KEEPING THE BODY HEALTHY DURING EXERCISE

 The addition of body fluids, especially water  Body fluids lost during exercise primarily because of perspiration and heavy breathing  Is thirst a good indicator of fluid loss?  Exercise can blunt the thirst mechanism  Thirst is telling the body it is already depleted  In preparation for exercise, drink several cups of water 2 hours and 15 minutes before activity HYDRATION

 Tobacco  Alcohol  Steroids  Other drugs AVOID HARMFUL SUBSTANCES

 SLEEP!!  Sleeping helps the body re-energize  Too little sleep disrupts your nervous system  Slowed reaction time  Lack of concentration  Depression  Teens need 8-10 hours of sleep per night on average REST

 Effort and Ability  Genetics tells what you have natural ability to do  Can do anything if you set your mind to, put effort into  Mind-Body Connection  Must have a positive attitude  Often times if you see yourself doing something, you will be able to do it MIND

 Imitate testosterone  Illegal unless given with a prescription (felony)  Dangerous to buy “street roids”; they could be mixed with other drugs  Negative consequences :  Increased risk of cancer  Increased risk of heart disease  Skin problems (i.e. acne and hair loss)  Unusual weight gain or loss  Sexual underdevelopment and dysfunction  Violent, suicidal, or depressive tendencies STEROIDS

INJURIES

 Most common injuries that occur from exercise are to the muscular and skeletal systems.  Usually result from too much stress on a joint or muscle INJURIES

 Muscle Cramp  Spam or sudden tightening of the muscle  Usually resulted from irritation in muscle from tired, overwork, dehydration  Strain  Condition in which muscles have been overworked  Can occur from participating in strenuous activity you are not used to  Sprain  Injury to tissues surrounding joint  Ligaments may be stretched or torn  Accompanied by sever pain, swelling, difficulty moving MINOR EXERCISE RELATED INJURIES

 RICE  Rest  Avoid using affected area for 1-2 day  Ice  20 min on, 20 min off  Compression  LIGHT pressure can help reduce swelling  Elevation  Raise affected limb above heart level can reduce pain and swelling TREATMENT

 Fractures  Any type of break in a bone  Usually require immobilization  Dislocation  Bone slips from its normal position at a joint  Bone put back in place, immobilization so tissue can heal  Tendinitis  Tendons stretched or torn from overuse  Rest, medication, physical therapy to heal  Blows to head  Can cause swelling of brain; unconsciousness and even death  Concussions: temporary disturbance of the brain’s ability to function MAJOR INJURIES

 Most are related to overexertion, overworking the body, or dehydration  Heat cramps: muscle spasms that result from loss of large amounts of salt and water through perspiration  Heat exhaustion: overheating of the body resulting in cold, clammy skin and symptoms of shock  Happens in hot, humid atmospheres  If you continue exercising with these conditions, can result in heat stroke HOT WEATHER RISKS

 Frostbite: condition that results when body tissue becomes frozen  Typically affects head, face, feet, and fingers  Hypothermia: condition in which body temperature becomes dangerously low  Brain can’t function, body systems shut down COLD WEATHER RISKS