The Benefits of Physical Activity

How much information do you already know about this topic area? Expert - I am ready to compete in the Winter Olympics! Above average - I have learned some information about this topic. Moderate - I know a little about this topic. Rookie - I am a blank slate…but ready to learn! 1 (LE100-C3L3:LQ1)

Which of the following side effects may users of PEDs experience? Bone cancer Severe memory loss Low blood pressure Facial hair growth in females 1 (LE100-C3L3:LQ2)

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

Which of the following is an example of an aerobic activity? Running Walking Sprinting Swimming 1 (LE100-C3L3:LQ4)

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 heart 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

Activity: Determine Your Target Heart Rate   Review the section in your textbook on your target heart rate and measuring your heart rate Determine your maximum heart rate (HRmax) Calculate your target heart rate Chapter 3, Lesson 3

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 Chapter 3, Lesson 3 Photo Courtesy of Fotolia

The best way to build up heart and lung endurance is by doing moderate to vigorous exercise for at least ____ minutes on most days. 15 30 60 90 1 (LE100-C3L3:LQ5)

How long should a warm-up last? 5 minutes 7 minutes 10 minutes 15 minutes 1 (LE100-C3L3:LQ6)

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

Clothing and Equipment Choices Wear loose-fitting or stretchable clothes Make yourself visible when exercising outdoors When exercising in cold weather, dress in layers Wear protective equipment Choose shoes carefully Select your equipment wisely 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 Chapter 3, Lesson 3 Photo Courtesy of Fotolia

After four to six weeks of workouts, you should: Evaluate the situation Notice some improvement in your overall fitness Make performance notes after each workout Consider setting new goals for yourself 1 (LE100-C3L3:LQ7)

How can you promote safety and prevent sports-related injuries? Exercise in any location available Practice your sport regularly Include your emotions visible Never warm-up or cool-down 1 (LE100-C3L3:LQ8)

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), 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) Chapter 3, Lesson 3

Next…. Done – the benefits of physical activity Next – understanding your body image Chapter 3, Lesson 3 Photo Courtesy of Fotolia