Personal Fitness Unit 1 BPE

Terms to Know Physical Activity: any movement that works the larger muscles of the body and burns calories. (Ex: day to day activities such as walking 15 minutes during a break at work) Physical Fitness: the body’s ability to carry out daily tasks and still have enough energy to respond to unexpected demands. (Ex: Planned and structured weight training or cardio program)

Personal Fitness: A changing continuum of possibilities…. Personal fitness is a broad term including: Physical- ones general physical fitness levels Mental/Emotional- ones psychological and emotional well-being. Social- ones ability to form satisfying personal relationships with others.

Risk Factors & Your Behavior Risk factors you have no control over: Age Heredity Gender Risk factors you can control: Practice healthy eating habits Avoid tobacco, alcohol, drugs Stress management Avoid sedentary behaviors- inactive lifestyle

What changes your attitude about personal fitness? Peer influence: negative/positive attitudes Family influence- how your family values and models personal fitness The media: tv, radio, movies, music, etc.

Safety and Injury Prevention Unit 1 BPE

Medical Screening Medical history (risk factors) Medical Screening: a basic assessment of a person’s overall health. What is checked at a medical screening? Medical history (risk factors) Blood pressure, cholesterol, heart rate, breathing, temperature, lung exam, head/neck exam, neurological exam, general appearance, height/weight Who should have a medical screening? Anyone with pre-existing medical conditions Anyone over the age of 40

Heat-Related Illness Fluid Balance: the body’s ability to balance the amounts of fluid taken in with the amounts lost through perspiration or urination. Electrolytes (sodium, potassium, calcium) imbalance can occur from illness, extreme perspiration, or medical conditions. Dehydration: body’s fluid loss exceeds intake. Symptoms = dizziness, dark urine, fatigue Heat cramps: involuntary muscle spasms (contractions) resulting from the loss of large amounts of fluid & electrolytes through perspiration or illness. Symptoms = sudden sharp pain, lump of muscle tissue beneath skin Heat exhaustion: an overheating of the body resulting in cold, clammy skin, & signs of shock. Symptoms = weakness, headache, rapid pulse, dizzy, heavy sweating. Heat Stroke: a life threatening condition in which the body can no longer rid itself of heat through perspiration. Symptoms = very high body temp (>104 degrees), rapid pulse, loss of consciousness.

Physical Activity and the Cold Hypothermia: a life threatening condition in which your body temp drops below 95 (F). Frostbite: tissue damage from freezing. Can become life threatening or lose limbs. Wind-chill factor: the combined influence of wind and temp on the body can increase body heat loss.

Common exercise injuries Skin injuries: cuts, scraps, contusions, and blisters Muscle injuries: cramps, strain (muscle tear), and contusions Connective tissue injuries: sprain (ligament tear), strains (tendon tear), tendonitis (inflammation of tendon), bursitis (inflammation of bursae sac) *Tendons: connect muscle to bone *Ligaments: connect bone to bone *Cartilage: tissue that surrounds the ends of the bones to prevent the bones from rubbing Shin Splints: microscopic fractures of the tibia and fibula. Caused by: overuse, improper footwear, poor technique. Stress Fractures: break in the bone caused by overuse when muscles are no longer able to absorb shock from impacts. Chronic and acute fractures. Types of fractures: http://www.merckvetmanual.com/media/pet/figures/DDD_bone_fracture_types.gi f

Treatment for Common Injuries RICE R = rest I = ice C = compression E = elevation Reduced swelling, more oxygen and nutrients delivered to tissues for faster repair! Treatment for Common Injuries