Chapter 4.1
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Transcript of Chapter 4.1
CHAPTER 4.1 Physical Activity and Skills-
Related Fitness
Choices for Physical Activity Definition: Any form of movement – whether purposeful,
as in exercise and sports or recreation, or incidental, as when carrying out domestic chores.
Lifestyle Activities Definition: Forms of physical activity that are a normal part of
your daily routine or recreation and that promote good health throughout a lifetime
Examples include Backpacking, Hiking, Dancing, and cross country skiing.
Sports Activities Usually Involve competition
and are guided by set of rules. Examples include baseball, BASKETBALL, football, hockey, and others.
The Other Three Types Individual Sports
Skills oriented activities that you can do by yourself.
They are usually lifetime activities (activities that are part of a daily routine)
Examples include golf, swimming, bicycling.
Partner Sports Activities carried out with a partner Examples include tennis or racquetball
Nature Sports Activities in which there is some
interaction with nature Examples include surfing, rock climbing,
and sailing
Choosing Physical Activities
It is best not to limit yourself to a single type of activity Alternating physical activities works different
muscles and body systems, enabling achievement of total fitness
Skills-Related Fitness Agility – The ability to control the body’s
movements and to change the body’s position quickly.
Balance – The ability to remain upright either while standing still or moving.
Coordination – The ability to use two or more body parts together well, or use the senses along with the body parts.
Speed – The ability to move a distance or complete a body of movement in a short period of time.
Reaction Time – The rate of movement once a person realizes the need to move.
Power – The ability to use force with great speed.
CHAPTER 4.2 Physical Activity and Total
Health
Sports and Nutrition Training Program – A program of
formalized preparation for participation in a sport.
Food and drink plays an important part in a training program.
Food provides necessary energy for activity while water and other liquids keep you hydrated. Hydration – The addition of body fluids
that you get through drinking liquids, especially water
During physical activity, the body loses water through sweat and intense breathing. This process is known as dehydration. It is potentially life threatening. To prepare for an activity, the athlete
should drink several cups of fluids two hours before, and then 15 minutes before, a heavy workout
Avoiding Harmful Substances and Practices & Adequate
Rest Avoiding harmful substances and practices is another part of making healthy decisions and maintaining an athletic training program.
Examples of Harmful Substances and Practicesinclude tobacco, excessive consumption of alcohol, anabolic steroids, and drugs not prescribed by a physician.
Anabolic Steroids – Chemicals similar to the male hormone testosterone. These steroids are sometimes taken illegally by athletes to
increase muscle mass and performance The negative effects of these steroids are immense,
including: Increased risk of cancer and heart disease. Sterility – The inability to have children Skin problems, such as acne and hair loss Unusual weight gain or loss Sexual underdevelopment and dysfunction Violent, suicidal, or depressive tendencies. There are also legal ramifications; illegal distribution and possession (without a prescription) are felonies.
Adequate Rest Sleep is one of the most important aspects of training.
Restful sleep helps to re-energize the body. Insufficient sleep disrupts the nervous system
Sports and the Mind Although natural ability does play a
part in an individual’s success at sports, effort is far more important.
While the athlete should be realistic about aspects of her ability, that does not mean that she is limited and cannot excel through hard work.
Mind-Body Composition is just as important; having a positive mindset makes the athlete more likely to succeed.
Sports and Competition should not make the athlete forget that an obsession with winning is unhealthful from a mental perspective and can be harmful to both his mental and social health.
LESSON 4.3
Avoiding Injuries
Minor Exercise-Related Injuries
The most common injuries are inflicted upon the muscular and skeletal systems.
Muscle Cramp – A spasm or sudden tighteningof a muscle. Usually the result of irritation within the muscle
from being overworked or from dehydration. Can often be alleviated by drinking cool water. Especially dangerous to swimmers.
Strain – A condition in which muscles have been overworked. Can occur from participating in strenuous activity
to which the athlete is unaccustomed. To avoid strains, the athlete should warm up and should not “go all out” on the
first day of exercise. Sprain – An injury to the tissues surrounding a joint.
Often occurs when ligaments are stretched and torn. Can be accompanied by severe pain, swelling, and difficulty moving.
A sprain may even take more time to heal than a broken bone and severe strains are major injuries that require immediate medical attention.
Treatment for Minor Injuries
Muscle strains and sprains can be treated through the R.I.C.E. Technique
Rest The injured athlete should avoid
using the affected muscle or joint. This might entail staying in bed for
some time. Ice
Ice helps reduce pain and swelling. Should be applied for 20 minutes, removed
for 20 minutes, and applied again for 20 minutes. Compression
Light pressure (like an Ace Bandage) can help reduce swelling If it cuts off blood flow, that is bad!
Elevation Raising the affected limb above the heart can help reduce pain and swelling.
Major Exercise-Related Injuries Definition – Injuries for which medical treatment is
required Fractures – Any type of break in the bone
They require immediate immobilization to heal properly If the bone has entirely broken in two, the two fragments
must be forcibly placed back in place (“set”) in order to heal, sometimes with clamps and screws.
Dislocation – a condition that results when a bone slips from its normal position at a joint The bone must be put back into place and immobilized
by a doctor or trained professional so that the tissue can heal.
Tendinitis – a condition in which the tendons are stretched or torn from overuse. Requires rest, medications, and physical therapy to heal
most effectively. Blows to the Head
Can cause swelling of the brain (and thus unconsciousness and even death)
Can cause concussions Definition – A temporary disturbance in the brain’s ability to
function. Symptoms include dizziness and headaches. Concussions are serious conditions that should be reported
to a physician immediately.
Weather Related Risks Hot Weather Risks
Overexertion – overworking the body. Dehydration – A lack of sufficient fluids within the body. Heat Cramps – Muscle spasms that result from loss of large
amounts of salt and water through perspiration. Heat Exhaustion – Overheating of the body resulting in cold,
clammy skin and symptoms of shock. Other symptoms include dizziness, headache, shortness of breath,
and nausea. Heatstroke – An inability of the body to rid itself of excess heat
through perspiration. This is potentially life threatening.
Cold Weather Risks Frostbite – Condition that results when body tissue becomes
frozen. To avoid frostbite, dress in warm clothes in cold weather and
cover all exposed skin. Dress in layers
Hypothermia – A condition in which the body temperature becomes dangerously low
Can result from long exposure to rainy, windy, or cold weather. The body temperature becomes dangerously low to the point
where the brain can no longer function. The victim may act disoriented and lose motor control Hypothermia is life threatening and should be treated medically
as soon as possible.
Thinking About Safety Personal Safety
Take note of the time and place where you chose to exercise bearing in mind your personal safety.
Using Proper Equipment Use protective equipment in order to
avoid injury to both the body and the head.
A good way to try out equipment before purchasing it is by borrowing from a friend.
Shoes should have cushioned heel, good arch support, and ample toe room; laced shoes are best for proper control of the feet.
Chose appropriate clothing for the activity in which you are engaging. Ex: Do not go biking in a long billowing
dress that will be caught on the spokes of the bicycle.