Download Chapter 2 * Safe and Smart Physical Activity (Fitness Focus * Fitness

Chapter 2 – Safe and Smart
Physical Activity
NASPE Standards:
2.1 - Getting Ready
2.2 – Physical activity and Injury
2.1 Getting Ready
Objectives:
1. Explain how to prepare yourself for physical
activity.
2. Explain how the environment affects physical
activity.
3. Explain how learning self-assessment helps
you prepare for a lifetime of physical activity.
Medical Readiness
1. Medical Exam
- interscholastic sports (school)
- help make sure it is safe for you to
participate in vigorous activities
2. Assessment of medical and physical
readiness
- questionnaires
- fitness test
Readiness for Extreme Environmental
Conditions
• Heat related
• Cold related
• Environmental
Hot, humid weather causes your body temperature to
rise more quickly than it can be cooled.
Heat exhaustion- caused
by excessive exposure to
heat.
• Cold, clammy skin
• Profuse perspiration
• Tiredness, weakness
• Headache, cramps
• Nausea, dizziness
• Fainting
Heat Stroke- caused by
exposure to excessive
heat.
• High body temperature
(105*F or higher)
• Hot, red, dry skin
• Rapid, strong pulse
• May lose consciousness
Guidelines to prevent heat-related conditions:
• Begin gradually – start with short periods of
activity and gradually increase the time.
• Drink water – during hot weather your body
perspires more to cool itself. Drink plenty of
water to replace this water loss.
• Wear proper clothing – Wear light colored
clothing that allows air to pass through.
• Rest frequently – physical activity creates body
heat. Stopping to rest in the shade helps lower it.
• Avoid extreme heat and humidity – use caution
when doing activity in hot environments,
understand and use a heat index chart.
Exercising in extreme cold
Frostbite – body tissues
become frozen.
• White or grayish-yellow,
glossy skin
• Feel no pain
• Affected area feels very
cold and numb
Hypothermia – body
temperature becomes
abnormally low.
• Shivering
• Numbness
• Drowsiness
• Muscle weakness
• Confused/disoriented/
apathetic
Avoid extreme cold and wind
• Blowing wind makes cold air feel even colder.
• Understand and use a wind-chill chart.
Guideline to prevent cold-related
conditions• Dress properly – wear several light weight
layers of clothing, a cap, ski mask, and mittens
as needed.
• Avoid ice or wet, and cold – ice or wet and
cold pose special problems – shoes, socks,
pant legs get wet, increasing the risk of falling.
Other Environmental Conditions
Air pollution – high levels of air pollution can
affect ability to breath. Avoid exercising when air
pollution levels are high.
Altitude – people who live in high altitude areas
have little trouble, however if you are from a
lower altitude area give your body time to
adjust by exercising for short periods of time.
(Snow skiing)
Readiness for Self-Assessment
Why do self-assessment
• Determining your current
level of fitness.
• Learning to make your own
assessments.
• Learning to rate each fitness
part.
Why do more than one selfassessment for each fitness part?
• Some assessments are better
suited to some individuals
than others.
• Some assessments are easy to
do but may have more error.
• Having a choice of
assessments may help you
avoid some types of problems.
• Several assessments are
usually better than one.
STOP
2.1 Check for Understanding
1. How does altitude affect exercise? symptoms
of heat stroke?
2. What precautions should be taken when
getting ready to exercise in cold weather?
3. What does it mean to be ready to exercise or
participate in interscholastic sports? Why is it
important?
2.2 Physical Activity and Injury
Objectives:
1. List and describe some exerciserelated physical injuries.
2. List some guidelines for preventing
injuries during physical activity.
3. Explain how to apply the RICE
formula to the treatment of physical
injuries.
4. Identify different types of risky
exercises.
STOP
*Injuries*
Over use injuries – occur
when you do more activity
than the body can handle wear and tear occur on your
body. (Common among long
distance runners.)
 Blisters
 Shin splint
 Runner’s heel
Side stitch – pain in the side
common among people who do
not exercise regularly. Not really
an injury, because it usually goes
away if you stop or slow down.
Microtrauma – small invisible
injury.
Many adults experience
problems caused by
microtrauma done in their
youth.
 Back problems
 Neck aches
 Stiff painful joints
STOP
Preventing Injuries
• There are 206 bones in
the human body.
• Joints where bones meet.
• Ligaments hold bones
together.
• Tendons hold muscle to
bone.
Biomechanical Principals
help you to use levers in
your body (your bones) to
move efficiently and avoid
injury.
To prevent injury:
• Start slowly
• Listen to your body
• Warm-up before activity
and cool-down after
• Be fit!
• Use moderation
• Dress properly
STOP
Simple Treatment of Minor Injuries
*RICE Formula*
R is for rest
I is for ice
C is for compression
E is for elevate
STOP
Risky Exercises Hyperflexion and Hyperextension
Flexion – decreases the angle
between joints.
Hyper-flexion exercises over
stretch ligaments.
Avoid:
• Deep knee bends
• Duck walk
• Hands-behind-the-neck situps
Extension – increases the
angle between joints.
Hyper-extension
exercises over stretch
tendons and muscles.
Avoid:
• Straight-leg sit-ups
• Back bends
• Rocking horse
• Incorrect weight lifting
• Neck circles to the rear
2.2Check for Understanding
1. What is the RICE formula? Explain.
• R.I.C.E (Rest, Ice, Compression, and Elevation) is a treatment for injuries.
• Rest: Reduce or stop using the injured area for 48 hours. If you have a leg
injury, you may need to stay off of it completely.
• Ice: Put an ice pack on the injured area for 20 minutes at a time, 4 to 8
times per day. Use a cold pack, ice bag, or a plastic bag filled with crushed
ice that has been wrapped in a towel.
• Compression: Compression of an injured ankle, knee, or wrist may help
reduce the swelling. These include bandages such as elastic wraps, special
boots, air casts and splints. Ask your doctor which is best.
• Elevation: Keep the injured area elevated above the level of the heart. Use
a pillow to help elevate an injured limb.
STOP
2. Unnoticed injuries that may be delayed for
months or years are ____________.
microtraumas
3. ___________ connect muscle to bone.
Tendons
STOP