STRENGTH TRAINING. Never skip leg day!

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2 PHYSICAL ACTIVITY

3 STRENGTH TRAINING Needed 2 to 3 days per week Work ALL major muscle groups, not just upper body Two to four sets will improve strength and endurance 8-12 repetitions improve strength and power repetitions improve muscular endurance Allow 48 hours between resistance training sessions Never skip leg day!

4 AEROBIC ACTIVITY It is recommended to get 150 minutes of moderateintensity exercise per week This can be broken down into minutes of moderate-intensity 5 days per week or minutes of vigorous- intensity 3 days per week. Moderate intensity= brisk walking, canoeing, pushing a lawn mower Vigorous intensity= running, cycling, swimming Your heart is a muscle, too! Work it!

5 GENERAL HEALTH

6 SCREENING GUIDELINES FOR MEN Monthly AGE Perform testicular self exam and examine skin for any changes indicative of skin cancer Every year If you consider yourself sexually active and at risk your physician may advice testing for different STI s Have your blood pressure checked to be sure you don t have high blood pressure Every 3 years Have a physical exam to review health status Blood test and urinalysis can detect abnormalities in cholesterol, the kidneys, and thyroid before symptoms occur Every 10 years Get a tetanus booster to prevent lockjaw

7 TESTICULAR CANCER Most common form of cancer in the age group Symptoms (can present with no symptoms): Discomfort or pain in the testicle, or a feeling of heaviness in the scrotum Enlargement of a testicle or a change in the way it feels Excess development of breast tissue (gynecomastia), however, this can occur normally in adolescent boys who do not have testicular cancer Lump or swelling in either testicle Risk Factors: An undescended testicle (cryptorchidism) Abnormal testicle development - Conditions that cause the testicles to develop abnormally, such as Klinefelter's syndrome, may increase your risk of testicular cancer Family history Age - Any, but particularly those between ages 15 and 34 Race - More common in white men than in black men

8 TESTICULAR SELF EXAM o Check genitals monthly right after a warm shower or bath o Roll each testicle between the thumbs and fingers of both hands o One may be larger than the other and one may hang lower in the scrotum; this is normal. o Feel the epididymis (comma shaped cord behind testicles) and vas deferens (cord that runs up from epididymis) o They should feel soft, rope-like, and tender o When examining each testicle, feel for any lumps or bumps along the front or sides o Lumps may be as small as a grain of rice or a pea. Checking Vas Deferens

9 TESTICULAR SELF EXAM o Check the skin on your scrotum and penis o Look for sores and/or little rough bumps o If you aren t circumcised, pull back the foreskin and check for any sores o Look at the opening at the tip of the penis o It should not be red or painful and there shouldn t be discharge Lymph nodes in the groin Feel the groin area on both sides for any lumps or swollen glands.

10 SEXUAL HEALTH

11 STI PROTECTION 1 in 4 college students has an STI and most are unaware that they have one! Top 3 STI s at Ball State 1. HPV/Genital Warts 2. Chlamydia 3. Genital Herpes STI Prevention Abstinence - from all genital contact Long-term mutually monogamous relationship with an uninfected partner Barrier protection with male/female condom, dental dam Testing - Regular STI testing is a good idea for men with multiple sex partners. Talk to your doctor about your risk factors and what tests might be right you for.

12 DENTAL DAMS Dental dams are thin, square pieces of latex that are used as a barrier during oral sex Can prevent STI s Come in different sizes and flavors FREE in the Health Center! You can turn a condom into a dental dam by cutting off the tip and down the side

13 15 STEPS TO PROPERLY PUT ON A CONDOM?! 1. Talk about safer sex with your partner 2. Check Expiration Date Condoms are good for about 5 years when stored in a dry, dark, room temperature environment 3. Open Package Carefully Do not use teeth or nails to open the package 4. Examine condom for holes or tears 5. Place lubricant on inside tip of condom This will make it easier to get the condom on 6. Place condom on tip of erect penis 7. Hold condom at tip, leaving space at end Leave space to collect ejaculate fluid

14 15 STEPS TO PROPERLY PUT ON A CONDOM?! 8. Roll down to base of penis 9. Smooth out air bubbles 10. Apply extra lubricant if needed 11. Penetration 12. Ejaculation 13. Grasp base of penis and withdraw before loss of erection The condom has a greater chance of slipping off if the penis is limp before withdrawal 14. Remove used condom and dispose of safely Use the trash can, do not flush condoms down the toilet 15. Repeat as necessary

15 MEN S HEALTH RESOURCES Office of Health, Alcohol and Drug Education 2nd floor of the Health Center (765) FREE condoms & dental dams! Health Center 1500 Neely Avenue (765) Open Door Family Planning 905 S. Walnut St. (765) Student Recreation And Wellness Center 1700 Neely Avenue (765)