Chapter 4 Lesson 4 Training & Safety for Physical Activities

1. Chapter 4 Lesson 4 Training & Safety for Physical Activities • Objectives: • Set realistic fitness goals. • Synthesize information and apply-critical thinking, decision-making, and problem-solving skills to develop a personal physical activity program. • Identify the basic principles of a physical activity program.

2. Training and Peak Performance • Training Program – is a program of formalized physical preparation for involvement in a sport or another physical activity. • Consult physical education teacher, coach, or other trusted adults to help you set training goals.

3. Training and Peak Performance • Hydration – taking in fluids so that the body functions properly. • Muscle respond more quickly, less likely to cramp, and have greater endurance. • Adequate Sleep – to little sleep can disrupt the nervous system, slow reaction time, and cause lack of concentration.

4. Anabolic Steroids • Anabolic Steroids – synthetic substances that are similar to the male hormone testosterone. • Harmful effects – increased risk of cancer, heart disease, inability to produce children, acne, sexual underdevelopment, violent, and suicidal tendencies

5. Safety First • Health Screening – a search or check for diseases or disorders that an individual would otherwise not have knowledge of or seek treatment for.

6. Safety First • Use the proper safety equipment for your chosen activity. • Being alert of your surrounding environment. • Playing at your skill level and knowing your physical limits. • Warming up and cooling down before and after activity. • Staying within areas that have been designated for physical activities. • Obey all rules and restrictions. • Practicing good sportsmanship.

7. Personal Safety • Wear a helmet when bicycling, skateboarding, or skating. • Avoid doing activities at night. If you do wear reflective tape. • Proper footwear and clothing is also important.

8. Weather Related Risks • Temperatures can be extremely high or extremely low. • Factors like wind, humidity, and air pollution can increase your risk of injury. • Also pay attention for weather warning for tornados, thunderstorms, or blizzards.

9. Hot Weather Risks • Heat Cramps – muscle spasms that result from a loss of large amounts of salt and water through perspiration. • Heatstroke – a condition in which the body loses the ability to rid itself of excess heat through perspiration. • This causes Hyperthermia – a sudden increase in body temperature. • Overexertion – over working the body. This is related to hot weather problems. • Example is heat exhaustion, cold clammy skin, dizziness, headache, shortness of breathe.

10. Cold Weather Risks • Frostbite - a condition that results when body tissue becomes frozen. • Early signs called frost nip, this is when skin becomes white. • Hypothermia – a condition in which the body temperature becomes dangerously low. • The brain can not function and the body systems begin to shut down.

11. Cold Weather Risks, Protection • Dress in 3 layers • Pull moisture away from body. • Provide insulation. • To keep wind out. • 70% of the body’s heat is lost through the head. • During cold weather activities start slow and be sure to warm up your muscles. • It is just as important to stay hydrated in cold weather as warm weather.

12. Protecting yourself from the Sun • Sunburn – is the burning of the outer layers of the skin. • Prolonged exposure to the sun can speed up the skins aging process and increase the risk of developing skin cancer. • The most dangerous hours for UV exposure are from 10:00 am to 4:00 pm.

13. Protecting yourself from the Sun • Cover as must as your body as possible when outside and wear broad-brimmed hats. • Use sunscreen and lip balm of at least 15 SPF. • Apply sunscreen 30 minutes before going outside and every 2 hours that you are in the sun. • Also put sunscreen on again after swimming.

14. Minor Injuries • Muscle Cramp – is a spasm or sudden tightening of a muscle. • Strain – a condition resulting from damaging a muscle or tendon. • Sprain – is a injury to the ligament surrounding a joint.

15. Treatment for Minor Injuries • R.I.C.E. • Rest - avoid using the affected joint. • Ice – this helps to reduce swelling. Ice for 20 minutes then remove for 20 minutes. • Compression – light pressure through the use of an elastic bandage can help to reduce swelling. • Elevation – Raise the affect limb above the level of the heart to reduce pain and swelling.

16. Major Injuries • Fracture and Dislocations – fractures are any break in a bone. Fractures require immobilization to heal. Dislocations are when a bone is forced from it normal position in a joint. • Tendonitis – condition in which the tendons are stretched and torn from overuse. • Concussion – is a result from a blow to the head and can cause swelling of the brain, resulting in unconsciousness or even death.

17. Lesson 4 Review Questions 1.Define the term hydration. 2. What are anabolic steroids? Name 3 ways they can harm health. 3. Why is it important to get a preventive health screening before beginning a physical activity program?