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Red Star - Health and Fitness


No matter who you are, having an active life is the first step in being fit and healthy. These activities will teach you the basics of how to take care of your body and keep it in shape.

To earn the Red Star, choose and do any five of the A requirements and any two of the B requirements. These activities can be done by yourself, or with your six, pack, family or friends.

A. Requirements

  1. Choose and do any five of the stretching activities illustrated in this chapter (Pages 173, 174).
  2. Develop and follow your own personal Active Living Program, with at least 15 minutes per day of activity for a two week period.
  3. Describe some safety rules for water activities.
  4. Lead a group in an active game and explain why good sportsmanship is important.
  5. Discuss how to protect your body from injury in different sports, such as using eye protectors, mouth guard, helmets or padding.
  6. Show the proper way to sit, stand, walk, and run. Learn how to take your pulse rate before and after exercise.
  7. Plan balanced meals for home or camp.
  8. Describe the dangers of the common cold and explain three ways to prevent it from spreading.
  9. Describe how to take care of your own clothing and belongings and explain why such care is important.
  10. Describe how to take care of your hair, ears, eyes, teeth, nose, nails and feet, and explain why. Explain the importance of washing your hands before handling food, before eating, and after using the washroom.

B. Requirements 

  1. Meet with a health worker or other knowledgeable adult to discuss, or make a display showing the effects tobacco use has on your body.
  2. Meet with a health worker, police officer or other knowledgeable adult to discuss, or make a display showing the effects alcohol and drug abuse have on your body.
  3. Design, build and use a simple gym or an outdoor obstacle course.


If you enjoy being active, here are some more challenging activities you can try out. These activities can be done by yourself, or with your six, pack, family or friends.
  1. Show the proper way to sit, stand, walk, and run.
  2. Learn how to take your pulse rate before and after exercise.
  3. Explain to an adult and your six the importance of diet, sleep, and exercise to the development of your body.
  4. Take part in an ongoing personal fitness program. Explain the importance of warmup and cool down exercises.
  5. Demonstrate your best in any seven (7) of the following:
    a) a 50 metre run
    b) a 200 metre run
    c) a running high jump
    d) a running long jump
    e) a standing long jump
    f) sit-ups
    g) push-ups
    h) a rope or pole climb
    i) a baseball or frisbee throw
    j) a long distance run
    k) rope skipping


    1. Own or have access to, and use an approved bicycling helmet while earning this badge. Explain how to tell if a helmet is approved for bicycling.
    2. Have the use of a bicycle that is the right size for you and conduct the following safety check:
      a) Check lights, reflectors, pedals, seat, horn or bell for good working condition
      b) Check handle grips for tightness
      c) Check steering assembly for tightness
      d) Check tires for air pressure and cuts
      e) Check all nuts and bolts for tightness
      f) Check chain for tightness and properly oil the chain
      g) Check wheels for wobbles and broken spokes
      h) Show how to keep the bike clean
    3. Explain the meaning of the following street signs or signals and how to properly respond.
      a) Stop sign
      b) Yield sign
      c) Pedestrian crosswalk sign
      d) Colours of a traffic light
      e) Railway crossing sign
      f) One way sign

    SKATER BADGE (pdf)

    1. Know and discuss the safety rules for skating. For ice skating, include ice safety. For roller skating and in-line skating, include street safety and use of protective gear such as helmet, pads and gloves.
    2. Show how to care for your skating equipment.
    3. Demonstrate how to start and stop on a given signal. Then demonstrate any five of the following moves:
      a) Skate forward with arms free or behind body.
      b) Skate backward.
      c) Make turns to left and right, cutting corners.
      d) Skate in a curve counter-clockwise.
      e) Glide on one skate for three metres.
      f) Forward and back edges on alternate feet on curves not less than five metres.
      g) Forward cross cuts, clockwise and counterclockwise, on a circle three metres in diameter.
      h) Back cross cuts, clockwise and counter-clockwise, on a circle three metres in diameter.
      i) Two jumps with clean and controlled landings.
      j) A simple spin on two feet.

    SKIER BADGE (pdf)

    1. Show how to carry poles and skis properly.
    2. Show how to care for your equipment properly, including how to store it off-season.
    3. Explain some rules for safety when skiing.
    4. Put on your own skis and adjust the bindings properly.
    5. Climb a hill using side-step, traverse and herringbone.
    6. Snowplow straight down a hill in complete control.
    7. Do right and left linked snowplow turns.
    8. Describe how to get help in case of a skiing accident.
    9. Explain how to dress for various types of weather.
    10. Do EITHER (a) or (b):
      a) Show the safe use of a rope tow, T-Bar, or chair lift.
      b) Describe the emergency equipment and supplies you should carry on a cross-country ski trip.


    1. Show how to care for your board and boots, and how to put them on properly. (This should include the use of a “runaway strap” or a “leash.”)
    2. Demonstrate how to mount and dismount either a surface lift (rope tow, T-bar, poma and platter) or a chairlift — whichever is used on beginner and intermediate hills in your area.
    3. Explain proper dress, including the use of a helmet, when in snowboarding parks or half pipes.
    4. Demonstrate your ability to do the following:
      a) Walking/skating
      b) Climbing side stepping
      c) Straight running  (toe/heel drag)
      d) Traverse with a stop
      e) Static rotation exercise
      f) Isolated beginner turns
      g) Linked beginner turns
    5. Know and understand the Alpine Responsibility Code:
      Alpine Responsibility Code
      This Code applies to all alpine skiers and snowboarders using alpine ski slopes.
      Every skier or snowboarder must:
      a. Obey the signs.
      b. Yield the right of way to skiers or snowboarders downhill, and choose a course that does not jeopardize their safety.
      c. Yield the right of way to skiers or snowboarders uphill when entering a slope, and at intersections.
      d. Use skis equipped with safety edges and a braking system.
      e. Make sure, when stopping on a slope, that you are visible to skiers or snowboarders uphill, and that you are not obstructing the slope.
      Skiers or snowboarders must not:
      a. Make a fast downhill run.
      b. Make jumps.
      c. Ski or snowboard outside the ski slopes.
      d. Ski or snowboard on a closed slope.
      e. Ski or snowboard while wearing a portable player (ie. Discman™).
      f. Cross the track of a surface ski lift in operation.
      g. Remove any signs.
      h. Leave the site of an accident in which you are involved without identifying yourself to a first aider


    Hold the Canadian Red Cross Swim Kids Level 6/ Aqua Quest Level 7 or Lifesaving Society’s Swimmer 4 award or do the following:
    1. Explain and show how to use the buddy system.
    2. Show how to check a swimming area for possible dangers, such as deep water, rocks, and slippery surfaces.
    3. Complete all of the following:
      a) Tread water in deep water (over your head) for a minimum of 1 1/2 minutes.
      b) Enter the water using the front dive (the stride position).
      c) Front crawl 25 metres.
      d) Back crawl 25 metres.
      e) Endurance swim 75 metres.


    1. Be a regular member of an organized sport team. The team must be under the supervision of a Cub leader or other approved person.
    2. Explain the basic rules of the sport you play.
    3. Take part in at least six games.
    4. Show a good sportsman-like spirit in all Cub games and activities.


    Do you really enjoy being active? Are you ready for a real challenge? If so, try these activities. You’re sure to become healthy and fit while discovering more interesting facts and fun. These activities can be done by yourself, or with your six, pack, family or friends. To achieve this award, you must complete the following:
    1. Earn the Red Star.
    2. Earn one of the Health and Fitness related badges.
    3. Earn two of the Outdoor Activity related badges.
    4. Participate in a hike-a-thon, bike-a-thon, special runs or some other activity that creates public awareness for being fit and healthy.
    5. Create a display or participate in a program based on some of the Olympic sports.
    6. Research and report on a Canadian outdoor person or sports figure who has made significant contributions to Canada or the world.
    7. Help show other Cubs how to safely participate in a physical activity of your choice.