Physical Fitness

1. Physical Fitness

2. What are some of the benefits of being physically fit? ~Heart and lungs are stronger ~ Cholesterol level is kept within a healthy range ~ Good ratio of muscle mass to fat mass is maintained. ~ Metabolic rate is increased. ~ More calories are burned because of an increase in muscle mass.

3. How can being physically fit help you mentally? ~ Regular exercise has positive effects on feelings of depression and anxiety. ~Can reduce your stress level and help you sleep better. ~ Endorphinesare released which give you a feeling of wellness and happiness.

4. How can being physically fit help you socially? ~ Being physically fit helps increase self esteem ~ Higher self-esteem usually results in people being more social. ~ Working out or playing a sport gives you an opportunity to interact with others you normally wouldn’t.

5. Physical fitness activities are classified into 5 components…

6. Cardio respiratory Endurance the ability of your heart, blood vessels, lungs and blood to deliver oxygen and nutrients to all of your body’s cells while you are being physically active.

7. Body Composition refers to the ratio of lean body tissue (muscle) to body-fat tissue.

8. Flexibility the ability of the joints to move through their full range of motion.

9. Muscular Strength The amount of force that a muscle can apply in a given contraction.

10. Muscular Endurance the ability of the muscle to keep working over a period of time.

11. Why is a lifetime of physical activity so important? By beginning good habits in your early years and making a commitment to lifelong activity, you can delay or even prevent some of the chronic diseases associated with growing older.

12. What does getting FITT mean? F I T T = FREQUENCY = INTENSITY = TIME = TYPE

13. What are some common sport related injuries?

14. What is a concussion? • A concussion is a minor traumatic brain injury that may occur when the head hits an object, or a moving object strikes the head. • It can affect how the brain works for a while. • A concussion can lead to a bad headache, changes in alertness, or loss of consciousness.

15. a crack or a break in a bone. What is a fracture? Simple fracture, the skin is unbroken Compound fracture, the skin is broken and the bone may stick out from the skin.

16. What is a dislocation? An injury in which a bone has been forced out of its normal position in a joint

17. What is a SPRAIN? An injury in which ligaments are stretched or torn.

18. What is a STRAIN? An injury in which muscles or tendons are stretched or torn, also known as a pulled muscle. A pulled muscle feels stiff and can be difficult--and painful--to move. The muscle itself will feel hard.

19. Describe the RICE technique for treating a joint, muscle or bone injury. R= rest I= ice C= compression E= elevate

20. What can you do to avoid sport related injuries? warm up and cool down stretch avoid dehydration choose the correct equipment and clothing avoid overuse of injury

21. Other Injuries and Treatment

22. What are the 3 types of BURNS and how do you treat them?

23. Burns that affect the outer layer of the skin and look pink are 1st degree burns. • Treatment: • Apply cold water • Take OTC pain reliever if needed

24. Burns that extend into the inner layer and are red, swollen and blistered are 2nd degree burns. • Treatment: • Apply cool water or ointment, • Apply sterile dressing, • Take OTC pain reliever if needed

25. The most serious burns involve all layers of the skin and cause permanent tissue damage are 3rd degree burns. • Treatment: • cover with a clean dry cloth • treat for shock • seek medical attention

26. Do you treat chemical burns the same way you would treat a thermal burn? NO, for chemical burns contact the Poison Control Center, water may activate the chemical so check before treating.

27. How do you define Wound? A wound is a break in the soft tissue of the body.

28. How do you care for a minor wound? • Wash your hands and put on gloves, if you have them. • Wash the wound with soap and water. • Cover the wound with a clean, sterile dressing.

29. Open wounds result in External Bleeding A closed wound does not break the skin and can result in Internal bleeding

30. Can you tell if a person is bleeding internally? What might some of the signs be? Only if it is near the surface of the skin.

31. Weather Related Injuries

32. What is Hyperthermia? A condition in which the body’s internal temperature is higher than normal. The 2 most common forms of hyperthermia are heat exhaustion and heat stroke.

33. Heat Exhaustion: Warning that the body is becoming to hot. *symptoms: cold, moist skin, headache, thirsty, nauseous *treatment: cool body down by putting victim in a cool place and offer fluids such as water or fruit juice.

34. Heat Stroke: the body loses its ability to cool itself by sweating because the victim has become dehydrated. *symptoms: hot dry skin, headache, nausea, extreme fatigue *treatment: get help immediately – life threatening

35. Hypothermia: the internal body temperature becomes dangerously low because the body loses heat faster than it can generate heat. *symptoms: stiff muscles, shivering, weakness, dizziness, cold skin *treatment: get shelter, remove wet clothes, wrap person in blankets or towels

36. Frostbite: The body tissue becomes frozen *symptom: change in skin color to white or gray, feels numb *treatment: warm affected body part, do not rub.

37. How common are heat related illnesses in Texas?