• Give a short report to your den or family on the dangers of drugs and alcohol.
• Practice finding your pulse and counting your heartbeats per minute. Determine your target heart rate.
• Practice five physical fitness skills regularly. Improve performance in each skill over a month. Skills could include pull-ups, curl-ups, the standing long jump, the 50-yard dash, and the softball throw.

• Earn the Physical Fitness belt loop, and complete five of the following requirements:
• Make a diagram of the Food Guide Pyramid. List foods you ate in a week and show where they fit in the pyramid.
• Choose a form of exercise, bring your heart rate up to target, and keep it there for 15 minutes. Don't forget to warm up and cool down.
• Set up a four-step exercise program. Chart your progress for five days a week for two weeks.
• Explain the reason for warming up and cooling down before and after each exercise session.
• Visit a local gym and talk to a trainer about exercises and programs for young people.
• Participate in some aerobic exercises at least three times a week for four weeks.
• Build an obstacle course that could include some exercises with jumping, crawling, and hurdles. Time yourself three times to see whether you can improve your time.
• Swim for a total of an hour, charting your time as you go.
• Participate for at least three months in an organized team sport or organized athletic activity.

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