1. Section 13.3 Physical Activity and Safety Friday, October 24 “B” Day Slide 1 of 22

2. Section 13.3 Physical Activity and Safety Slide 2 of 22 Objectives List five safety considerations related to physical activity. Evaluate the risks of using substances to enhance performance. Section 13.3 Physical Activity and Safety Identify ways to avoid overtraining and prevent sports-related injuries.

3. Section 13.3 Physical Activity and Safety Slide 3 of 22 Why do you think that teens might not always practice these healthful behaviors? 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. Switch to QuickTake version of the quiz.

4. Section 13.3 Physical Activity and Safety Slide 4 of 22 Most injuries can be avoided if you Exercising Safely get proper medical care wear safety equipment pay attention to your surroundings and the weather Proper water and food intake is also important.

5. Section 13.3 Physical Activity and Safety Slide 5 of 22 Even if you think you are perfectly healthy, it makes good sense to get a checkup before beginning an exercise program. Medical Care You should also see your doctor whenever you experience any injuries or pain that doesn’t go away.

6. Section 13.3 Physical Activity and Safety Slide 6 of 22 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. Safety Equipment 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.

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8. Section 13.3 Physical Activity and Safety Slide 8 of 22 In planning your exercise program take into account Your Surroundings where you live where it is safe for you to exercise whether an area is well-lit If you listen to music while exercising, keep the earphone volume low enough so that you can hear what is happening around you. whether there are other people around

9. Section 13.3 Physical Activity and Safety Slide 9 of 22 Make sure your clothing is appropriate for the weather. Weather Considerations When you exercise outdoors on warm, sunny days wear light-colored clothing dress lightly In cold weather wear sunscreen wear gloves or mittens and a hat take off layers as you warm up

10. Section 13.3 Physical Activity and Safety Slide 10 of 22 You should drink about 16 ounces of water one to two hours before you exercise. Proper Water and Food Intake 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.But nutritionists agree that fruits, vegetables, and whole-grain products provide the best nutrients.

11. Section 13.3 Physical Activity and Safety Slide 11 of 22 Although your immediate goals are important, you also need to think about the future. Avoiding Harmful Substances To achieve and maintain lifelong fitness, you need to avoid substances that can harm you.

12. Section 13.3 Physical Activity and Safety Slide 12 of 22 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. Dietary Supplements 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. Section 13.3 Physical Activity and Safety Consumer Skills: Exercising Control Slide 13 of 22

14. Section 13.3 Physical Activity and Safety Exercising Control Assignment Every year Americans spend millions on exercise equipment. Some people make good use of the equipment they purchase. However, a lot of equipment ends up collecting dust in a corner. Many consumers may impulsively buy a product after seeing an advertisement. Later, they realize it will not give them the instant results they hoped for. Slide 14 of 22

15. Section 13.3 Physical Activity and Safety Slide 15 of 22 Anabolic steroids are artificial forms of the hormone testosterone, a hormone that is involved in muscle development. Anabolic Steroids Steroids can The use of unprescribed steroids is also illegal. alter appearance damage organs increase the risk of cancer cause depression

16. Section 13.3 Physical Activity and Safety Slide 16 of 22 http://safeshare.tv/w/QbmrqtdkSB

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18. Section 13.3 Physical Activity and Safety Slide 18 of 22 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.

19. Section 13.3 Physical Activity and Safety Slide 19 of 22 “Yes” answers may reveal that you should think carefully about your purchase. Instead, consider snacking on fruits, nuts, or a whole-grain bagel. 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?

20. Section 13.3 Physical Activity and Safety Slide 20 of 22 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.

21. Section 13.3 Physical Activity and Safety Slide 21 of 22 If you exercise too intensely for too long without allowing enough time for rest, you may be overtraining. Overtraining Signs of overtraining include fatigue during exercise nausea or vomiting loss of appetite irritability

22. Section 13.3 Physical Activity and Safety Slide 22 of 22 Using the same joints repetitively during your workouts can lead to overuse injuries. Sports-Related 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.

23. Section 13.3 Physical Activity and Safety Slide 23 of 22 Vocabulary dehydrationA 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. overtrainingExercising too intensely or for too long without allowing enough time for rest.

24. Section 13.3 Physical Activity and Safety Slide 24 of 22 QuickTake Quiz Click to start quiz.

25. Section 13.3 Physical Activity and Safety Slide 25 of 22 Click above to go online. For: Chapter 13 self test

26. Section 13.3 Physical Activity and Safety Slide 26 of 22 End of Section 13.3 Click on this slide to end this presentation.