Download Chapter 2 Safe and Smart Physical Activity

Chapter 2
Safe and Smart Physical Activity
1.Explain how to prepare yourself
for physical activity.
2.Explain how the environment
can affect physical activity.
3.Describe some steps for
dressing for physical activity in
normal environments.
Getting Ready
• Medical Readiness- Everyone should have
had a physical within the past year. If you
play sports for any school in the state of
Alabama you must a physical annually. IF
you have problems during this class let the
teacher know.
Environmental conditions
1. Heat Index- this is a combination of
2.
3.
4.
temperature and humidity.
Humidity- the amount of water vapor in the air.
Hyperthermia- (overheating)(weather is hot
and humidity is high) occurs when body
temperature rises too high.
Hypothermia-Excessive low body temperatureexercising in cold, windy & wet weather
Environmental conditions
5. Windchill Factor- combination of wind and
temperature.
6. Heat Cramps-Muscle cramps due to
excessive exposure to heat and low water
consumption.
Heat-Related Conditions
• Heat Exhaustion-condition caused by
the excessive exposure to heat ,
characterized by paleness, cold clammy
skin, profuse sweating, weakness
tiredness, nausea, dizziness, muscle
cramps, and possible vomiting or fainting.
Body temp. normal
Heat-Related Conditions
• Heatstroke- A condition caused by
excessive exposure to heat,
characterized by high body
temperature (possibly as high as
106): hot, dry, flushed skin: rapid
pulse; lack of sweating: dizziness:
or unconsciousness. This is a life
threatening condition.
2.2 Physical Activity and Injury
• List and describe some activity related
physical activities.
• List some guidelines for preventing injuries
during physical activity.
• Explain how to apply the RICE method to
an injury.
• Identify different types of risky exercises.
Common Injuries
• Overuse Injuries- repeat a movement so much
•
•
•
that wear and tear occur to your body. (blister)
Side stitch- a pain in the lower side of the lower
abdomen. (running activities)
Microtrauma- Micro-means small Trauma-means
injury. Sometimes may not appear on X-ray.
Repeated use over time causes injury to
eventually appear.
Hyperflexion-hyper-too much, flexion-means to
bend. Avoid exercises that bend joints too far.
Common Injuries
• Hyperextension-Arching the lower back
more than normal is an example. Hypertoo much extension-to extend. The
reason why stretches abdominal muscles
and can cause spinal discs and joints.
Rolling the neck, avoid twisting or
compressing joints.
Preventing Injuries
• How many bones are in the body?
• Ligaments- hold bones together at the
joint
• Tendons- connect muscle to bones
• Biomechanical principles-The study of
forces that can be applied to help living
organisms function efficiently.
Simple treatment of minor injuries
• For muscle strains, sprains and bruises,
which are common in sports and other
activities, you can follow the RICE
formula. Each letter in the formula
represents a step taken to treat a minor
injury.
RICE
• R-Rest
• I-Ice
• C-Compression
• E-Elevation