Download Chapter 2 - Birmingham Public Schools

Chapter #2: Safe and Smart
Physical Activity
Medical Readiness
• Before participating in a
vigorous physical activity or
joining a team in which
vigorous activity is done, and
medical examination is
recommended… (a Physical)
• Personal Assessment of
physical readiness should be
done (at the minimal level)
before getting involved in a
regular physical activity
program
Why Do Self-Assessments?
1.
2.
3.
Determine your current level of fitness
Learning to make your own assessments
Learning to rate each fitness part
Why do More than One Self-Assessment
for Each Fitness Part?
1.
2.
3.
4.
Some assessments are better suite 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.
Environmental Conditions that
Affect Safe Exercise
• Environmental
Conditions that may
affect safe exercise
include:
–
–
–
–
Hot and Humid Weather
Cold Weather
Windy Weather
Rainy/Wet Weather
• Air pollution and altitude
also affect the safety of
exercise
Heat-Related Medical Conditions
(Hot, Humid Weather):
• Heat Exhaustion: condition caused by excessive
exposure to heat and is characterized by cold, clammy
skin and symptoms of shock
• Heat Stroke: more serious condition that is caused by
exposure to excessive heat …symptoms include: high
body temperature and dry skin
• Guidelines to Prevent Heat-related conditions:
– Begin gradually: start w/short periods of exercise and build up
– Drink lots of water: at least 8 glasses a day, more when sweating
– Wear proper clothing: porous clothing that allows air to pass through,
light colors (reflect heat)
– Rest frequently: periodic rest in shade will lower body temperature
– Avoid extreme heat and humidity: early morning, late evening when it is
a little cooler
Cold-Related Medical Conditions
(Cold, Windy, Wet Weather)
• Frostbite: results when body tissues become frozen… symptoms
include when skin becomes white or grayish-yellow, blisters, affected
area feels intensely cold and numb, pain that subsides or no pain at
all
• Hypothermia: body temperature becomes abnormally low…
symptoms include low body temperature, shivering, numbness,
drowsiness, muscular weakness, and confusion.
• Guidelines to Prevent Cold-related conditions:
– Avoid Extreme Cold and Wind: take note of the wind-chill factor before
venturing outside in extreme cold situations (see pg. 22)
– Dress Properly: wear several layers of lightweight clothing rather than a
heavy jacket or coat. Inner layers should be absorbent, outer layers
should be nylon or a material that will stop the wind. A knit cap, ski
mask, and mittens are advised as needed.
– Avoid Exercising in Icy or Wet and Cold Weather: slips and falls could
easily occur.
Other Environmental-Related
Medical Problems
• Air Pollution: can affect
your breathing ability
• Altitude:
– High Altitude: have very
minimal problems
– Low Altitude: have
difficulty adjusting to high
altitudes (ex: skiing)
The Three Stages of a Safe Activity
Session
1.
2.
3.
Warm-up: a series of
activities to prepare your
body for vigorous activity
and help prevent injury
The Workout: the time in
your physical activity
program when you do
activities to improve your
fitness
The Cool-down: movements
that help your body recover
from the demands of
physical activity
immediately after exercising
The Warm-up
Two Parts to the Warm-up:
1. Heart Warm-up: consists of several minutes of
walking, slow jogging, or a similar activity that
prepares your heart for more vigorous activity
•
•
1-3 minutes with the goal being to increase the heart
rate gradually
Examples: walking, slow jogging, slow swimming,
slow bicycling, etc.
2. Muscle Stretch: consists of exercises that
slowly stretch the muscles to loosen and relax
them
The Workout
Your Own Personal Plan in which you perform activities to improve your personal fitness
levels
• Plan A: Do all parts of Health-Related fitness in one
workout:
– Ex: slow jog, stretch, weight-training, bike ride, and light stretching
• Plan B: Different Parts at Different Workouts: (Aerobic
Activity or Sport 3 days/week, muscular strength and
endurance 2 days/week, and flexibility each workout.
– Ex: Tennis Mon./Wed./Fri., Weight Training Tues./Thurs., and stretching
each day before and after activity
• Plan C: Life-style-plus workout: the main source of aerobic
workout is from activities done throughout the regular day.
– Ex: Walking to school, walking dog, stretching in the morning to wake up,
curl-ups and push-ups every night before going to bed
The Cool-Down
• Heart Cool-down: consists of movements done at
a slower pace than the workout
– helps prevent dizziness and fainting…
• Muscle Cool-down: cooling the muscles by
continuing to move and slowly stretching the
muscles you used
Cool-down Guidelines:
• Try to do a heart and muscle cool-down after activities
• Muscle stretches can be the same as your warm-up activity , but more
intense (since muscles are already loose and warm)
Common Injuries and Parts of the Body
Most Commonly Injured During Exercise
• Common Injuries:
sprains, strains, blisters,
bruises, cuts, and scrapes
(more serious, but less
common injuries: joint
dislocations and
fractures)
• Most Commonly Injured
Body Parts: skin, feet,
ankles, knees, and leg
muscles
Types of Injuries
• Overuse injury: an injury that occurs when
repeated movement causes wear and tear
– Examples: blisters, shin splints, runner’s heel
• Side stitch: pain in the side of the lower abdomen
that people often experience in sports, especially
running activities
– Common to people not accustomed to doing vigorous
exercise
• Microtrauma: an invisible injury, may go
undetected for months or even years
– Examples: back problems, neck aches, stiff joints, etc.
Preventing Injuries
• Preventing Injuries:
understand how your
body works and following
guidelines
• Human Body: has 206
bones that connect at
joints
– Ligaments: hold bones
together at the joint
– Tendons: tissues that
connect muscles to bones
Biomechanical Principles to
Avoid Injury
1. Don’t force your joints to move in an
unnatural way (hyper-extension)
2. Do not stress bones, ligaments, tendons,
or muscles (ex: back injuries)
3. Balance muscle development (opposing
muscle groups…ex: quadricep and
hamstrings)
R.I.C.E. Formula for Treating Common
Injuries (sprains, strains, and bruises)
• Rest: after first-aid has been given, the
injured body part should be rested
• Ice: a sprain or strain should be immersed in
cold water or covered with ice in a towel or
plastic bag (1-3 days)
• Compression: wrap injured area to limit
swelling (not too tight-cut off blood flow)
• Elevation: raising the body part above the
level of the heart to help reduce swelling