Chapter 2:Safety and Injury Prevention Lessons 1-5
PEBPE Standards • PEBPE1.c The learner will demonstrate correct form in all flexibility, cardiovascular, and strength training exercises. • PEBPE3.a The learner will participate in fitness assessment and developmentally appropriate health-related fitness activities. • PEBPE3.b The learner will accumulate the recommended minutes of moderate to vigorous physical activity outside of physical education class (60min daily). • PEBPE3.c The learner will participate regularly in all fitness activities while dressing safely/appropriately, and actively engage in all practice and exercise settings.
PeBpe Standards continued • PEBPE4.a The learner will perform each health-related fitness assessment test with the proper form. • PEBPE4.d The learner will implement a comprehensive fitness plan and adjust FITT Principles (frequency, intensity, type, time) and Principles of Conditioning (specificity, overload, progression) necessary to maintain a healthy level of fitness. • PEBPE4.f The learner will design an exercise program based upon age, gender, and current levels of fitness. • PEBPE4.g The learner will use available technologies to assess, enhance, and maintain health-related and skill-related fitness.
Chapter 2:Safety and Injury Prevention • Topics For The Unit • Personal Fitness Screening • Environmental Concerns • Safety Gear and Clothing • Preventing Fitness Injuries • Avoiding Harmful Substances • Key Vocabulary: • Medical Screening • Obesity • Chronic Disease • Asthma • Hernia • Medical History • Heat Stroke Fluid Balance • Dehydration • Heat Stroke • Heat Cramps • Substance Abuse
Essential Questions • What medical Screening tests do you think teens need before starting a physical activity or exercise program? • Why do you think these tests are important?
Lesson 1: Personal Fitness Screenings Medical Screening • A basic assessment of a person’s overall Health and personal fitness. • Includes • Physical examination • Measures individual’s physical readiness for strenuous activity • Preciously undetected medical problems.
Lesson 1: Personal Fitness Screenings • Who should have a Medical Screen. • People with poor lifestyle habits • People who are physically inactive. • People over 40 • People who are overweight or suffer from obesity. • Obesity: a medical condition in which a person's ratio of body fat to lean muscle mass is excessively high. • People with a known chronic disease. • Asthma Medical Screen Timetable AgeFrequency of Screening 6 to 15 Every 3 years 16 to 34 Every 2 years 35 to 59 Once a year 60 and up Twice a year
Lesson 1: Personal Fitness Screenings What Happens During a Medical Screening • A complete blood count, or CBC. • Your Height and Weight • An examination of your eyes, ears, nose, and Throat • Your Blood Pressure. • An examination of our lungs to make sure they are clear • An examination of your heart to make sure the heartbeat is regular and normal • For males, Hernia Test Medical History: • A record of past health problems and illness. • Heredity
Lesson2: Environmental Concerns Environmental Conditions and Physical Activity • Extreme heat and Fluid Balance • Your body produces heat during physical Activity • You Sweat to reduce you increased body temperature • Fluid Balance: • The body’s ability to balance the amounts of fluid taken in with the amounts lost through perspiration or excretion. • Dehydration: • Loss of body fluid • Heat Cramps: • Are muscle spasms resulting from the loss of large amounts of salt and water through perspiration. • Heat Exhaustion: • An overheating of the body resulting in cold, clammy skin and symptoms of shock. (Weakness, headache, rapid pulse, stomach discomfort, dizziness) • Heat stroke: • A condition in which the body can no longer rid itself of heat through perspiration. (Loss of consciousness) (MOST SERIOUS)
Lesson2: Environmental Concerns • How to Avoid Heat-Related Injury • Acclimatization: • the process of allowing your body to adapt slowly to weather conditions. • Takes 5 to 10 days for your body to get acclimated to weather conditions. • Fluid intake: • Your body can loss up to 3 liters of water per hour through perspiration. • Water intake recommendations • Before: 1.5-2.5 cups of cool water or sports drink 10 to 20 minutes before exercise. • 1 Cup = 8 Ounces • During: Depending on the work out. 1.5 to 3.5 cups of water every hour. • After: Drink 2 cups of water or sports drink for every pound lost. • Avoid carbonated drinks and beverages that contain caffeine.
Lesson2: Environmental Concerns • How to Avoid Heat-Related Injury continued… • Clothing: • Heat: • Light weight material. • Dry-Fit clothing • Loose-fitting • Light in color • Setting limits: • Heat-stress index: is a scientific measure of the combined effects of heat and humidity on the body • Check out the chart on the next slide.
Lesson2: Environmental Concerns • Physical Activity in Extreme Cold • Hypothermia: • A condition in which your body temperature drops below normal. • Long exposure in windy or rainy weather. • Body temperature becomes to low and the brain cannot function properly. • Frostbite: • Tissue damage from freezing • Wind Chill Factor: • The combined influence of wind and temperature on the body. • Refer to the Chart on the next slide.
Lesson2: Environmental Concerns • Other Outdoor Environmental Concerns • Air pollution • Lung Disease: increase risk by exercising outside and inhaling pollutants • Check Air Quality Index • Workout indoors • Altitude • Higher altitudes (5,000 feet above see level) = lower oxygen levels. • Remember: Trainability • Personal Safety • Exercise in well-lit areas. • Exercise with friends • Avoid isolated trails or paths • Unleashed Dogs • “bad dog! Stop!”
Lesson 3: Safety Gear and clothing Clothing • Climbing or hiking • Durable clothing • Stretching or Bending • Clothing that is comfortable to move in. • Outdoor Activities • Breathable fabric (dry fit) • Absorbing perspiration (cotton) • Warm or Cool depending on weather • Water-Resistant and light weight • Sport Specific
Lesson 3: Safety Gear and clothing Footwear • Sport Specific • Type of Arch • Stride Irregularities Safety Equipment • Helmet • Knee and Elbow Pads
Lesson 4: Preventing Fitness Injuries Biomechanics: • Is the study and application of principles of physics to human motion. • Correct Jogging form: • Elbows Flexed no more than 90 to 100 degrees. • Body erect; arms, shoulders, and neck relaxed. • Hands held loosely. • Heel to toe.
Lesson 4: Preventing Fitness Injuries Common fitness Injuries and Treatments • Skin Injuries • Muscle Injuries • Connective Tissue Injuries • Treatment For Connective Tissue Injuries • Rest the Injured area. • Ice the area to reduce swelling. • Compress the area by wrapping it in an elastic bandage. • Elevate, or raise, the body part.
Lesson 4: Preventing Fitness Injuries Injuries to Bone
Lesson 5: Avoiding harmful substances • Anabolic Steroids • Chemicals similar in structure to the male hormone testosterone. • Athletes sometimes use steroids in an attempt to increase weight, strength, and muscle mass. Effects of Anabolic Steroids