Chapter 2Chapter 2Safe and Smart Physical Safe and Smart Physical

ActivityActivity1.1.Explain how to prepare Explain how to prepare

yourself for physical activity.yourself for physical activity.

2.2.Explain how the Explain how the environment can affect environment can affect physical activity.physical activity.

3.3.Describe some steps for Describe some steps for dressing for physical activity dressing for physical activity in normal environments.in normal environments.

Getting ReadyGetting Ready

• Medical Readiness- Everyone should Medical Readiness- Everyone should have had a physical within the past have had a physical within the past year. If you play sports for any year. If you play sports for any school in the state of Alabama you school in the state of Alabama you must a physical annually. IF you must a physical annually. IF you have problems during this class let have problems during this class let the teacher know.the teacher know.

Environmental conditionsEnvironmental conditions

1.1. Heat Index- this is a combination of Heat Index- this is a combination of temperature and humidity.temperature and humidity.

2.2. Humidity- the amount of water vapor in the Humidity- the amount of water vapor in the air.air.

3.3. Hyperthermia- (overheating)(weather is hot Hyperthermia- (overheating)(weather is hot and humidity is high) occurs when body and humidity is high) occurs when body temperature rises too high.temperature rises too high.

4.4. Hypothermia-Excessive low body Hypothermia-Excessive low body temperature- exercising in cold, windy & wet temperature- exercising in cold, windy & wet weatherweather

Environmental conditionsEnvironmental conditions

5. Windchill Factor- combination of 5. Windchill Factor- combination of wind and temperature.wind and temperature.

6. Heat Cramps-Muscle cramps due to 6. Heat Cramps-Muscle cramps due to excessive exposure to heat and low excessive exposure to heat and low water consumption.water consumption.

Heat-Related ConditionsHeat-Related Conditions

• HeatHeat ExhaustionExhaustion-condition caused -condition caused by the excessive exposure to heat , by the excessive exposure to heat , characterized by paleness, cold characterized by paleness, cold clammy skin, profuse sweating, clammy skin, profuse sweating, weakness tiredness, nausea, weakness tiredness, nausea, dizziness, muscle cramps, and dizziness, muscle cramps, and possible vomiting or fainting. Body possible vomiting or fainting. Body temp. normaltemp. normal

Heat-Related ConditionsHeat-Related Conditions

•Heatstroke- A condition Heatstroke- A condition caused by excessive exposure caused by excessive exposure to heat, characterized by high to heat, characterized by high body temperature (possibly as body temperature (possibly as high as 106): hot, dry, flushed high as 106): hot, dry, flushed skin: rapid pulse; lack of skin: rapid pulse; lack of sweating: dizziness: or sweating: dizziness: or unconsciousness. This is a unconsciousness. This is a life threatening condition.life threatening condition.

2.2 Physical Activity and 2.2 Physical Activity and InjuryInjury

• List and describe some activity List and describe some activity related physical activities.related physical activities.

• List some guidelines for preventing List some guidelines for preventing injuries during physical activity.injuries during physical activity.

• Explain how to apply the RICE method Explain how to apply the RICE method to an injury.to an injury.

• Identify different types of risky Identify different types of risky exercises.exercises.

Common InjuriesCommon Injuries• OveruseOveruse InjuriesInjuries- repeat a movement so much - repeat a movement so much

that wear and tear occur to your body. (blister)that wear and tear occur to your body. (blister)

• SideSide stitchstitch- a pain in the lower side of the lower - a pain in the lower side of the lower abdomen. (running activities)abdomen. (running activities)

• MicrotraumaMicrotrauma- Micro-means small Trauma-- Micro-means small Trauma-means injury. Sometimes may not appear on means injury. Sometimes may not appear on X-ray. Repeated use over time causes injury to X-ray. Repeated use over time causes injury to eventually appear.eventually appear.

• HyperflexionHyperflexion-hyper-too much, flexion-means to -hyper-too much, flexion-means to bend. Avoid exercises that bend joints too far.bend. Avoid exercises that bend joints too far.

Common InjuriesCommon Injuries

• Hyperextension-Arching the lower Hyperextension-Arching the lower back more than normal is an back more than normal is an example. Hyper-too much extension-example. Hyper-too much extension-to extend. The reason why stretches to extend. The reason why stretches abdominal muscles and can cause abdominal muscles and can cause spinal discs and joints. Rolling the spinal discs and joints. Rolling the neck, avoid twisting or compressing neck, avoid twisting or compressing joints. joints.

Preventing InjuriesPreventing Injuries

• How many bones are in the body?How many bones are in the body?

• LigamentsLigaments- hold bones together at - hold bones together at the jointthe joint

• TendonsTendons- connect muscle to bones- connect muscle to bones

• Biomechanical principlesBiomechanical principles-The study -The study of forces that can be applied to help of forces that can be applied to help living organisms function efficiently.living organisms function efficiently.

Simple treatment of minor Simple treatment of minor injuriesinjuries

• For muscle strains, sprains and For muscle strains, sprains and bruises, which are common in sports bruises, which are common in sports and other activities, you can follow and other activities, you can follow the RICE formula. Each letter in the the RICE formula. Each letter in the formula represents a step taken to formula represents a step taken to treat a minor injury.treat a minor injury.

R I C ER I C E

• R-RestR-Rest

• I-IceI-Ice

• C-CompressionC-Compression

• E-ElevationE-Elevation