Objectives:◦ Set realistic fitness goals.◦ Synthesize information and apply-critical thinking,

decision-making, and problem-solving skills to develop a personal physical activity program.

◦ Identify the basic principles of a physical activity program.

Chapter 4 Lesson 4 Training & Safety for Physical Activities

Training and Peak Performance Training Program – is

a program of formalized physical preparation for involvement in a sport or another physical activity.

Consult physical education teacher, coach, or other trusted adults to help you set training goals.

Training and Peak Performance Hydration – taking in

fluids so that the body functions properly.

Muscle respond more quickly, less likely to cramp, and have greater endurance.

Adequate Sleep – to little sleep can disrupt the nervous system, slow reaction time, and cause lack of concentration.

Anabolic Steroids Anabolic Steroids –

synthetic substances that are similar to the male hormone testosterone.

Harmful effects – increased risk of cancer, heart disease, inability to produce children, acne, sexual underdevelopment, violent, and suicidal tendencies

Safety First Health Screening

– a search or check for diseases or disorders that an individual would otherwise not have knowledge of or seek treatment for.

Safety First Use the proper safety

equipment for your chosen activity.

Being alert of your surrounding environment.

Playing at your skill level and knowing your physical limits.

Warming up and cooling down before and after activity.

Staying within areas that have been designated for physical activities.

Obey all rules and restrictions. Practicing good

sportsmanship.

Personal Safety Wear a helmet when

bicycling, skateboarding, or skating.

Avoid doing activities at night. If you do wear reflective tape.

Proper footwear and clothing is also important.

Weather Related Risks Temperatures can be

extremely high or extremely low.

Factors like wind, humidity, and air pollution can increase your risk of injury.

Also pay attention for weather warning for tornados, thunderstorms, or blizzards.

Hot Weather Risks Heat Cramps – muscle spasms

that result from a loss of large amounts of salt and water through perspiration.

Heatstroke – a condition in which the body loses the ability to rid itself of excess heat through perspiration.

This causes Hyperthermia – a sudden increase in body temperature.

Overexertion – over working the body. This is related to hot weather problems.

Example is heat exhaustion, cold clammy skin, dizziness, headache, shortness of breathe.

Cold Weather Risks Frostbite - a condition

that results when body tissue becomes frozen.

Early signs called frost nip, this is when skin becomes white.

Hypothermia – a condition in which the body temperature becomes dangerously low.

The brain can not function and the body systems begin to shut down.

Cold Weather Risks, Protection

Dress in 3 layers1. Pull moisture away from

body.2. Provide insulation.3. To keep wind out. 70% of the body’s heat is

lost through the head. During cold weather

activities start slow and be sure to warm up your muscles.

It is just as important to stay hydrated in cold weather as warm weather.

Protecting yourself from the Sun Sunburn – is the

burning of the outer layers of the skin.

Prolonged exposure to the sun can speed up the skins aging process and increase the risk of developing skin cancer.

The most dangerous hours for UV exposure are from 10:00 am to 4:00 pm.

Protecting yourself from the Sun Cover as must as your

body as possible when outside and wear broad-brimmed hats.

Use sunscreen and lip balm of at least 15 SPF.

Apply sunscreen 30 minutes before going outside and every 2 hours that you are in the sun.

Also put sunscreen on again after swimming.

Minor Injuries Muscle Cramp – is a

spasm or sudden tightening of a muscle.

Strain – a condition resulting from damaging a muscle or tendon.

Sprain – is a injury to the ligament surrounding a joint.

Treatment for Minor Injuries R.I.C.E. Rest - avoid using the

affected joint. Ice – this helps to reduce

swelling. Ice for 20 minutes then remove for 20 minutes.

Compression – light pressure through the use of an elastic bandage can help to reduce swelling.

Elevation – Raise the affect limb above the level of the heart to reduce pain and swelling.

Major Injuries Fracture and

Dislocations – fractures are any break in a bone. Fractures require immobilization to heal. Dislocations are when a bone is forced from it normal position in a joint.

Tendonitis – condition in which the tendons are stretched and torn from overuse.

Concussion – is a result from a blow to the head and can cause swelling of the brain, resulting in unconsciousness or even death.

1.Define the term hydration.2. What are anabolic steroids? Name 3 ways

they can harm health.3. Why is it important to get a preventive

health screening before beginning a physical activity program?

Lesson 4 Review Questions