KEEPING THE BODY HEALTHY DURING

EXERCISE

The addition of body fluids, especially waterBody fluids lost during exercise primarily

because of perspiration and heavy breathingIs thirst a good indicator of fluid loss?Exercise can blunt the thirst mechanismThirst is telling the body it is already

depletedIn preparation for exercise, drink several cups

of water 2 hours and 15 minutes before activity

HYDRATION

TobaccoAlcoholSteroidsOther drugs

AVOID HARMFUL

SUBSTANCES

SLEEP!!Sleeping helps the body re-energizeToo little sleep disrupts your nervous system

Slowed reaction time Lack of concentration Depression

Teens need 8-10 hours of sleep per night on average

REST

Effort and Ability Genetics tells what you have natural ability to do Can do anything if you set your mind to, put effort

intoMind-Body Connection

Must have a positive attitude Often times if you see yourself doing something, you

will be able to do it

MIND

Imitate testosteroneIllegal unless given with a prescription

(felony)Dangerous to buy “street roids”; they could

be mixed with other drugsNegative consequences:

Increased risk of cancer Increased risk of heart disease Skin problems (i.e. acne and hair loss) Unusual weight gain or loss Sexual underdevelopment and dysfunction Violent, suicidal, or depressive tendencies

STEROIDS

INJURIES

Most common injuries that occur from exercise are to the muscular and skeletal systems.

Usually result from too much stress on a joint or muscle

INJURIES

Muscle Cramp Spam or sudden tightening of the muscle Usually resulted from irritation in muscle from tired,

overwork, dehydrationStrain

Condition in which muscles have been overworked Can occur from participating in strenuous activity you

are not used toSprain

Injury to tissues surrounding joint Ligaments may be stretched or torn Accompanied by sever pain, swelling, diffi culty

moving

MINOR EXERCISE RELATED INJURIES

RICE Rest

Avoid using affected area for 1-2 day Ice

20 min on, 20 min off Compression

LIGHT pressure can help reduce swelling Elevation

Raise affected limb above heart level can reduce pain and swelling

TREATMENT

Fractures Any type of break in a bone Usually require immobilization

Dislocation Bone slips from its normal position at a joint Bone put back in place, immobilization so tissue can heal

Tendinitis Tendons stretched or torn from overuse Rest, medication, physical therapy to heal

Blows to head Can cause swelling of brain; unconsciousness and even

death Concussions: temporary disturbance of the brain’s ability

to function

MAJOR INJURIES

Most are related to overexertion, overworking the body, or dehydration

Heat cramps: muscle spasms that result from loss of large amounts of salt and water through perspiration

Heat exhaustion: overheating of the body resulting in cold, clammy skin and symptoms of shock Happens in hot, humid atmospheres

If you continue exercising with these conditions, can result in heat stroke

HOT WEATHER RISKS

Frostbite: condition that results when body tissue becomes frozen Typically affects head, face, feet, and fingers

Hypothermia: condition in which body temperature becomes dangerously low Brain can’t function, body systems shut down

COLD WEATHER RISKS