Exercising The Safe Way

1. Exercising The Safe Way Describe 6 ways to avoid injury. Identify 4 signs of overtraining. Describe the RICE method of treating injury. Sate some dangers of using performance enhancing drugs.

2. Avoiding Injury • Get Conditioned: This is an exercise program that promotes cardiorespiratory and muscular endurance. This is developed through the progressive overload principle. Which states that the physical demand placed on the body will cause the body to develop in response to the overload. • Warm up and Cool Down: Warming up increases blood flow to the muscles, stretches your muscles and ligaments, and increases your heart rate. An all over sweat is a good sign that you have warmed up long enough. After a work out spend 5 to 10 minutes moving the muscles used at a much slower pace. This may prevent next day stiffness.

3. Avoiding Injury 4. Stretch: This, if done properly, will help avoid tight muscles and injuries. Do so slowly and never bounce. 5. Avoid Dehydration: this is a state in which the body has lost more water than it has taken in. Stop your work out if you feel lightheaded, weak, and have muscle spasms. If you have a headache, rapid, or weak pulse stop immediately.

4. Avoid Injury 6. Avoid Overtraining: This is caused by exceeding the recommendations of the FITT formula. Training to much, too intensely, and too quickly for your abilities. Signs include: Feelings of chronic fatigue Getting injured easily Feelings of irritability and depression Dehydration Loss of interest in working out Loss of appetite and loss of weight Increased resting heart rate

5. Choose The Correct Clothing and Equipment • Wear comfortable clothes: free movement of the body…moisture should be drawn away from the skin. • Dress for the Weather: in the cold many thin layers work best…wear brimmed hats, sunscreen, and sunglasses when it is warm. • Always use safety equipment: get training on all equipment before using it. • Choose shoes made for your activity: good shoes prevent injury… • Make sure to be seen: wear bright, reflective clothing at night or in high traffic areas. • Obey laws, regulations, and warning signs: ignoring this could cause injury or death.

6. Treating Minor injury Apply the RICE method of treatment. • rest: Protect the injury area from further injury. • Ice: Apply ice or cold packs to area leave on for 15 to 20 minutes. • Compression; Wrap a cloth bandage around the affected area, this prevents swelling. • Elevation: raising the injured area above the heart will help reduce swelling.

7. Dangers of Performance Enhancing Drugs Dietary Supplement: any product taken by mouth that claim improved athletic performance. Caffeine raises blood pressure and heart rate if used in excess; affects sleep, mood, and behavior; can lead to dehydration by increasing urination. Amphetamines raise blood pressure, increase aggressiveness, increase risk of injury, and circulatory collapse (shock) Ephedrine may lead to abnormal heartbeat, dizziness, psychiatric episodes, and seizures Adrenal androgens can cause behavioral, sexual, and reproductive problems; causes liver damage, muscle disorders, and increased risk of heart disease; can stunt growth in teens. Gamma butyrolactonecan cause vomiting, an increase in aggression, tremors, slow heartbeat, seizures, breathing difficulties, and coma Anabolic steroids increase aggressive behavior, cholesterol levels, and risk of kidney tumors; can cause severe acne, testicular shrinkage, liver cysts, and fatal damage to heart muscle; can stunt growth in teens