1. Section 13.3 Physical Activity and Safety Objectives
List five safety considerations related to physical activity.
Evaluate the risks of using substances to enhance performance.
Identify ways to avoid overtraining and prevent sports-related injuries.

2. Quick Quiz Complete each of these statements with always, 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 always practice these healthful behaviors?
Switch to QuickTake version of the quiz.

3. Exercising Safely Most injuries can be avoided if you
get proper medical care
wear safety equipment
pay attention to your surroundings and the weather
Proper water and food intake is also important.

4. Medical Care
Even if you think you are perfectly healthy, it makes good sense to get a checkup before beginning an exercise program.
You should also see your doctor whenever you experience any injuries or pain that doesn’t go away.

5. Safety Equipment
Clothing Avoid any clothing that could cause you to trip or get caught on equipment. Wear light-colored, reflective clothing if you must exercise at night.
Footwear To protect your feet from injury, footwear must fit properly, be in good condition, and provide support and protection.
Protective Gear Shoulder pads, helmets, mouthguards, and other protective gear are designed to prevent injuries during contact sports.

7. Your Surroundings In planning your exercise program take into account
where you live
where it is safe for you to exercise
whether an area is well-lit
whether there are other people around
If you listen to music while exercising, keep the earphone volume low enough so that you can hear what is happening around you.

8. Weather Considerations
Make sure your clothing is appropriate for the weather.
When you exercise outdoors on warm, sunny days
wear light-colored clothing
dress lightly
wear sunscreen
In cold weather
wear gloves or mittens and a hat
take off layers as you warm up

9. Proper Water and Food Intake
You should drink about 16 ounces of water one to two hours before you exercise.
Replacing the water you lose in sweat will prevent dehydration, or excessive water loss.
Products such as sports-nutrition bars and gels also may have the most benefits for athletes who exercise for long periods of time.
But nutritionists agree that fruits, vegetables, and whole-grain products provide the best nutrients.

10. For: More on exercise safety
Click above to go online.

11. Avoiding Harmful Substances
• Although your immediate goals are important, you also need to think about the future.
To achieve and maintain lifelong fitness, you need to avoid substances that can harm you.

12. Dietary Supplements
A dietary supplement is any product that contains one or more vitamins, minerals, herbs, or other dietary substances that may be lacking in the diet.
Many supplement products promise shortcuts to greater fitness, such as increased muscle strength or extra energy.
Supplements do not undergo the same strict testing as medications do.

13. Anabolic Steroids
Anabolic steroids are artificial forms of the hormone testosterone, a hormone that is involved in muscle development.
Steroids can
alter appearance
damage organs
increase the risk of cancer
cause depression
The use of unprescribed steroids is also illegal.

15. Evaluating Sports-Nutrition Bars
Hundreds of different sports-nutrition bars are
advertised for athletes. They all make numerous
claims about their benefits. How can you know
if a particular bar is any better for you than other
snacks? Use this checklist to evaluate the bar’s
nutrition facts before you make a purchase.

16. Does the bar contain more than 1 gram of saturated fat?
Does the bar contain more than 5 grams of sugar?
Does the bar contain more than 200 calories—more than a typical, healthy snack?
Does the bar cost more than other healthy snacks, such as fruits or unsalted nuts?
Does the bar contain caffeine, or products with caffeine?
“Yes” answers may reveal that you should think carefully about your purchase. Instead, consider snacking on fruits, nuts, or a whole-grain bagel.

17. Preventing Sports-Related Injuries
Pushing your body too hard can lead to injury.
An important part of achieving lifelong fitness is avoiding overtraining and preventing injuries.

18. Overtraining
If you exercise too intensely for too long without allowing enough time for rest, you may be overtraining.
Signs of overtraining include
fatigue during exercise
nausea or vomiting
loss of appetite
irritability

19. Sports-Related Injuries
Using the same joints repetitively during your workouts can lead to overuse injuries.
Two common sports-related injuries are sprains, the tearing of ligaments, and strains, the tearing of tendons.
Allowing injuries to heal properly is extremely important for lifelong fitness.

20. Vocabulary dehydration
A serious reduction in the body’s water content.
dietary supplement
Any product that contains one or more vitamins, minerals, herbs, or other dietary substances lacking in the diet.
overtraining
Exercising too intensely or for too long without allowing enough time for rest.

21. QuickTake Quiz
Click to start quiz.

22. For: Chapter 13 self test
Click above to go online.

23. End of Section 13.3 Click on this slide to end this presentation.