1. The Benefits of
Physical Activity

2. 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)

3. 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)

4. 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

5. 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
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6. 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
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7. Which of the following is an example of an aerobic activity?
Running
Walking
Sprinting
Swimming 1
(LE100-C3L3:LQ4)

8. 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
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9. 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

10. 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

11. 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

12. 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

13. 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
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14. 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
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15. 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)

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

17. 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
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18. 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
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19. 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

20. 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
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21. 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
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22. 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
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23. 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)

24. 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)

25. 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
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26. 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

27. 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

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