Chapter 2 – Safe and Smart Physical Activity

NASPE Standards:

2.1 - Getting Ready2.2 – Physical activity and Injury

2.1 Getting ReadyObjectives:

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 ConditionsAir 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 self-assessment 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 exercise-related 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 heelSide 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

sit-ups

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 Understanding1. 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