Keeping the body healthy during exercise
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Keeping the body healthy during exercise. Hydration. The addition of body fluids, especially water Body fluids lost during exercise primarily because of perspiration and heavy breathing Is thirst a good indicator of fluid loss? Exercise can blunt the thirst mechanism

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Keeping the body healthy during exercise

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Keeping the body healthy during exercise

Keeping the body healthy during exercise


Hydration

Hydration

  • The addition of body fluids, especially water

  • Body fluids lost during exercise primarily because of perspiration and heavy breathing

  • Is thirst a good indicator of fluid loss?

  • Exercise can blunt the thirst mechanism

  • Thirst is telling the body it is already depleted

  • In preparation for exercise, drink several cups of water 2 hours and 15 minutes before activity


Avoid harmful substances

Avoidharmfulsubstances

  • Tobacco

  • Alcohol

  • Steroids

  • Other drugs


Keeping the body healthy during exercise

Rest

  • SLEEP!!

  • Sleeping helps the body re-energize

  • Too little sleep disrupts your nervous system

    • Slowed reaction time

    • Lack of concentration

    • Depression

  • Teens need 8-10 hours of sleep per night on average


Keeping the body healthy during exercise

MIND

  • 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


Steroids

Steroids

  • Imitate testosterone

  • Illegal unless given with a prescription (felony)

  • Dangerous to buy “street roids”; they could be mixed with other drugs

  • Negative 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


Injuries

injuries


Injuries1

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


Minor exercise related injuries

Minor exercise related injuries

  • Muscle Cramp

    • Spam or sudden tightening of the muscle

    • Usually resulted from irritation in muscle from tired, overwork, dehydration

  • Strain

    • Condition in which muscles have been overworked

    • Can occur from participating in strenuous activity you are not used to

  • Sprain

    • Injury to tissues surrounding joint

    • Ligaments may be stretched or torn

    • Accompanied by sever pain, swelling, difficulty moving


Treatment

Treatment

  • 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


Major injuries

Major Injuries

  • 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


Hot weather risks

Hot Weather risks

  • 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


Cold weather risks

Cold 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


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