Fitness for Life Chapter 2 Safe and Smart Physical Activity Getting Ready to Exercise! http://www.cdc.gov/physicalactivity/everyone/ videos/index.html

Ways to Prepare Yourself for Physical Activity Medical Readiness Environmental Conditions Hot, Humid Weather- overheating (Heat Exhaustion, Heatstroke) B. Cold, Windy and Wet Weather- lower body temperature (hypothermia) Pollution and Altitude- affect breathing abilities

Dressing Properly for Activity Wear comfortable clothing Wash exercise clothing Dress in layers for outdoors Wear proper socks Wear proper shoes

Parts of Physical Activity Warm-up- a series of activities that prepares your body for more vigorous physical activity, enhances performance, and helps prevent injury. A- Heart needs to be warmed up (2 minutes jog) B- Increased blood supply to muscles C- Slowly stretch muscles to loosen and relax Cool-down- series of activities to help the body recover after a workout, usually consisting of a heart cool-down and a muscle cool-down and stretch. A- heart needs to be cooled down (activity at slower pace) B- slowly return blood supply to heart and brain C- Increase intensity of muscle stretch

2.2 Physical Activity and Injury Common Injuries to the Body Some injuries aren’t serious but can be very painful More serious injuries occur at the joints and bones Parts of the body commonly injured: 1- Skin, Feet, Ankles 2- Knees and leg muscles Overuse Injury- occur when you repeat a movement so much that wear and tear occur to your body. *blisters, shinsplints, side stitch- pain in abdomen when exercising

Preventing Injuries *Body is made up of 206 bones that connect at joints. *Joints- where two bones meet *Joints are connected by ligaments and tendons *Ligaments- connect bone to bone *Tendons- connect muscle to bone *Cartilage cushions where to bones meet *Three Basic Principals 1- Do not force movements of joints in ways they are not designed to move. 2- Do not over stress bones, tendons, ligaments and muscles 3- Balance the muscle development around the joint *Always warm-up and cool-down properly to reduce injury

Risky Exercises to Avoid Hyperflexion Exercises- overstretching your ligaments by bending too far ** Ex- duckwalks, hands behind the head sit-ups Back Hyperextension Exercises- over extending your joints (opposite of flexion) ** Ex- back bends, straight leg sit-ups, incorrect weight lifting

R.I.C.E. Treatment * for muscle strains, sprains, and bruises or any other minor injuries R is for Rest - immobilize the injury for 2 to 3 days I is for Ice - cover injury with ice within 20 minutes of injury to limit bruising C is for Compression - wrap injury to limit swelling E is for Elevation - raise injury above the heart to reduce swelling

Young Athletes Fight Sports Injuries http://www.cbsnews.com/video/watch/?id=6 584597n&tag=cbsnewsSectionsArea;cbsn ewsSectionsArea.5