Lessons 1-5

CHAPTER 2:SAFETY AND INJURY

PREVENTION

PEBPE1.cThe learner will demonstrate correct form in all flexibility, cardiovascular, and strength training exercises.

PEBPE3.aThe learner will participate in fi tness assessment and developmentally appropriate health-related fi tness activities.

PEBPE3.bThe learner will accumulate the recommended minutes of moderate to vigorous physical activity outside of physical education class (60min daily).

PEBPE3.cThe learner will participate regularly in all fi tness activities while dressing safely/appropriately, and actively engage in all practice and exercise settings.

PEBPE STANDARDS

PEBPE4.aThe learner will perform each health-related fi tness assessment test with the proper form.

PEBPE4.dThe learner will implement a comprehensive fi tness plan and adjust FITT Principles (frequency, intensity, type, time) and Principles of Conditioning (specificity, overload, progression) necessary to maintain a healthy level of fi tness.

PEBPE4.fThe learner will design an exercise program based upon age, gender, and current levels of fi tness.

PEBPE4.gThe learner will use available technologies to assess, enhance, and maintain health-related and skill-related fi tness.

PEBPE STANDARDS CONTINUED

Key Vocabulary: Medical Screening Obesity Chronic Disease Asthma Hernia Medical History Heat Stroke Fluid

Balance Dehydration Heat Stroke Heat Cramps Substance Abuse

Topics For The Unit Personal Fitness

Screening Environmental

Concerns Safety Gear and

Clothing Preventing Fitness

Injuries Avoiding Harmful

Substances

CHAPTER 2:SAFETY AND INJURY PREVENTION

What medical Screening tests do you think teens need before starting a physical activity or exercise program?

Why do you think these tests are important?

ESSENTIAL QUESTIONS

Medical ScreeningA basic assessment of a person’s overall

Health and personal fitness.Includes

Physical examinationMeasures individual’s physical readiness for strenuous activity

Preciously undetected medical problems.

LESSON 1: PERSONAL FITNESS SCREENINGS

Who should have a Medical Screen. People with poor lifestyle habits

People who are physically inactive. People over 40 People who are overweight or suffer from obesity.

Obesity: a medical condition in which a person's ratio of body fat to lean muscle mass is excessively high.

People with a known chronic disease. Asthma

Medical Screen TimetableAge Frequency of Screening6 to 15 Every 3 years16 to 34 Every 2 years35 to 59 Once a year60 and up Twice a year

LESSON 1: PERSONAL FITNESS SCREENINGS

What Happens During a Medical ScreeningA complete blood count, or CBC.Your Height and WeightAn examination of your eyes, ears, nose, and ThroatYour Blood Pressure.An examination of our lungs to make sure they are clearAn examination of your heart to make sure the

heartbeat is regular and normalFor males, Hernia Test

Medical History:A record of past health problems and illness.Heredity

LESSON 1: PERSONAL FITNESS SCREENINGS

Environmental Conditions and Physical Activity Extreme heat and Fluid Balance

Your body produces heat during physical Activity You Sweat to reduce you increased body temperature Fluid Balance:

The body’s ability to balance the amounts of fluid taken in with the amounts lost through perspiration or excretion.

Dehydration: Loss of body fluid

Heat Cramps: Are muscle spasms resulting from the loss of large amounts of salt

and water through perspiration.

Heat Exhaustion: An overheating of the body resulting in cold, clammy skin and

symptoms of shock. (Weakness, headache, rapid pulse, stomach discomfort, dizziness)

Heat stroke: A condition in which the body can no longer rid itself of heat through

perspiration. (Loss of consciousness) (MOST SERIOUS)

LESSON2: ENVIRONMENTAL CONCERNS

How to Avoid Heat-Related Injury Acclimatization:

the process of allowing your body to adapt slowly to weather conditions.

Takes 5 to 10 days for your body to get acclimated to weather conditions.

Fluid intake: Your body can loss up to 3 liters of water per hour through

perspiration. Water intake recommendations

Before: 1.5-2.5 cups of cool water or sports drink 10 to 20 minutes before exercise. 1 Cup = 8 Ounces

During: Depending on the work out. 1.5 to 3.5 cups of water every hour.

After: Drink 2 cups of water or sports drink for every pound lost. Avoid carbonated drinks and beverages that contain caffeine.

LESSON2: ENVIRONMENTAL CONCERNS

How to Avoid Heat-Related Injury continued…Clothing:

Heat: Light weight material. Dry-Fit clothing Loose-fitting Light in color

Setting limits: Heat-stress index: is a scientific measure of the combined

effects of heat and humidity on the body Check out the chart on the next slide.

LESSON2: ENVIRONMENTAL CONCERNS

LESSON2: ENVIRONMENTAL CONCERNS

Physical Activity in Extreme Cold Hypothermia:

A condition in which your body temperature drops below normal. Long exposure in windy or rainy weather. Body temperature becomes to low and the brain cannot function

properly.

Frostbite: Tissue damage from freezing

Wind Chill Factor: The combined influence of wind and temperature on the body. Refer to the Chart on the next slide.

LESSON2: ENVIRONMENTAL CONCERNS

LESSON2: ENVIRONMENTAL CONCERNS

Other Outdoor Environmental Concerns Air pollution

Lung Disease: increase risk by exercising outside and inhaling pollutants

Check Air Quality Index Workout indoors

Altitude Higher altitudes (5,000 feet above see level) = lower oxygen

levels. Remember: Trainability

Personal Safety Exercise in well-lit areas. Exercise with friends Avoid isolated trails or paths

Unleashed Dogs “bad dog! Stop!”

LESSON2: ENVIRONMENTAL CONCERNS

ClothingClimbing or hiking

Durable clothingStretching or Bending

Clothing that is comfortable to move in.Outdoor Activities

Breathable fabric (dry fit) Absorbing perspiration (cotton) Warm or Cool depending on weather Water-Resistant and light weight

Sport Specific

LESSON 3: SAFETY GEAR AND CLOTHING

FootwearSport SpecificType of ArchStride Irregularities

Safety EquipmentHelmetKnee and Elbow Pads

LESSON 3: SAFETY GEAR AND CLOTHING

Biomechanics:- Is the study and application

of principles of physics to human motion.

- Correct Jogging form:- Elbows Flexed no more than

90 to 100 degrees.- Body erect; arms,

shoulders, and neck relaxed.

- Hands held loosely.- Heel to toe.

LESSON 4: PREVENTING FITNESS INJURIES

Common fitness Injuries and TreatmentsSkin InjuriesMuscle InjuriesConnective Tissue Injuries

Treatment For Connective Tissue Injuries

Rest the Injured area.

Ice the area to reduce swelling.

Compress the area by wrapping it in an elastic bandage.

Elevate, or raise, the body part.

LESSON 4: PREVENTING FITNESS INJURIES

Injuries to Bone

LESSON 4: PREVENTING FITNESS INJURIES

Anabolic Steroids Chemicals similar in structure to the male hormone

testosterone. Athletes sometimes use steroids in an attempt to increase

weight, strength, and muscle mass.

Effects of Anabolic Steroids

LESSON 5: AVOIDING HARMFUL SUBSTANCES

Male Female

Lower Sperm Count

Infertility

Smaller Testicles Deeper Voice

Increased Risk of Testicle or Prostate Cancer

More Facial Hair

Larger Breasts Smaller Breasts