1. Physical Activity and Fitness
Chapter 3
Physical Activity and Fitness
Lesson 5
Weight Training and Sports
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2. The excessive loss of water from the body
dehydration
The excessive loss of water from the body
anabolic steroids
Substances that cause muscle tissue to develop at and abnormally high rate
Training to get into shape for physical activity or a sport
conditioning
Click to reveal the definitions.
Conditioning too hard or too often without enough rest between sessions
overworking

3. In this lesson, you will learn to
recognize the benefits of weight training.
discuss the advantages of individual and team sports.
describe various kinds of protective gear for sports.
identify eating habits that can improve athletic performance.

4. In this lesson, you will be able to
recognize why it is harmful to take drugs or supplements to improve sports performance.
practice mental conditioning for sports.

5. Headings in this Lesson
Predicting
Look over the headings in this lesson. Write a question that you think the lesson will answer. After the lesson, check to see if your question was answered.
Headings in this Lesson
Weight Training Basics
Sports for Fun and Wellness
What Sports Type Are You?
Gearing Up for Sports
Eating Right for Sports
When You Eat
Avoiding Dangerous Substances
Safety Training

6. Weight Training Basics
Weight training is a type of resistance training, which means that muscles must resist a force, such as gravity.
Weight training tones muscles, strengthens bones, and helps manage your weight.
Weight training is a form of strength training.

7. Weight Training Basics
Learn how to use weights.
Get help form a coach or physical education teacher if you are just starting.
Use light weights or resistance bands if you are a beginner.
Do not lift heavy weights until you are at least 15 years old.
Be sure to lift the proper amount of weight.
A weight that tires your muscles after 10 to 12 repeated moves is about right.
You only need to do one set to the point of muscle fatigue in order to benefit.
Move to heavier weights only after the weights you currently use become too easy to lift.
Always rest one full day between training days.
Females who lift weights do not have to develop large muscles. Lifting weights can help females build the strength to participate in sports and other physical activities they enjoy.

8. Sports for Fun and Wellness
Benefits of sports include:
Having fun
Increased muscle strength
Increased endurance
Increased flexibility
Improved body composition
Fewer health problems
You will get more out of a sport that you enjoy. Know what you want to gain from a sport before you pick one.

9. What Sports Type Are You?
If you play individual sports, you can set your own schedule and pace.
Individual sports include swimming, running, biking, hiking, skiing, surfing, golf, tennis, and horseback riding.
Team sports include volleyball, soccer, baseball, basketball, and field hockey.
Team sports require a big time commitment.
If you play team sports, you get encouragement and make new friends.

10. Playing by the Rules
People of good character play fair when playing a sport. They follow the rules, take turns, and share the credit when their team wins. When people play fair, everyone can enjoy the game.

11. The type of protective gear you wear depends on the sport you play.
Gearing Up for Sports
The type of protective gear you wear depends on the sport you play.
Some sports, such as track, require special shoes to give you traction and support. Other sports, especially contact supports, require a helmet and elbow, knee, and shin protection. Males who play contact sports need to wear an athletic cup to protect the groin area.

12. Gearing Up for Sports Protective Equipment for Sports Mouth Guards
Protects mouth, teeth, and tongue.
Eye Protection
Protects from fast moving objects and keeps chlorines out of eyes when swimming.
Helmets
Protects the head from injury. Choose the helmet designed for your specific sport.
Chest Protectors
Keeps the torso from injury.
Pads
Protects bones and joints from fracture and bruises.
Elbow, knee, wrist, and shin guards
Prevents bones and joints from fracture when falling.

13. Eating Right for Sports
To get enough fuel for energy, eat a variety of foods each day.
If you play high-energy sports for long periods of time, you may need to eat more food.
Because your body burns a lot of energy when you play sports, you should eat foods that provide the best fuel for your body. This may mean changing what and when you eat. You will learn more about nutrition in Chapter 4.

14. Eating Right for Sports
Dehydration can harm many body systems, cause muscle cramps, and heatstroke.
dehydration The excessive loss of water from the body
The harder you play, the more you sweat. Dehydration will set in if you don’t replace the water you lose.
Drink enough water before, during, and after you play. Don’t wait until you’re thirsty.

15. Eating Right for Sports
When You Eat
Don’t eat a heavy meal right before physical activity.
Do drink enough fluids before you play.
Do drink water during the activity.
Do drink water and other fluids after you play.
Don’t forget to refuel.
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16. Avoiding Dangerous Substances
Using anabolic steroids to improve athletic performance is illegal and harmful to the normal growth and development of teens.
anabolic steroids Substances that cause muscle tissue to develop at an abnormally high rate
Some athletes may be tempted to try substances to boost athletic performance, but many of these substances are illegal and dangerous.
Steroids weaken tendons and bones, which may cause them to break more easily.
Steroids can cause heart rate and blood pressure to become irregular and increase the chance of a heart attack.
Steroids increase the chances for brain and liver cancer.
Steroids can increase acne.
Steroids can cause changes in sexual characteristics. Females may grow facial hair and males may develop breasts.
Steroid users may suffer from depression, irritability, anxiety, mistrust, mood swings, or sudden rage.

17. Avoiding Dangerous Substances
There is no proof that taking creatine supplements improves sports performance.
Creatine products can hurt your heart, kidneys, and liver. Other side effects include diarrhea, nausea, vomiting, and cramps.
Creatine is a compound naturally produced in the body and used by the body for short bursts of power.
Stimulants such as caffeine can make you feel alert, but they do so by making your central nervous system work harder.
Stimulants such as caffeine have side effects that can hurt your performance, such as making you crabby and nervous. Caffeine makes your heart rate and blood pressure go up.

18. Safety in Training
Have someone trained in sports suggest training exercises for the mental as well as the physical conditioning that is important for your sport.
conditioning Training to get into shape for physical activity or a sport

19. Avoid overworking by taking a day off from conditioning every week.
Safety in Training
Avoid overworking by taking a day off from conditioning every week.
overworking Conditioning too hard or too often without enough rest between sessions
You know you are overworking if you have an elevated heart rate, trouble sleeping, or get sick a lot. Overworking will hurt your muscles.

20. What I Learned Restate What are the benefits of weight training?
Lesson 5 Review
What I Learned
Restate What are the benefits of weight training?
It builds strength, tones muscles, strengthens bones, and helps you manage your weight.

21. Lesson 5 Review
What I Learned
Identify Name several advantages to playing team sports.
socializing with others, encouragement from team members, motivation to do your best, and opportunities to make new friends

22. Lesson 5 Review
What I Learned
Explain Why should athletes eat a variety of foods each day?
A variety of foods will provide them with proper nutrients and enough energy.

23. What I Learned Vocabulary Define conditioning. Lesson 5 Review
Conditioning is training to get into shape for physical activity or a sport.

24. Lesson 5 Review
Thinking Critically
Infer Why do you think you should avoid eating a heavy meal before playing sports?
Sample answer: Eating a heavy meal before playing sports might make you feel sick to your stomach or sluggish.

25. Lesson 5 Review
Thinking Critically
Predict How might playing a sport throughout your life benefit your health?
Answers will vary but might include improving cardiovascular health, increasing muscle strength and endurance, and providing changes for social interaction.

26. Physical Activity and Fitness
End of
Chapter 3
Physical Activity and Fitness
Lesson 5
Weight Training and Sports
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