JROTC_ LE 100 3-3

What are six examples of the academic/emotional benefits of physical activity?

- Feel more alert and energetic - Reduce stress - Learn to focus on completing tasks, such as homework - Learn new things - Get a sense of accomplishment - Lessen mental fatigue - Build a positive self-image - Increase self-confidence and self-esteem

List six activities that can help you achieve fitness goals.

- Handball - Swimming - Jogging - Bicycling - Tennis - Brisk walking - Slow walking - Softball - Weight training

What should be a person's target heart rate for moderate-intensity physical activity?

A person's target heart rate should be 50 to70 percent of his or her maximum heart rate.

Why should you have a written physical activity plan?

A written plan will keep you on track and help you exercise consistently.

What activity is rated highest in all three categories for achieving fitness if done for 30 minutes or more?

Handball

If you don't see a noticeable change of fitness after six weeks of workouts, what should you do?

If you see no significant change after six weeks, you need to evaluate the situation.

What is the downside of technology in terms of our general physical fitness?

It has replaced many of the physical activities that were once part of daily life.

Define aerobic capacity.

It is the ability of your heart and lungs to supply the muscles of your body with oxygen.

What is the difference between muscle strength and muscle endurance?

Muscle strength is the most force you can exert or weight you can lift at one time. Muscle endurance is the ability of a muscle to repeatedly exert a force over a prolonged period. The greater your muscle strength, the more force your muscles can exert. The greater your muscle enderance, the longer your muscles can exert force.

What are performance-enhancing drugs (PEDs)?

Performance-enhancing drugs are any substance taken to perform better athletically.

Define physical activity.

Physical activity is any kind of movement that uses up energy.

When you participate in sports, why is it important to practice regularly?

Practices, whether with a team, or with just a playing partner, helps you maintain physical fitness levels and help you and your teammates learn to work together effectively and safely.

What is sports conditioning?

Sports conditioning is regular physical activity or exercise to strengthen and condition muscles for a particular sport.

What is the best way to build up heart and lung endurance?

The best way to build up heart and lung endurance is by doing moderate to vigorous exercise for at least 60 minutes on most days.

What are the three stages of an exercise workout?

The three stages are the beginning warm-up, the workout itself, and then the cool-down.

What should you notice about your fitness progress after four to six weeks of workouts?

You should notice some improvement in your overall fitness. Depending on the exercises you have been doing, you should feel stronger. You should have more endurance and greater flexibility. You will probably also feel better overall, look more fit, and have more energy.

What should you keep in mind when preparing an activity plan?

Your activity plan should meet your personal fitness goals.

Why does the body need calories?

Your body needs to take in enough calories each day to function properly.

Why should you always have a cool-down stage when exercising?

Cooling down helps return blood circulation and body temperature to normal.

Name four activities technology has replaced that once were part of our daily lives.

- People ride instead of walk. - They use machines to do the work that used to be done by hand. - They sit at home, watching TV, playing games on a computer, or engaging in hours of social media conversation, instead of being outside playing. - They send email or text messages instead of walking over to a friend's house.

What are six negative side effects of taking PEDs?

- Weakening of tendons, leading to joint or tendon injuries - Cardiovascular damage and high blood pressure, raising the risk of heart attack - Mental and emotional effects, such as anxiety, severe mood swings, uncontrolled rage, and delusions - Severe acne - Trembling; Bone damage - Liver and brain cancers - Facial hair growth in females and breast development in males

What three areas should you consider when exercising so that you stay within your physical limits?

1. Listen to your body 2. Stop if you get injured or feel ill 3. Rest, Ice, Compress, and Elevate (RICE) injured areas

Define dehydration.

Dehydration is an excessive water loss from the body.

What is the difference between aerobic exercise and anaerobic exercise?

Aerobic exercise is rhythmic, nonstop, and moderate to vigorous activity that requires large amounts of oxygen and improves the cardio respiratory system. Running, walking, biking, and swimming are forms of aerobic exercise. Anaerobic exercise is intense physical activity that requires little oxygen but uses short bursts of energy. Sprinting, weightlifting, and gymnastics are examples of anaerobic exercise.