Keeping the body healthy during exercise

1. Keeping the body healthy during exercise

2. Hydration • The addition of body fluids, especially water • Body fluids lost during exercise primarily because of perspiration and heavy breathing • Is thirst a good indicator of fluid loss? • Exercise can blunt the thirst mechanism • Thirst is telling the body it is already depleted • In preparation for exercise, drink several cups of water 2 hours and 15 minutes before activity

3. Avoidharmfulsubstances • Tobacco • Alcohol • Steroids • Other drugs

4. Rest • SLEEP!! • Sleeping helps the body re-energize • Too little sleep disrupts your nervous system • Slowed reaction time • Lack of concentration • Depression • Teens need 8-10 hours of sleep per night on average

5. MIND • Effort and Ability • Genetics tells what you have natural ability to do • Can do anything if you set your mind to, put effort into • Mind-Body Connection • Must have a positive attitude • Often times if you see yourself doing something, you will be able to do it

6. Steroids • Imitate testosterone • Illegal unless given with a prescription (felony) • Dangerous to buy “street roids”; they could be mixed with other drugs • Negative consequences: • Increased risk of cancer • Increased risk of heart disease • Skin problems (i.e. acne and hair loss) • Unusual weight gain or loss • Sexual underdevelopment and dysfunction • Violent, suicidal, or depressive tendencies

8. injuries

9. injuries • Most common injuries that occur from exercise are to the muscular and skeletal systems. • Usually result from too much stress on a joint or muscle

10. Minor exercise related injuries • Muscle Cramp • Spam or sudden tightening of the muscle • Usually resulted from irritation in muscle from tired, overwork, dehydration • Strain • Condition in which muscles have been overworked • Can occur from participating in strenuous activity you are not used to • Sprain • Injury to tissues surrounding joint • Ligaments may be stretched or torn • Accompanied by sever pain, swelling, difficulty moving

11. Treatment • RICE • Rest • Avoid using affected area for 1-2 day • Ice • 20 min on, 20 min off • Compression • LIGHT pressure can help reduce swelling • Elevation • Raise affected limb above heart level can reduce pain and swelling

12. Major Injuries • Fractures • Any type of break in a bone • Usually require immobilization • Dislocation • Bone slips from its normal position at a joint • Bone put back in place, immobilization so tissue can heal • Tendinitis • Tendons stretched or torn from overuse • Rest, medication, physical therapy to heal • Blows to head • Can cause swelling of brain; unconsciousness and even death • Concussions: temporary disturbance of the brain’s ability to function

13. Hot Weather risks • Most are related to overexertion, overworking the body, or dehydration • Heat cramps: muscle spasms that result from loss of large amounts of salt and water through perspiration • Heat exhaustion: overheating of the body resulting in cold, clammy skin and symptoms of shock • Happens in hot, humid atmospheres • If you continue exercising with these conditions, can result in heat stroke

14. Cold Weather Risks • Frostbite: condition that results when body tissue becomes frozen • Typically affects head, face, feet, and fingers • Hypothermia: condition in which body temperature becomes dangerously low • Brain can’t function, body systems shut down