The Benefits of Physical Activity

Lesson Overview  The benefits of an active lifestyle  Increasing your level of fitness  Aerobic capacity, muscular strength and endurance, and flexibility: three elements of fitness  Setting fitness goals  The three stages of exercise  Monitoring your progress  Sports safety  Avoiding performance-enhancing drugs (PEDs) Chapter 3, Lesson 3

The Benefits of an Active Lifestyle  Physical fitness is an official and integral part of every Junior ROTC program  Benefits both your body and mind  Provides academic and emotional benefits  Raise your level of fitness and maintain your weight to become healthier and have a more productive life Chapter 3, Lesson 3 Photo Courtesy of Fotolia

Choosing the Right Activities  Aerobic exercise: is rhythmic, nonstop, and moderate to vigorous activity that requires large amounts of oxygen  Running, walking, biking, and swimming  Anaerobic exercise: is intense physical activity that requires little oxygen but uses short burst of energy  Sprinting, weightlifting, and gymnastics Chapter 3, Lesson 3 Photo Courtesy of Fotolia

The Goal for Aerobic Capacity  Do moderate to vigorous exercise for at least 60 minutes on most days at least 3 days per week  Raises your breathing and heart rates  Cardiovascular improving exercises are:  Walking/Jogging/Running  Swimming  Jumping Rope  Vary your exercise routines Chapter 3, Lesson 3 Photo Courtesy of Fotolia

Muscle Strength and Endurance  Three basic strengthening exercises help improve strength and endurance  Push-ups  Curl-ups  Step-ups Chapter 3, Lesson 3 Photo Courtesy of Michael Wetzel/US Air Force JROTC

Flexibility  You can improve your flexibility through regular stretching, bending, and twisting exercises  Move slowly and gently  Improve the flexibility of different muscle groups gradually Chapter 3, Lesson 3 Photo Courtesy of Michael Wetzel/US Air Force JROTC

Target Heart Rate  60 to 80 percent of your maximum rate will safely provide the greatest benefit  Recommend taking your pulse at the wrist, never use your thumb, count for 60 seconds  Target heart rate  220-age x.50= 50 percent level (Moderate)  220-age x.60= 60 percent level (Moderate)  220-age x.70= 70 percent level (Vigorous) Chapter 3, Lesson 3 Photo Courtesy of Fotolia

Setting Fitness Goals  Try to do one or more forms of physical activity or exercise each day  Goals should be reasonable and realistic  Take time away from the computer or other sedentary activities  Prepare a written plan to keep you on track and help you exercise consistently Chapter 3, Lesson 3 Photo Courtesy of Fotolia

The Three Stages of Exercise  Warming up  Should last about 10 minutes  Working out  Frequency (3 days per week goal is everyday )  Intensity (Target heart rate)  Duration (15 minutes to 60 minutes)  Order (Aerobic First, then strength)  Cooling Down  Should last about 10 minutes Chapter 3, Lesson 3 Photo Courtesy of Fotolia

Monitoring Your Progress  Keep an exercise log or journal  You should notice some improvement in your overall fitness after four to six weeks  If you see no significant change after six weeks, you need to evaluate the situation  Consider setting new goals once you reach your fitness goals Chapter 3, Lesson 3 Photo Courtesy of Fotolia

Choosing the Right Activity  Individual sports  You have to set your own time to do the activity  You have to motivate yourself to keep that schedule  Team sports  Learn about cooperation, compromise, and good sportsmanship Chapter 3, Lesson 3 Photo Courtesy of Fotolia

Sports Conditioning  Takes time and effort to be in good physical condition for sports  Requires you to eat healthy, learn safety rules, and use the right kind of equipment Chapter 3, Lesson 3 Photo Courtesy of Michael Wetzel/US Air Force JROTC

Sports Safety  Exercise where and when it’s safe  Always warm up and cool down  Practice your sport regularly  Learn the proper techniques and rules of the game  Keep your emotions under control Chapter 3, Lesson 3 Photo Courtesy of Fotolia

Recognize Your Limits  Listen to your body  Stop if you get injured or feel ill  Rest, Ice, Compress, and Elevate (RICE) injured areas for most sprains and strains Chapter 3, Lesson 3 Photo Courtesy of Fotolia

Performance-Enhancing Drugs (PEDs)  Any substance taken to perform better athletically  Use of these drugs is both dangerous and illegal  Steroids, Human Growth Hormone (HGH),  Steroids, Human Growth Hormone (HGH), Erythropoietin, and Diuretics  PEDs have no place in a healthy fitness plan  They damage your body and can destroy a potential career in athletics Chapter 3, Lesson 3 Photo Courtesy of Fotolia

Performance-Enhancing Drugs Dangerous Side Effects  Weakening of tendons  Damage to your heart  Mental side effects (Roid Rage)  Severe acne (Face and Back)  Trembling  Bone Damage (Large Skull)  Liver Cancer  Facial hair for females  Breast development in males Chapter 3, Lesson 3

Summary  The benefits of an active lifestyle  Increasing your level of fitness  Aerobic capacity, muscular strength and endurance, and flexibility: three elements of fitness  Setting fitness goals  The three stages of exercise  Monitoring your progress  Sports safety  Avoiding performance-enhancing drugs (PEDs)