KEEPING THE BODY HEALTHY DURING
EXERCISE
The addition of body fluids, especially waterBody fluids lost during exercise primarily
because of perspiration and heavy breathingIs thirst a good indicator of fluid loss?Exercise can blunt the thirst mechanismThirst is telling the body it is already
depletedIn preparation for exercise, drink several cups
of water 2 hours and 15 minutes before activity
HYDRATION
TobaccoAlcoholSteroidsOther drugs
AVOID HARMFUL SUBSTANCES
SLEEP!!Sleeping helps the body re-energizeToo little sleep disrupts your nervous system
Slowed reaction time Lack of concentration Depression
Teens need 8-10 hours of sleep per night on average
REST
Effort and Ability Genetics tells what you have natural ability to do Can do anything if you set your mind to, put effort into
Mind-Body Connection Must have a positive attitude Often times if you see yourself doing something, you
will be able to do it
MIND
Imitate testosteroneIllegal unless given with a prescription
(felony)Dangerous to buy “street roids”; they could
be mixed with other drugsNegative consequences:
Increased risk of cancer Increased risk of heart disease Skin problems (i.e. acne and hair loss) Unusual weight gain or loss Sexual underdevelopment and dysfunction Violent, suicidal, or depressive tendencies
STEROIDS
INJURIES
Most common injuries that occur from exercise are to the muscular and skeletal systems.
Usually result from too much stress on a joint or muscle
INJURIES
Muscle Cramp Spam or sudden tightening of the muscle Usually resulted from irritation in muscle from tired,
overwork, dehydrationStrain
Condition in which muscles have been overworked Can occur from participating in strenuous activity you
are not used toSprain
Injury to tissues surrounding joint Ligaments may be stretched or torn Accompanied by sever pain, swelling, difficulty moving
MINOR EXERCISE RELATED INJURIES
RICE Rest
Avoid using affected area for 1-2 day Ice
20 min on, 20 min off Compression
LIGHT pressure can help reduce swelling Elevation
Raise affected limb above heart level can reduce pain and swelling
TREATMENT
Fractures Any type of break in a bone Usually require immobilization
Dislocation Bone slips from its normal position at a joint Bone put back in place, immobilization so tissue can heal
Tendinitis Tendons stretched or torn from overuse Rest, medication, physical therapy to heal
Blows to head Can cause swelling of brain; unconsciousness and even
death Concussions: temporary disturbance of the brain’s ability
to function
MAJOR INJURIES
Most are related to overexertion, overworking the body, or dehydration
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 Happens in hot, humid atmospheres
If you continue exercising with these conditions, can result in heat stroke
HOT WEATHER RISKS
Frostbite: condition that results when body tissue becomes frozen Typically affects head, face, feet, and fingers
Hypothermia: condition in which body temperature becomes dangerously low Brain can’t function, body systems shut down
COLD WEATHER RISKS