Download Ch. 13.3 Ppt

Section 13.3 Physical Activity and Safety
Physical Activity and Safety
Objectives
List five safety considerations related to
physical activity.
Evaluate the risks of using substances to
enhance performance.
Identify ways to avoid overtraining and prevent
sports-related injuries.
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Section 13.3 Physical Activity and Safety
Quick Quiz Complete each of these statements with always,
sometimes, or never.
I ____ wear proper safety equipment when I am physically
active.
I ____ follow the rules and regulations of the site where I
participate in physical activity.
I ____ make sure I am properly hydrated during
physical activity.
I ____ allow my body adequate time to recover
from physical activity.
I ____ see a doctor if I experience an injury while
exercising.
Why do you think that teens might not always practice
these healthful behaviors?
Switch to QuickTake version of the quiz.
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Section 13.3 Physical Activity and Safety
Exercising Safely
• Most injuries can be avoided if you
• get proper medical care
• wear safety equipment
• pay attention to your surroundings and the
weather
• Proper water and food intake is also important.
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Section 13.3 Physical Activity and Safety
Medical Care
• Even if you think you are perfectly healthy, it
makes good sense to get a checkup before
beginning an exercise program.
• You should also see your doctor whenever
you experience any injuries or pain that
doesn’t go away.
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Section 13.3 Physical Activity and Safety
Safety Equipment
• Clothing Avoid any clothing that could cause
you to trip or get caught on equipment. Wear
light-colored, reflective clothing if you must
exercise at night.
• Footwear To protect your feet from injury, footwear
must fit properly, be in good condition, and provide
support and protection.
• Protective Gear Shoulder pads, helmets,
mouthguards, and other protective gear are
designed to prevent injuries during contact sports.
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Section 13.3 Physical Activity and Safety
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Section 13.3 Physical Activity and Safety
Your Surroundings
• In planning your exercise program take into account
• where you live
• where it is safe for you to exercise
• whether an area is well-lit
• whether there are other people around
• If you listen to music while exercising, keep the
earphone volume low enough so that you can hear
what is happening around you.
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Section 13.3 Physical Activity and Safety
Weather Considerations
• Make sure your clothing is appropriate for the
weather.
• When you exercise outdoors on warm, sunny days
• wear light-colored clothing
• dress lightly
• wear sunscreen
• In cold weather
• wear gloves or mittens and a hat
• take off layers as you warm up
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Section 13.3 Physical Activity and Safety
Proper Water and Food Intake
• You should drink about 16 ounces of water one to
two hours before you exercise.
• Replacing the water you lose in sweat will prevent
dehydration, or excessive water loss.
• Products such as sports-nutrition bars and gels also
may have the most benefits for athletes who
exercise for long periods of time.
• But nutritionists agree that fruits, vegetables, and
whole-grain products provide the best nutrients.
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Section 13.3 Physical Activity and Safety
For: More on exercise safety
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Section 13.3 Physical Activity and Safety
Avoiding Harmful Substances
• Although your immediate goals are important, you also
need to think about the future.
• To achieve and maintain lifelong fitness, you need to
avoid substances that can harm you.
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Section 13.3 Physical Activity and Safety
Dietary Supplements
• A dietary supplement is any product that contains
one or more vitamins, minerals, herbs, or other
dietary substances that may be lacking in the diet.
• Many supplement products promise shortcuts to
greater fitness, such as increased muscle strength or
extra energy.
• Supplements do not undergo the same strict testing
as medications do.
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Section 13.3 Physical Activity and Safety
Anabolic Steroids
• Anabolic steroids are artificial forms of the hormone
testosterone, a hormone that is involved in muscle
development.
• Steroids can
• alter appearance
• damage organs
• increase the risk of cancer
• cause depression
• The use of unprescribed steroids is also illegal.
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Section 13.3 Physical Activity and Safety
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Section 13.3 Physical Activity and Safety
Evaluating Sports-Nutrition Bars
Hundreds of different sports-nutrition bars are
advertised for athletes. They all make numerous
claims about their benefits. How can you know
if a particular bar is any better for you than other
snacks? Use this checklist to evaluate the bar’s
nutrition facts before you make a purchase.
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Section 13.3 Physical Activity and Safety
Does the bar contain more than 1 gram of
saturated fat?
Does the bar contain more than 5 grams of sugar?
Does the bar contain more than 200 calories—more
than a typical, healthy snack?
Does the bar cost more than other healthy snacks,
such as fruits or unsalted nuts?
Does the bar contain caffeine, or products with
caffeine?
“Yes” answers may reveal that you should think carefully about your
purchase. Instead, consider snacking on fruits, nuts, or a whole-grain bagel.
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Section 13.3 Physical Activity and Safety
Preventing Sports-Related Injuries
• Pushing your body too hard can lead to injury.
• An important part of achieving lifelong fitness is
avoiding overtraining and preventing injuries.
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Section 13.3 Physical Activity and Safety
Overtraining
• If you exercise too intensely for too long without
allowing enough time for rest, you may be
overtraining.
• Signs of overtraining include
• fatigue during exercise
• nausea or vomiting
• loss of appetite
• irritability
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Section 13.3 Physical Activity and Safety
Sports-Related Injuries
• Using the same joints repetitively during your
workouts can lead to overuse injuries.
• Two common sports-related injuries are sprains, the
tearing of ligaments, and strains, the tearing of
tendons.
• Allowing injuries to heal properly is extremely
important for lifelong fitness.
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Section 13.3 Physical Activity and Safety
Vocabulary
dehydration
A serious reduction in the body’s water content.
dietary
supplement
Any product that contains one or more vitamins,
minerals, herbs, or other dietary substances
lacking in the diet.
overtraining
Exercising too intensely or for too long without
allowing enough time for rest.
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Section 13.3 Physical Activity and Safety
QuickTake Quiz
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Section 13.3 Physical Activity and Safety
For: Chapter 13 self test
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Section 13.3 Physical Activity and Safety
End of Section 13.3
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