Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
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. Slide 1 of 22 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. Slide 2 of 22 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. Slide 3 of 22 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. Slide 4 of 22 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. Slide 5 of 22 Section 13.3 Physical Activity and Safety Slide 6 of 22 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. Slide 7 of 22 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 Slide 8 of 22 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. Slide 9 of 22 Section 13.3 Physical Activity and Safety For: More on exercise safety Click above to go online. Slide 10 of 22 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. Slide 11 of 22 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. Slide 12 of 22 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. Slide 13 of 22 Section 13.3 Physical Activity and Safety Slide 14 of 22 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. Slide 15 of 22 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. Slide 16 of 22 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. Slide 17 of 22 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 Slide 18 of 22 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. Slide 19 of 22 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. Slide 20 of 22 Section 13.3 Physical Activity and Safety QuickTake Quiz Click to start quiz. Slide 21 of 22 Section 13.3 Physical Activity and Safety For: Chapter 13 self test Click above to go online. Slide 22 of 22 Section 13.3 Physical Activity and Safety End of Section 13.3 Click on this slide to end this presentation. Slide 23 of 22