1.  Objectives: ◦ Set realistic fitness goals. ◦ Synthesize information and apply-critical thinking, decision-making, and problem-solving skills to develop a personal physical activity program. ◦ Identify the basic principles of a physical activity program.

2.  Training Program – is a program of formalized physical preparation for involvement in a sport or another physical activity.  Consult physical education teacher, coach, or other trusted adults to help you set training goals.

3.  Hydration – taking in fluids so that the body functions properly.  Muscle respond more quickly, less likely to cramp, and have greater endurance.  Adequate Sleep – to little sleep can disrupt the nervous system, slow reaction time, and cause lack of concentration.

4.  Anabolic Steroids – synthetic substances that are similar to the male hormone testosterone.  Harmful effects – increased risk of cancer, heart disease, inability to produce children, acne, sexual underdevelopment, violent, and suicidal tendencies

5.  Health Screening – a search or check for diseases or disorders that an individual would otherwise not have knowledge of or seek treatment for.

6.  Use the proper safety equipment for your chosen activity.  Being alert of your surrounding environment.  Playing at your skill level and knowing your physical limits.  Warming up and cooling down before and after activity.  Staying within areas that have been designated for physical activities.  Obey all rules and restrictions.  Practicing good sportsmanship.

7.  Wear a helmet when bicycling, skateboarding, or skating.  Avoid doing activities at night. If you do wear reflective tape.  Proper footwear and clothing is also important.

8.  Temperatures can be extremely high or extremely low.  Factors like wind, humidity, and air pollution can increase your risk of injury.  Also pay attention for weather warning for tornados, thunderstorms, or blizzards.

9.  Heat Cramps – muscle spasms that result from a loss of large amounts of salt and water through perspiration.  Heatstroke – a condition in which the body loses the ability to rid itself of excess heat through perspiration.  This causes Hyperthermia – a sudden increase in body temperature.  Overexertion – over working the body. This is related to hot weather problems.  Example is heat exhaustion, cold clammy skin, dizziness, headache, shortness of breathe.

10.  Frostbite - a condition that results when body tissue becomes frozen.  Early signs called frost nip, this is when skin becomes white.  Hypothermia – a condition in which the body temperature becomes dangerously low.  The brain can not function and the body systems begin to shut down.

11.  Dress in 3 layers 1. Pull moisture away from body. 2. Provide insulation. 3. To keep wind out.  70% of the body’s heat is lost through the head.  During cold weather activities start slow and be sure to warm up your muscles.  It is just as important to stay hydrated in cold weather as warm weather.

12.  Sunburn – is the burning of the outer layers of the skin.  Prolonged exposure to the sun can speed up the skins aging process and increase the risk of developing skin cancer.  The most dangerous hours for UV exposure are from 10:00 am to 4:00 pm.

13.  Cover as must as your body as possible when outside and wear broad- brimmed hats.  Use sunscreen and lip balm of at least 15 SPF.  Apply sunscreen 30 minutes before going outside and every 2 hours that you are in the sun.  Also put sunscreen on again after swimming.

14.  Muscle Cramp – is a spasm or sudden tightening of a muscle.  Strain – a condition resulting from damaging a muscle or tendon.  Sprain – is a injury to the ligament surrounding a joint.

15.  R.I.C.E.  Rest - avoid using the affected joint.  Ice – this helps to reduce swelling. Ice for 20 minutes then remove for 20 minutes.  Compression – light pressure through the use of an elastic bandage can help to reduce swelling.  Elevation – Raise the affect limb above the level of the heart to reduce pain and swelling.

16.  Fracture and Dislocations – fractures are any break in a bone. Fractures require immobilization to heal. Dislocations are when a bone is forced from it normal position in a joint.  Tendonitis – condition in which the tendons are stretched and torn from overuse.  Concussion – is a result from a blow to the head and can cause swelling of the brain, resulting in unconsciousness or even death.

17. 1.Define the term hydration. 2. What are anabolic steroids? Name 3 ways they can harm health. 3. Why is it important to get a preventive health screening before beginning a physical activity program?