Physical Activity
and Safety
Section 3
Objectives
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
?
䊳
List five safety
considerations related
to physical activity.
䊳
Evaluate the risks of
using substances to
enhance performance.
䊳
Identify ways to avoid
overtraining and prevent
sports-related injuries.
Vocabulary
• dehydration
• dietary supplement
• overtraining
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
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.
I ? see a doctor if I experience an injury
while exercising.
Why do you think that teens might not always
practice these healthful behaviors?
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.
Teaching Transparency W44
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.
2. Teach
L3 EL Reading/Note Taking 13-3
L2 Adapted Reading/Note Taking 13-3
Safety Equipment You do not necessarily need expensive equipment to exercise safely. The key is to choose the right equipment for your
particular activity.
Exercising Safely
L2 Teacher Demo
Exercise and Lifelong Fitness 331
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
Physical Activity
and Safety
Use the
clickers
to survey student responses.
allow my body adequate time to recover
from physical activity.
5
Section 3
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.
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.
Exercise and Lifelong Fitness
331
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.
Shopping for AAthletic
thletic Shoes
Fit
Shop late in the day when your
feet are a bit swollen. Wear the
same socks you wear for exercise.
Size
Be sure your toes do not slide
forward or feel pinched. Your
heels should not rise as you walk.
Shoe
Type
Consider buying sport-specific
shoes if you perform the same
activity more than 3 times a week.
Price
Unless you have a specific
medical problem, moderately
priced shoes will do the trick.
Style
Just because your friends like a
certain type of shoe doesn’t
mean it is the right one for you.
Choosing the right
athletic shoes will not make you a
state champion, but they can protect
you from discomfort and injury.
FIGURE 9
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.
L3 Online Activity
PHSchool.com
Use the Web Code to
access an online activity about exercise
safety. Have students complete the Web
activity.
For: More on exercise safety
Visit: PHSchool.com
Web Code: ctd-4133
332
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.
Chapter 13
I!
FY
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
332
Chapter 13
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.
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.
L3 Cooperative Learning
During exercise,
drink water every
15 to 20 minutes.
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.)
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
YOUR LIFE
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.)
Connect to Sample answer: I wear proYOUR LIFE tective gear, avoid exercising
alone after dark, and dress for the
weather.
What steps do you take to ensure
your safety during physical activity?
FIGURE 10 Plan ahead to make sure
you have enough water to drink while
you exercise.
Exercise and Lifelong Fitness 333
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.
Exercise and Lifelong Fitness
333
Chapter 13, Section 3
Avoiding Harmful Substances
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.
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.
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?
FIGURE 11
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.
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 disorders. 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.
Effects of Steroids on the Body
In Males and Females
• Cardiovascular disease
• Liver and kidney cancer
• Stunted growth
• Mood swings
Visual Learning: Figure 11
Caption Answer Steroids could cause
mood swings and depression.
• Liver problems
• Hair loss
• Acne
334
In Males Only
• Enlarged
breasts
• Infertility
In Females Only
• Facial hair
growth
• Deepening
of voice
Chapter 13
I!
FY
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
334
Chapter 13
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.
MEDIA Wise
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?
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.
Students should be
wary of buying a product that receives two or more
“Yes” responses to the questions
on the checklist.
Activity
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.
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
YOUR LIFE
Evaluating Exercise Devices
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.
Have you ever experienced signs of overtraining?
What were the signs?
Exercise and Lifelong Fitness 335
Connect to Sample answer: I have experiYOUR LIFE enced fatigue, nausea, and
loss of appetite.
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?
Exercise and Lifelong Fitness
335
Chapter 13, Section 3
Stress
Fracture
3. Assess
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.
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.
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.
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.
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?
336
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.
Chapter 13
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
336
Chapter 13
6. Sample answer: It would increase my risk
unknown, harmful side effects. Anabolic
by motivating me to exercise harder than I
steroids can damage organs, increase the risk
would if I exercised alone.
of cancer, and cause depression.
7. Sample answer: She is too ambitious. She
might get hurt by overtraining or by
exercising in bad weather or at night.
5. Sample answer: City: crime, traffic, pollution.
Town: few organized activities, poor street
lighting
4. because ongoing injuries can limit the ability
to stay active