Section 13.3 Physical Activity and Safety Slide 1 of 22 Objectives List five safety considerations related to physical activity. Evaluate the risks of

Section 13.3 Physical Activity and Safety

Slide 1 of 22

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.


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Why do you think that teens might not always practice these healthful behaviors?

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 duringphysical activity.

I ____ allow my body adequate time to recoverfrom physical activity.

I ____ see a doctor if I experience an injury while exercising.

Switch to QuickTake version of the quiz.


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• Most injuries can be avoided if you

Exercising Safely

• get proper medical care

• wear safety equipment

• pay attention to your surroundings and the weather

• Proper water and food intake is also important.


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• Even if you think you are perfectly healthy, it makes good sense to get a checkup before beginning an exercise program.

Medical Care

• You should also see your doctor whenever you experience any injuries or pain that doesn’t go away.


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• 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.

Safety Equipment

• 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.


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• In planning your exercise program take into account

Your Surroundings

• where you live

• where it is safe for you to exercise

• whether an area is well-lit

• If you listen to music while exercising, keep the earphone volume low enough so that you can hear what is happening around you.

• whether there are other people around


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• Make sure your clothing is appropriate for the weather.

Weather Considerations

• When you exercise outdoors on warm, sunny days• wear light-colored clothing• dress lightly

• In cold weather

• wear sunscreen

• wear gloves or mittens and a hat• take off layers as you warm up


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• You should drink about 16 ounces of water one to two hours before you exercise.

Proper Water and Food Intake

• 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.


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Click above to go online.

For: More on exercise safety


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• Although your immediate goals are important, you also need to think about the future.

Avoiding Harmful Substances

• To achieve and maintain lifelong fitness, you need to avoid substances that can harm you.


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• 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.

Dietary Supplements

• 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.


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• Anabolic steroids are artificial forms of the hormone testosterone, a hormone that is involved in muscle development.

Anabolic Steroids

• Steroids can

• The use of unprescribed steroids is also illegal.

• alter appearance

• damage organs

• increase the risk of cancer

• cause depression


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Evaluating Sports-Nutrition Bars

Hundreds of different sports-nutrition bars areadvertised for athletes. They all make numerousclaims about their benefits. How can you knowif a particular bar is any better for you than othersnacks? Use this checklist to evaluate the bar’snutrition facts before you make a purchase.


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“Yes” answers may reveal that you should think carefully about your purchase. Instead, consider snacking on fruits, nuts, or a whole-grain bagel.

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?


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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.


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• If you exercise too intensely for too long without allowing enough time for rest, you may be overtraining.

Overtraining

• Signs of overtraining include• fatigue during exercise• nausea or vomiting• loss of appetite• irritability


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• Using the same joints repetitively during your workouts can lead to overuse injuries.

Sports-Related 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.


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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.


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QuickTake Quiz

Click to start quiz.


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Click above to go online.

For: Chapter 13 self test


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End of Section 13.3

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Section 13.3 Physical Activity and Safety Slide 1 of 22 Objectives List five safety considerations related to physical activity. Evaluate the risks of