physical activity section 3 and safety - sps186.org activity and safety exercise and lifelong...

Special NeedsAsk students to bring pictures to class thatshow people exercising or playing sports oractive games. Have students point out people who are practicing safe behaviorsand those practicing unsafe behaviors.(They might point out someone bicyclingwith a helmet or someone not wearing

kneepads while they inline skate.) For eachexample, ask students to explain whichguideline is being followed or broken. Forpictures of people breaking the guidelines,ask students to explain what the personshould be doing in order to exercise safely.

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Section 3

ObjectivesBefore class begins, write the objectiveson the board. Have students copy theobjectives into their notebooks at thestart of class.

Use the clickers to survey student responses.

For any questions with many some-times or never responses, ask studentsto describe what might happen to ateen who did not practice thebehavior. Call on a few students toshare their responses to the writingassignment. Stress that excuses fornot practicing the behaviors are not as important as the reasons forpracticing them, which are to preventserious injury or death.

Teaching Transparency W44

1. Focus

Warm-Up Quick Quiz

Exercise and Lifelong Fitness 331

Physical Activity and Safety


Objectives� List five safety

considerations related to physical activity.

� Evaluate the risks ofusing substances toenhance performance.

� Identify ways to avoidovertraining and preventsports-related injuries.

Vocabulary• dehydration• dietary supplement• overtraining

Section 3

Exercising SafelyAnyone who exercises faces the risk of injury. But there are many thingsyou can do to stay healthy and safe while exercising. Most injuries can beavoided if you get proper medical care, wear safety equipment, and payattention to your surroundings and the weather. Proper water and foodintake is also important.

Medical Care A safe fitness plan starts with a visit to your doctor.Even if you think you are perfectly healthy, it makes good sense to get acheckup before beginning an exercise program. If you have any condi-tions that limit your activity level, your doctor can offer advice about yourfitness plan. You should also see your doctor whenever you experienceany injuries or pain that doesn’t go away.

Safety Equipment You do not necessarily need expensive equip-ment to exercise safely. The key is to choose the right equipment for yourparticular activity.

Physical Activity and Safety

Quick Quiz Complete each of these statements withalways, 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 during

physical activity.

I allow my body adequate time to recover

from physical activity.

I see a doctor if I experience an injury

while exercising.

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

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Reading/Note Taking 13-3

Adapted Reading/Note Taking 13-3

Exercising SafelyTeacher Demo

Demonstrate protective gear for a vari-ety of sports. Ask a few students whoparticipate in different sports to bringtheir protective gear to school and putit on correctly. Discuss the types ofinjuries that are common in each sport,and explain how the gear protects play-ers from the injuries.

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332 Chapter 13

Chapter 13, Section 3

Building Media LiteracyAsk students to bring in magazine adsfor athletic shoes. Display the ads in theclassroom, and give students a chanceto study them. Then, ask students toidentify the messages that the ads convey.If students have trouble identifying themessages, use one of the ads as anexample and point out aspects of the adthat indicate the message. For example,an ad that shows a runner crossing afinish line ahead of other runners mightconvey the message that the shoes sheis wearing help her run faster. Discusshow the messages in the ads mightinfluence buying decisions.

Journal WritingAsk students to identify their threefavorite sports or other physical activities.For each one, have them write two lists:a list of potential risks of participatingin that sport or activity and a list of corresponding ways of minimizing orpreventing the risks.

Online Activity Use the Web Code toaccess an online activity about exercisesafety. Have students complete the Webactivity.

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PHSchool.com

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� Clothing Clothing should be comfortable and allow unrestrictedmovement. Avoid any clothing that could cause you to trip or getcaught on equipment. For example, do not wear loose-fitting pantswhen bicycling. Wear light-colored, reflective clothing if you mustexercise at night.

� Footwear To protect your feet from injury, footwear must fit prop-erly, be in good condition, and provide support and protection. Besure to buy footwear that fits your particular needs. For example, donot buy running shoes if your main activities are walking and bicy-cling. Figure 9 gives some tips for purchasing footwear.

� Protective Gear Shoulder pads, helmets, mouthguards, and otherprotective gear are designed to prevent injuries during contact sports.Hard-shell helmets worn by football, hockey, and baseball playersprotect the head from a direct blow. A helmet also should be wornany time you use wheeled sports equipment such as a bicycle, a skate-board, or inline skates. Kneepads, elbow pads, and wrist guards arealso important to prevent injuries while skateboarding or skating.

Your Surroundings In planning your exercise program take intoaccount where you live and where it is safe for you to exercise. For exam-ple, if walking to school would involve traveling along busy roads withno sidewalks, this is not a safe plan. Other safety issues to consider includewhether an area is well-lit and whether there are other people around. Ifyou listen to music while exercising, keep the earphone volumes lowenough so that you can hear what is happening around you.

For: More on exercise safetyVisit: PHSchool.comWeb Code: ctd-4133

Shopping for Athletic ShoesAthletic

� Fit Shop late in the day when your feet are a bit swollen. Wear the same socks you wear for exercise.

� Size Be sure your toes do not slide forward or feel pinched. Your heels should not rise as you walk.

� Shoe Consider buying sport-specificType shoes if you perform the same

activity more than 3 times a week.

� Price Unless you have a specific medical problem, moderately

priced shoes will do the trick.

� Style Just because your friends like a certain type of shoe doesn’t

mean it is the right one for you.

FIGURE 9 Choosing the rightathletic shoes will not make you astate champion, but they can protectyou from discomfort and injury.

FYI !FYI !HyponatremiaMarathon runners and other people whoexercise for long periods are at risk ofdeveloping hyponatremia, a condition inwhich the blood contains too much water.In their efforts to avoid dehydration, theytake in too much fluid, which causes the salt

concentration in their blood to fall and theircells to swell with water. In the brain, theswelling cells push against the skull, whichmay lead to headache and confusion. Becausethese symptoms are similar to those ofdehydration, athletes with hyponatremiamay continue drinking, causing more dam-

age. Hyponatremia can eventually lead toseizures, coma, and even death. Experts recommend that marathon runners andother endurance athletes drink a maximumof eight ounces of fluid every 20 minutes,regardless of whether they are drinkingwater or sports drinks.

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Less Proficient Readers Guide students in making a concept map of the information on exercising safely. Thiswill help them remember that exercisingsafely includes guidelines in five differentareas: getting proper medical care, wearingsafety equipment, paying attention to surroundings, being prepared for the

weather, and taking in the proper waterand food. Under each of these five secondaryconcepts, students should list one or morespecific details or examples. Suggest thatthey save their concept maps for sectionand chapter reviews.

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Cooperative LearningRecent studies have found that teensare less likely to exercise when they donot live near a park or similar outdoorspace. Challenge groups of students tobrainstorm ways teens could exercise athome and present their ideas to theclass. (Possible ideas might include run-ning in place, using food cans as freeweights, or working out with a libraryexercise video.)

Class DiscussionMake sure students understand the prosand cons of sport drinks so they can bebetter consumers. Ask: What do sportsdrink advertisements imply about theproducts? (They will help you get inshape; they will make you a better athlete; you need to drink them when-ever you exercise.). What have youlearned in this chapter that will makeyou think about sports drinks differently?(You need to work at being in shape, a sports drink will not help you; theyhave calories and contain sugar.) Whenare sports drinks useful? (When you willbe exercising for a long period of time.)

Sample answer: I wear pro-tective gear, avoid exercising

alone after dark, and dress for theweather.

Connect to

YOUR LIFE

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L3Weather Considerations Make sure yourclothing is appropriate for the weather. Regardless of theair temperature, you should feel slightly cool at thebeginning of your workout. When you exercise outdoorson warm, sunny days, wear light-colored clothing toreflect the sun’s rays, and dress lightly to prevent over-heating. Always wear sunscreen to protect your skin.

In cold weather, wear gloves or mittens and a hat toprevent heat loss. If you wear layers of clothing, you canregulate your temperature by taking off layers as youwarm up. See the First Aid Appendix, pages 730–731,for ways to recognize and treat emergencies caused byextreme weather conditions.

Proper Water and Food Intake Properhydration, or fluid intake, is important while exercis-ing. You should drink about 16 ounces of water one totwo hours before you exercise. Replacing the water youlose in sweat will prevent or excessivewater loss. Dehydration can lead to a dangerous rise inbody temperature, muscle cramps, and unnecessarystrain on your heart.

You have probably seen many sports drinks andfoods advertised for athletes. How do you know if theseproducts are necessary? Sports drinks replace sodiumand other important substances you lose in sweat. Butthey also contain calories and sugar, whereas water doesnot. Unless you exercise for more than an hour, youonly need to drink water.

Products such as sports-nutrition bars and gels alsomay have the most benefits for athletes who exercise forlong periods of time. Your body needs nutrients forenergy, maintenance, and repair, but nutritionists agreethat fruits, vegetables, and whole-grain products providethe best nutrients. Chapter 9 offers examples of goodfoods for physical activity.

What steps do you take to ensureyour safety during physical activity?

Connect to YOUR LIFE

dehydration,


FIGURE 10 Plan ahead to make sure you have enough water to drink whileyou exercise.

During exercise, drink water every15 to 20 minutes.

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Avoiding HarmfulSubstances

Addressing MisconceptionsProtein Requirements Many athletesthink that muscle building requires protein supplements. Show studentsthat the extra protein needs of athletescan be met with food alone. Remindthem that excess protein will not givethem larger muscles; it will be stored asfat. State that athletes need a maximumof 1.8 grams of protein per kilogram ofbody weight. Ask: How much proteindoes a 60-kilogram (132-pound) athleteneed? (108 g) Have students use nutritioncharts on food labels to plan meals fora day that would provide this muchprotein.

Building Media LiteracyBring in examples of articles from theInternet or print media that discuss asupplement, such as creatine, or a hor-mone, such as HGH. Choose an articlefrom a reliable source and one that isnot reliable. Read and summarize thearticles as a class. Then evaluate thearticles based on the following questions.Where did the information appear?What is the source? Are there references?Is the information current? Does thearticle use persuasive language? In aparagraph, have students explain whicharticle they think is trustworthy. Askvolunteers to read their paragraphs tothe class.

Visual Learning: Figure 11Caption Answer Steroids could causemood swings and depression.

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FYI !FYI !Preventing Steroid AbuseStudies show that simply teaching studentsabout the dangers of anabolic steroid use isnot very effective in preventing steroid use.A new anti-steroid program for high schoolathletes, called ATLAS, is proving to bemuch more effective. In the ATLAS program,coaches, special trainers, and student

leaders work together to discourage steroiduse in players. The program teaches studentshow steroids can negatively affect immediatesports performance. It also shows studentshow to refuse drugs and how to eat andweight train so they can build muscle with-out using drugs.

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Avoiding Harmful SubstancesWhen developing a fitness plan, it can be easy to get caught up in the hereand now. Although your immediate goals are important, you also need tothink about the future. To achieve and maintain lifelong fitness, youneed to avoid substances that can harm you.

Dietary Supplements A is any product thatcontains one or more vitamins, minerals, herbs, or other dietary substancesthat may be lacking in the diet. Many supplement products promise short-cuts to greater fitness, such as increased muscle strength or extra energy.Keep in mind that supplements do not undergo the same strict testing asmedications do. Therefore, some harmful side effects might not be discov-ered until after the supplement has been widely used. Also, there is noguarantee that the supplement will provide the benefits it claims.

In some situations, a doctor may recommend that you take a multi-vitamin or a similar supplement. But for most teens, a proper diet is thebest way to provide your body with all the materials it needs to be healthyand physically active.

Anabolic Steroids Anabolic steroids are artificial forms of the hor-mone testosterone, a hormone that is involved in muscle development.Doctors may prescribe anabolic steroids for patients with muscular disor-

ders. Some people take steroids without a prescription,which is illegal. They want to improve their athleticperformance or change their appearance. This illegaluse of steroids presents serious health risks. Steroidscan damage organs, increase the risk of cancer, andcause depression. Some athletes inject artificial growthhormone (HGH) to increase muscle mass. But HGHalso has health risks, such as organ damage.

When people illegally use steroids or HGH theyrisk more than their health. They risk being bannedfrom sports and other punishments.

dietary supplement

FIGURE 11 Anabolic steroids haveserious effects on many bodysystems. Short-term goals are notworth the long-term risks. Classifying What effect couldsteroids have on mental health?

In Males and Females• Cardiovascular disease

• Liver and kidney cancer• Stunted growth

• Mood swings• Liver problems• Hair loss

• Acne

In Males Only• Enlarged breasts• Infertility

In Females Only• Facial hair growth

• Deepening of voice

Effects of Steroids on the Body



Gifted and TalentedHave a student or group of studentschoose a common sports injury to researchin depth. Some examples of injuries thatstudents may be familiar with are Achillestendon injuries, torn knee ligaments, andhamstring injuries. Have students prepare a

presentation for the class that includes adetailed description of the injury. The pre-sentation should also answer these ques-tions. Who is most susceptible to this type ofinjury? What are typical treatments for thisinjury? How can it be prevented?

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Preventing Sports-RelatedInjuries

Building Media LiteracyAsk students to name criteria that wouldbe suitable for judging the reliability ofmagazine articles on training. (Sampleanswers: written by a sports physician,based on scientific research, recentlypublished) Have the class discuss the criteria and then vote on which criteriathey think are most important. Ask afew volunteers to find and share articlesthat meet these criteria.

Building Health SkillsMaking Decisions Present the followingscenario to your class: For many years,you have wanted to play varsity soccer.You finally made the team. However,you find that your coach pushes you so hard during practice that you aredeveloping signs of overtraining. Youhave noticed similar signs in some ofyour teammates. After all of your hardwork, you do not want to quit theteam. Have students write a paragraphdescribing how they would handle thissituation.

Sample answer: I have experi-enced fatigue, nausea, and

loss of appetite.

Connect to

YOUR LIFE

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Evaluating Exercise DevicesHelp students find infomercials orother ads for products like the“Hawaiian” chair shown in theillustration. (The seat rotates “likea hula dancer.”) Ask why infomer-cials are often used to sell exercisedevices.

Students should bewary of buying a prod-

uct that receives two or more“Yes” responses to the questionson the checklist.

Activity

MEDIA Wise


Evaluating Exercise Devices

Find an ad for an exercise device. Use thechecklist to evaluate the product. Would you buy theproduct? Would you recommend it to a friend? Whyor why not?

Activity

The Internet, magazines, and TV infomercials areused to sell exercise devices to help reshape yourbody. The ads often show impressive before andafter photographs. How can you know whether theproducts being sold are safe and effective? Use thischecklist to evaluate the products.

Does the ad guarantee youwill see major changes in aweek or a month?

Does the ad say that you canuse the device to get fit injust a few minutes a day?

Does the ad say that thedevice can "spot reduce" specific parts on the body?

Does the ad promise a totalbody workout?

“Yes” answers may reveal that you should thinkcarefully about your purchase. Instead, choose exercises that require little or no equipment.

Preventing Sports-Related InjuriesPractice is important in order to improve at any sport or activity.However, sometimes teens feel pressure to be too competitive. Pushingyour body too hard can lead to injury. An important part of achievinglifelong fitness is avoiding overtraining and preventing injuries.

Overtraining If you exercise too intensely or for too long withoutallowing enough time for rest, you may be The first sign ofovertraining is fatigue during exercise or a few hours after a workout.Fatigue is a signal that you are overworking your body. Other signs ofovertraining include nausea or vomiting during or after a workout, lossof appetite, and irritability. If you experience any of these symptoms,reduce the intensity and length of your workout. If the symptoms do notsubside, seek medical care.

You can avoid overtraining by sticking to a consistent exercise sched-ule that includes days of rest. In addition, always exercise within yourcomfort level. Pushing yourself to achieve fitness goals too quickly canlead to injuries.

Have you ever experienced signs of overtraining?What were the signs?

Connect to YOUR LIFE

overtraining.


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EvaluateThese assignments can help you assessstudents’ mastery of the section content.

Section 3 ReviewAnswers appear below.

Teaching Resources• Practice 13-3• Section 13-3 Quiz

ReteachHave students make an illustrated “do”and “don’t” poster that describes waysto stay safe while being physicallyactive. Have students illustrate at leastone point from each blue heading inSection 3.

Enrich

Teaching Resources• Enrich 13-3

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Health at School

Improving School Fitness Help studentschoose practical ideas. In their papers,students might try to convince admin-istrators of such potential benefits ofexercise as improved school attendanceand better grades. If possible, arrangeto have students present their papersat a meeting of school administrators.


unknown, harmful side effects. Anabolicsteroids can damage organs, increase the riskof cancer, and cause depression.

4. because ongoing injuries can limit the abilityto stay active

5. Sample answer: City: crime, traffic, pollution.Town: few organized activities, poor streetlighting

6. Sample answer: It would increase my risk by motivating me to exercise harder than Iwould if I exercised alone.

7. Sample answer: She is too ambitious. Shemight get hurt by overtraining or by exercising in bad weather or at night.

1. medical care, safety equipment,your surroundings, the weather,and proper water and food intake

2. Dehydration is excessive water loss.It can cause dangerously high bodytemperature, muscle cramps, andstrain on the heart.

3. Dietary supplements may have

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Key Ideas and Vocabulary 1. What are five safety considerations to keep in mind

when planning a fitness program?

2. What is dehydration? What physical problems candehydration cause?

3. Describe the health risks associated with dietarysupplements and anabolic steroids.

4. Why is the prevention of injuries important tolifelong fitness?

Critical Thinking5. Comparing and Contrasting How might the

safety concerns of a physically active person livingin a large city differ from those of a person living ina small town?

6. Making Judgments Do you think that exercisingwith a partner would increase or decrease your riskof overtraining? Explain your reasoning.

7. Evaluating Felicia has never exercised regularly,but has decided to start a fitness program. She hascommitted to running for one hour every dayregardless of the weather or the time of day.Critique her fitness plan from a safety perspective.

SchoolHealth at

Improving School Fitness With permission fromschool administrators, interview students toidentify ways to encourage physical activity atschool. For example, would more students exerciseif the gym were open for a few hours after school?Choose one practical idea. In a paper, present youridea to school administrators.

Sports-Related Injuries Using the samejoints repetitively during your workouts can leadto overuse injuries. Tendonitis, a painful swellingof a tendon, is an injury that can result from over-use. Overuse of a bone can lead to a stress fracture,like the one shown in Figure 12. Participating in avariety of activities and allowing your body torecover between workouts can help prevent over-use injuries.

In Chapter 11, you learned about two commonsports-related injuries—sprains, the tearing of lig-aments, and strains, the tearing of tendons.Treatment for sprains and strains usually involvescontrolling the swelling with rest, ice, compression,and elevation. These treatment steps are oftenreferred to by the initials R.I.C.E. See the First AidAppendix for more information on R.I.C.E.

Allowing injuries to heal properly is extremelyimportant for lifelong fitness. Reinjuring bones,tendons, ligaments, or muscles before they heal canlead to ongoing problems and limit your ability tostay active. If you have an injury, work with adoctor to find ways to exercise while allowing theinjured area to heal.

FIGURE 12 The small break in thisleg bone is a stress fracture. Exerciseplaces stress on bones. If the bonesdo not have time to heal beforerepeated, intense exercise, a stressfracture could develop.

Section 3 Review

StressFracture

Section 3 Review

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