Physical Activity Section 3 and Safety

[Pages:6]Physical Activity and Safety

Quick Quiz Complete each of these statements with always, sometimes, or never.

1 I ? wear proper safety equipment when I am physically active.

2 I ? follow the rules and regulations of the site where I participate in physical activity.

3 I ? make sure I am properly hydrated during physical activity.

4 I ? allow my body adequate time to recover from physical activity.

5 I ? see a doctor if I experience an injury while exercising. Why do you think that teens might not always

practice these healthful behaviors?

Section 3

Objectives

List five safety considerations related to physical activity.

Evaluate the risks of using substances to enhance performance.

Identify ways to avoid overtraining and prevent sports-related injuries.

Vocabulary

? dehydration ? dietary supplement ? overtraining

Exercising Safely

Anyone who exercises faces the risk of injury. But there are many things you can do to stay healthy and safe while exercising. Most injuries can be avoided if you get proper medical care, wear safety equipment, and pay attention to your surroundings and the weather. Proper water and food intake is also important.

Medical Care A safe fitness plan starts with a visit to your doctor. Even if you think you are perfectly healthy, it makes good sense to get a checkup before beginning an exercise program. If you have any conditions that limit your activity level, your doctor can offer advice about your fitness plan. You should also see your doctor whenever you experience any injuries or pain that doesn't go away.

Safety Equipment You do not necessarily need expensive equipment to exercise safely. The key is to choose the right equipment for your particular activity.

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L1 Special Needs

Ask students to bring pictures to class that show people exercising or playing sports or active games. Have students point out people who are practicing safe behaviors and those practicing unsafe behaviors. (They might point out someone bicycling with a helmet or someone not wearing

kneepads while they inline skate.) For each example, ask students to explain which guideline is being followed or broken. For pictures of people breaking the guidelines, ask students to explain what the person should be doing in order to exercise safely.

Section 3

Physical Activity and Safety

Objectives Before class begins, write the objectives on the board. Have students copy the objectives into their notebooks at the start of class.

1. Focus

Warm-Up Quick Quiz

Use the

clickers

to survey student responses.

For any questions with many sometimes or never responses, ask students to describe what might happen to a teen who did not practice the behavior. Call on a few students to share their responses to the writing assignment. Stress that excuses for not practicing the behaviors are not as important as the reasons for practicing them, which are to prevent serious injury or death.

Teaching Transparency W44

2. Teach

L3 EL Reading/Note Taking 13-3

L2 Adapted Reading/Note Taking 13-3

Exercising Safely

L2 Teacher Demo Demonstrate protective gear for a variety of sports. Ask a few students who participate in different sports to bring their protective gear to school and put it on correctly. Discuss the types of injuries that are common in each sport, and explain how the gear protects players from the injuries.

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Chapter 13, Section 3

L1 Building Media Literacy

Ask students to bring in magazine ads for athletic shoes. Display the ads in the classroom, and give students a chance to study them. Then, ask students to identify the messages that the ads convey. If students have trouble identifying the messages, use one of the ads as an example and point out aspects of the ad that indicate the message. For example, an ad that shows a runner crossing a finish line ahead of other runners might convey the message that the shoes she is wearing help her run faster. Discuss how the messages in the ads might influence buying decisions.

L3 Journal Writing

Ask students to identify their three favorite sports or other physical activities. For each one, have them write two lists: a list of potential risks of participating in that sport or activity and a list of corresponding ways of minimizing or preventing the risks.

L3 Online Activity

Use the Web Code to



access an online activity about exercise

safety. Have students complete the Web

activity.

Shopping for AAtthhlleettiicc Shoes

Fit

Size

Shoe Type

Price

Style

Shop late in the day when your feet are a bit swollen. Wear the same socks you wear for exercise.

Be sure your toes do not slide forward or feel pinched. Your heels should not rise as you walk.

Consider buying sport-specific shoes if you perform the same activity more than 3 times a week.

Unless you have a specific medical problem, moderately priced shoes will do the trick.

Just because your friends like a certain type of shoe doesn't mean it is the right one for you.

FIGURE 9 Choosing the right athletic shoes will not make you a state champion, but they can protect you from discomfort and injury.

For: More on exercise safety Visit: Web Code: ctd-4133

Clothing Clothing should be comfortable and allow unrestricted movement. Avoid any clothing that could cause you to trip or get caught on equipment. For example, do not wear loose-fitting pants when bicycling. Wear light-colored, reflective clothing if you must exercise at night.

Footwear To protect your feet from injury, footwear must fit properly, be in good condition, and provide support and protection. Be sure to buy footwear that fits your particular needs. For example, do not buy running shoes if your main activities are walking and bicycling. Figure 9 gives some tips for purchasing footwear.

Protective Gear Shoulder pads, helmets, mouthguards, and other protective gear are designed to prevent injuries during contact sports. Hard-shell helmets worn by football, hockey, and baseball players protect the head from a direct blow. A helmet also should be worn any time you use wheeled sports equipment such as a bicycle, a skateboard, or inline skates. Kneepads, elbow pads, and wrist guards are also important to prevent injuries while skateboarding or skating.

Your Surroundings In planning your exercise program take into account where you live and where it is safe for you to exercise. For example, if walking to school would involve traveling along busy roads with no sidewalks, this is not a safe plan. Other safety issues to consider include whether an area is well-lit and whether there are other people around. If you listen to music while exercising, keep the earphone volumes low enough so that you can hear what is happening around you.

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Hyponatremia

Marathon runners and other people who exercise for long periods are at risk of developing hyponatremia, a condition in which the blood contains too much water. In their efforts to avoid dehydration, they take in too much fluid, which causes the salt

concentration in their blood to fall and their cells to swell with water. In the brain, the swelling cells push against the skull, which may lead to headache and confusion. Because these symptoms are similar to those of dehydration, athletes with hyponatremia may continue drinking, causing more dam-

age. Hyponatremia can eventually lead to seizures, coma, and even death. Experts recommend that marathon runners and other endurance athletes drink a maximum of eight ounces of fluid every 20 minutes, regardless of whether they are drinking water or sports drinks.

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Weather Considerations Make sure your clothing is appropriate for the weather. Regardless of the air temperature, you should feel slightly cool at the beginning of your workout. When you exercise outdoors on warm, sunny days, wear light-colored clothing to reflect the sun's rays, and dress lightly to prevent overheating. Always wear sunscreen to protect your skin.

In cold weather, wear gloves or mittens and a hat to prevent heat loss. If you wear layers of clothing, you can regulate your temperature by taking off layers as you warm up. See the First Aid Appendix, pages 730?731, for ways to recognize and treat emergencies caused by extreme weather conditions.

Proper Water and Food Intake Proper hydration, or fluid intake, is important while exercising. You should drink about 16 ounces of water one to two hours before you exercise. Replacing the water you lose in sweat will prevent dehydration, or excessive water loss. Dehydration can lead to a dangerous rise in body temperature, muscle cramps, and unnecessary strain on your heart.

You have probably seen many sports drinks and foods advertised for athletes. How do you know if these products are necessary? Sports drinks replace sodium and other important substances you lose in sweat. But they also contain calories and sugar, whereas water does not. Unless you exercise for more than an hour, you only need to drink water.

Products such as sports-nutrition bars and gels also may have the most benefits for athletes who exercise for long periods of time. Your body needs nutrients for energy, maintenance, and repair, but nutritionists agree that fruits, vegetables, and whole-grain products provide the best nutrients. Chapter 9 offers examples of good foods for physical activity.

Connect to What steps do you take to ensure YOUR LIFE your safety during physical activity?

During exercise, drink water every 15 to 20 minutes.

FIGURE 10 Plan ahead to make sure you have enough water to drink while you exercise.

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L3 Cooperative Learning

Recent studies have found that teens are less likely to exercise when they do not live near a park or similar outdoor space. Challenge groups of students to brainstorm ways teens could exercise at home and present their ideas to the class. (Possible ideas might include running in place, using food cans as free weights, or working out with a library exercise video.)

L2 Class Discussion

Make sure students understand the pros and cons of sport drinks so they can be better consumers. Ask: What do sports drink advertisements imply about the products? (They will help you get in shape; they will make you a better athlete; you need to drink them whenever you exercise.). What have you learned in this chapter that will make you think about sports drinks differently? (You need to work at being in shape, a sports drink will not help you; they have calories and contain sugar.) When are sports drinks useful? (When you will be exercising for a long period of time.)

Connect to Sample answer: I wear proYOUR LIFE tective gear, avoid exercising alone after dark, and dress for the weather.

L2 Less Proficient Readers

Guide students in making a concept map of the information on exercising safely. This will help them remember that exercising safely includes guidelines in five different areas: getting proper medical care, wearing safety equipment, paying attention to surroundings, being prepared for the

weather, and taking in the proper water and food. Under each of these five secondary concepts, students should list one or more specific details or examples. Suggest that they save their concept maps for section and chapter reviews.

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Chapter 13, Section 3

Avoiding Harmful Substances

L3 Addressing Misconceptions

Protein Requirements Many athletes think that muscle building requires protein supplements. Show students that the extra protein needs of athletes can be met with food alone. Remind them that excess protein will not give them larger muscles; it will be stored as fat. State that athletes need a maximum of 1.8 grams of protein per kilogram of body weight. Ask: How much protein does a 60-kilogram (132-pound) athlete need? (108 g) Have students use nutrition charts on food labels to plan meals for a day that would provide this much protein.

L1 Building Media Literacy

Bring in examples of articles from the Internet or print media that discuss a supplement, such as creatine, or a hormone, such as HGH. Choose an article from a reliable source and one that is not reliable. Read and summarize the articles as a class. Then evaluate the articles based on the following questions. Where did the information appear? What is the source? Are there references? Is the information current? Does the article use persuasive language? In a paragraph, have students explain which article they think is trustworthy. Ask volunteers to read their paragraphs to the class.

Visual Learning: Figure 11

Caption Answer Steroids could cause mood swings and depression.

FIGURE 11 Anabolic steroids have serious effects on many body systems. Short-term goals are not worth the long-term risks. Classifying What effect could steroids have on mental health?

Avoiding Harmful Substances

When developing a fitness plan, it can be easy to get caught up in the here and now. Although your immediate goals are important, you also need to think about the future. To achieve and maintain lifelong fitness, you need to avoid substances that can harm you.

Dietary Supplements 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. Many supplement products promise shortcuts to greater fitness, such as increased muscle strength or extra energy. Keep in mind that supplements do not undergo the same strict testing as medications do. Therefore, some harmful side effects might not be discovered until after the supplement has been widely used. Also, there is no guarantee that the supplement will provide the benefits it claims.

In some situations, a doctor may recommend that you take a multivitamin or a similar supplement. But for most teens, a proper diet is the best way to provide your body with all the materials it needs to be healthy and physically active.

Anabolic Steroids Anabolic steroids are artificial forms of the hormone testosterone, a hormone that is involved in muscle development. Doctors may prescribe anabolic steroids for patients with muscular disor-

ders. Some people take steroids without a prescription, which is illegal. They want to improve their athletic performance or change their appearance. This illegal use of steroids presents serious health risks. Steroids can damage organs, increase the risk of cancer, and cause depression. Some athletes inject artificial growth hormone (HGH) to increase muscle mass. But HGH also has health risks, such as organ damage.

When people illegally use steroids or HGH they risk more than their health. They risk being banned from sports and other punishments.

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Effects of Steroids on the Body

In Males and Females ? Cardiovascular disease ? Liver and kidney cancer ? Stunted growth ? Mood swings ? Liver problems ? Hair loss ? Acne

In Males Only ? Enlarged

breasts ? Infertility

In Females Only ? Facial hair

growth ? Deepening

of voice

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Preventing Steroid Abuse

Studies show that simply teaching students about the dangers of anabolic steroid use is not very effective in preventing steroid use. A new anti-steroid program for high school athletes, called ATLAS, is proving to be much more effective. In the ATLAS program, coaches, special trainers, and student

leaders work together to discourage steroid use in players. The program teaches students how steroids can negatively affect immediate sports performance. It also shows students how to refuse drugs and how to eat and weight train so they can build muscle without using drugs.

Evaluating Exercise Devices

The Internet, magazines, and TV infomercials are used to sell exercise devices to help reshape your body. The ads often show impressive before and after photographs. How can you know whether the products being sold are safe and effective? Use this checklist to evaluate the products.

Does the ad guarantee you will see major changes in a week or a month?

Does the ad say that you can use the device to get fit in just a few minutes a day?

Does the ad say that the device can "spot reduce" specific parts on the body?

Does the ad promise a total body workout?

"Yes" answers may reveal that you should think carefully about your purchase. Instead, choose exercises that require little or no equipment.

Activity Find an ad for an exercise device. Use the

checklist to evaluate the product. Would you buy the product? Would you recommend it to a friend? Why or why not?

Preventing Sports-Related Injuries

Practice is important in order to improve at any sport or activity. However, sometimes teens feel pressure to be too competitive. Pushing your body too hard can lead to injury. An important part of achieving lifelong fitness is avoiding overtraining and preventing injuries.

Overtraining If you exercise too intensely or for too long without allowing enough time for rest, you may be overtraining. The first sign of overtraining is fatigue during exercise or a few hours after a workout. Fatigue is a signal that you are overworking your body. Other signs of overtraining include nausea or vomiting during or after a workout, loss of appetite, and irritability. If you experience any of these symptoms, reduce the intensity and length of your workout. If the symptoms do not subside, seek medical care.

You can avoid overtraining by sticking to a consistent exercise schedule that includes days of rest. In addition, always exercise within your comfort level. Pushing yourself to achieve fitness goals too quickly can lead to injuries.

Connect to Have you ever experienced signs of overtraining? YOUR LIFE What were the signs?

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L4 Gifted and Talented

Have a student or group of students choose a common sports injury to research in depth. Some examples of injuries that students may be familiar with are Achilles tendon injuries, torn knee ligaments, and hamstring injuries. Have students prepare a

presentation for the class that includes a detailed description of the injury. The presentation should also answer these questions. Who is most susceptible to this type of injury? What are typical treatments for this injury? How can it be prevented?

MEDIA Wise

Evaluating Exercise Devices

Help students find infomercials or other ads for products like the "Hawaiian" chair shown in the illustration. (The seat rotates "like a hula dancer.") Ask why infomercials are often used to sell exercise devices.

Activity

Students should be wary of buying a prod-

uct that receives two or more

"Yes" responses to the questions

on the checklist.

Preventing Sports-Related Injuries

L4 Building Media Literacy

Ask students to name criteria that would be suitable for judging the reliability of magazine articles on training. (Sample answers: written by a sports physician, based on scientific research, recently published) Have the class discuss the criteria and then vote on which criteria they think are most important. Ask a few volunteers to find and share articles that meet these criteria.

L3 Building Health Skills

Making Decisions Present the following scenario to your class: For many years, you have wanted to play varsity soccer. You finally made the team. However, you find that your coach pushes you so hard during practice that you are developing signs of overtraining. You have noticed similar signs in some of your teammates. After all of your hard work, you do not want to quit the team. Have students write a paragraph describing how they would handle this situation.

Connect to Sample answer: I have experiYOUR LIFE enced fatigue, nausea, and loss of appetite.

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Chapter 13, Section 3

3. Assess

Evaluate These assignments can help you assess students' mastery of the section content. Section 3 Review Answers appear below. Teaching Resources ? Practice 13-3 ? Section 13-3 Quiz

L2 Reteach Have students make an illustrated "do" and "don't" poster that describes ways to stay safe while being physically active. Have students illustrate at least one point from each blue heading in Section 3.

L4 Enrich Teaching Resources ? Enrich 13-3

Health at School

Improving School Fitness Help students choose practical ideas. In their papers, students might try to convince administrators of such potential benefits of exercise as improved school attendance and better grades. If possible, arrange to have students present their papers at a meeting of school administrators.

Stress Fracture

FIGURE 12 The small break in this leg bone is a stress fracture. Exercise places stress on bones. If the bones do not have time to heal before repeated, intense exercise, a stress fracture could develop.

Sports-Related Injuries Using the same joints repetitively during your workouts can lead to overuse injuries. Tendonitis, a painful swelling of a tendon, is an injury that can result from overuse. Overuse of a bone can lead to a stress fracture, like the one shown in Figure 12. Participating in a variety of activities and allowing your body to recover between workouts can help prevent overuse injuries.

In Chapter 11, you learned about two common sports-related injuries--sprains, the tearing of ligaments, and strains, the tearing of tendons. Treatment for sprains and strains usually involves controlling the swelling with rest, ice, compression, and elevation. These treatment steps are often referred to by the initials R.I.C.E. See the First Aid Appendix for more information on R.I.C.E.

Allowing injuries to heal properly is extremely important for lifelong fitness. Reinjuring bones, tendons, ligaments, or muscles before they heal can lead to ongoing problems and limit your ability to stay active. If you have an injury, work with a doctor to find ways to exercise while allowing the injured area to heal.

Section 3 Review

Key Ideas and Vocabulary

1. What are five safety considerations to keep in mind when planning a fitness program?

2. What is dehydration? What physical problems can dehydration cause?

3. Describe the health risks associated with dietary supplements and anabolic steroids.

4. Why is the prevention of injuries important to lifelong fitness?

Critical Thinking

5. Comparing and Contrasting How might the safety concerns of a physically active person living in a large city differ from those of a person living in a small town?

Health at School

Improving School Fitness With permission from school administrators, interview students to identify ways to encourage physical activity at school. For example, would more students exercise if the gym were open for a few hours after school? Choose one practical idea. In a paper, present your idea to school administrators.

6. Making Judgments Do you think that exercising with a partner would increase or decrease your risk of overtraining? Explain your reasoning.

7. Evaluating Felicia has never exercised regularly, but has decided to start a fitness program. She has committed to running for one hour every day regardless of the weather or the time of day. Critique her fitness plan from a safety perspective.

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Section 3 Review

1. medical care, safety equipment, your surroundings, the weather, and proper water and food intake

2. Dehydration is excessive water loss. It can cause dangerously high body temperature, muscle cramps, and strain on the heart.

3. Dietary supplements may have

unknown, harmful side effects. Anabolic steroids can damage organs, increase the risk of cancer, and cause depression.

4. because ongoing injuries can limit the ability to stay active

5. Sample answer: City: crime, traffic, pollution. Town: few organized activities, poor street lighting

6. Sample answer: It would increase my risk by motivating me to exercise harder than I would if I exercised alone.

7. Sample answer: She is too ambitious. She might get hurt by overtraining or by exercising in bad weather or at night.

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