# Baseline Testing Part of the Personal Fitness Merit Badge Digital Resource Guide: [Introduction & Overview](https://merit-badge.university/merit-badges/personal-fitness/guide/index.md) *5. Your Pre-Assessment* > **5.** Before beginning the 12-week program in requirement 7, do the following: This is where theory meets reality. You have learned about the components of fitness, chosen your assessments, and now it is time to test yourself. Your pre-assessment results will serve as the starting line for your 12-week journey. ### Requirement 5a: Take Your Baseline Tests > **5a.** Complete each of the assessments you defined in requirement 4, and record your results. Take each test you chose in [Requirement 4](https://merit-badge.university/merit-badges/personal-fitness/guide/req4/) and record your results carefully. These numbers are your baseline — the "before" picture that you will compare against during and after your program. **Pre-Assessment Day Checklist** — Set yourself up for accurate results - [ ] Get a good night's sleep the night before. - [ ] Eat a balanced meal 2–3 hours before testing. - [ ] Drink plenty of water throughout the day. - [ ] Warm up for 5–10 minutes with light movement before starting. - [ ] Have a partner or your counselor present to verify your form and count your reps. - [ ] Record everything: the date, the exact test, your result, and any notes about conditions. > **Tip** > > Do not be discouraged by your starting numbers. Everyone starts somewhere. The purpose of the baseline is not to judge yourself — it is to create a reference point so you can celebrate your improvement later. A Scout who starts with 10 push-ups and finishes with 25 has made incredible progress. ### Requirement 5b: Identify Fitness Gaps > **5b.** Identify your weakest and strongest area of physical fitness, and choose an area to target for improvement. Look at your results across all three areas — cardiorespiratory, muscular strength/endurance, and flexibility. Compare them to age-appropriate benchmarks (your counselor can help with this, or use the comparison PDFs from Scouting America). Ask yourself: - Which test felt easiest? That is likely your strongest area. - Which test felt hardest or produced the lowest comparative result? That is likely your weakest area. - Which area do you most want to improve? This becomes your **target area** for the 12-week program. Your target area does not have to be your absolute weakest area — it should be the area where improvement will make the biggest difference for you. If you are already a strong runner but cannot touch your toes, flexibility might be your best target. If you struggle with endurance activities, cardio might be the focus. ![A Scout sitting at a table writing results in a fitness log notebook, with a water bottle and stopwatch nearby](https://ik.imagekit.io/doulacoop/tr:w-800/mbu-assets/merit-badges/personal-fitness/guide/scout-recording-results?v=ea3b6a1c) ### Requirement 5c: Track Your Eating Habits > **5c.** Keep a log of what you eat and drink for a period of three days. For three consecutive days (ideally two weekdays and one weekend day), write down **everything** you eat and drink. Include: - What you ate or drank - How much (estimate portion sizes) - When you ate it - Where you were (home, school, restaurant, car) Be honest. This log is for you and your counselor — it only helps if it reflects what you actually eat, not what you wish you ate. Download: [3-Day Food and Drink Log (fillable PDF)](https://filestore.scouting.org/filestore/Merit_Badge_ReqandRes/Requirement%20Resources/Personal%20Fitness/3-Day%20Food%20and%20Drink%20Log%20%28fillable%29.pdf) > **Did You Know?** > > Most people significantly underestimate how much they eat and overestimate how much they exercise. Keeping an honest food log is one of the most eye-opening experiences in the Personal Fitness merit badge. You may be surprised by what you discover. ### Requirement 5d: Set Nutrition Goals > **5d.** Based on your diet log, identify at least two improvement goals related to diet and nutrition. Review your food log and look for patterns. Then choose at least two specific, achievable goals for improvement. Good goals are: - **Specific:** "Eat a piece of fruit with breakfast every day" is better than "eat healthier." - **Measurable:** "Drink 6 glasses of water per day" lets you track your progress. - **Achievable:** Do not try to overhaul your entire diet overnight. Pick changes you can actually stick with. Here are examples of nutrition goals based on common patterns: **Sample Nutrition Goals** — Choose goals that address your specific patterns - [ ] Replace sugary drinks: Switch from soda or juice to water for at least two meals per day. - [ ] Add vegetables: Include at least one serving of vegetables at lunch and dinner. - [ ] Eat breakfast: Have a balanced breakfast every school day instead of skipping it. - [ ] Reduce processed snacks: Replace chips or candy with whole foods (fruit, nuts, cheese) for afternoon snacks. - [ ] Control portions: Use a plate instead of eating from the bag or box. - [ ] Increase protein: Add a protein source (eggs, yogurt, nuts) to breakfast to improve satiety and energy. > **Tip** > > Write your two goals down and post them somewhere you will see them every day — on your bathroom mirror, in your locker, or as a note on your phone. Goals that are visible get accomplished more often than goals that are forgotten in a notebook. ### Explore More Video: [Food Groups and MyPlate](https://youtu.be/L7QOUiQCb5E?si=aSUG980t0c5bQt0p) [1-Mile Walk/Run — Compare Results (PDF)](https://filestore.scouting.org/filestore/Merit_Badge_ReqandRes/Requirement%20Resources/Personal%20Fitness/1-Mile%20Walk-Run%20-%20Compare%20Results.pdf): Compare your mile time against age-appropriate benchmarks. [Muscular Strength — Compare Results (PDF)](https://filestore.scouting.org/filestore/Merit_Badge_ReqandRes/Requirement%20Resources/Personal%20Fitness/Muscular%20Strength%20-%20Compare%20Results.pdf): Compare your strength test results against age-appropriate benchmarks. --- - Previous: [Fitness Assessments](https://merit-badge.university/merit-badges/personal-fitness/guide/req4/index.md) - Next: [The 12-Week Program](https://merit-badge.university/merit-badges/personal-fitness/guide/req6/index.md)