Upload
misskuebler
View
418
Download
0
Embed Size (px)
Citation preview
Objectives STATE the benefits of being fit DESCRIBE the five health-related
components of physical fitness DESCRIBE six ways to avoid sport
injuries DESCRIBE the RICE method of
treating minor sports injuries
What is physical fitness? The ability of the body to perform
daily physical activities without getting out of breath, sore, or overly tired
What are the benefits of being physically active? Prevents chronic disease: a disease that
develops gradually and continues over a long period of time
Physical: helps prevent the high blood cholesterol levels and coronary plaque buildup that can lead to a heart attack
Mental: Reduce anxiety Reduce depression Increase self-confidence Improve self-image
What are the 5 components of health-related fitness?
Muscular strength Strength in your muscles
Muscular endurance The ability of your muscles to sustain the
exercise for a long amount of time Cardio respiratory endurance
The ability of your heart, blood vessels, lungs and blood to deliver oxygen and nutrients to all of your body’s cells while you are physically active
Flexibility Ability of the joints to move through
their full range of motion Prevents injury
Body composition Having good muscle mass in balance
with body fat
What are skills developed by fitness?
Condition Stronger heart and muscles
Balance Agility
Ability to move quickly Power
Able to lift Speed
Move fast Reaction time
Ability to catch quickly
How do you calculate your heart rate?1. Using the tips of your index and middle
fingers, locate your carotid artery. Your carotid artery is located just below your jaw in the groove where your head and neck meet. Search around until you can feel a steady beat under the skin.
2. Use a clock or stopwatch to count your pulse for 10 seconds. Multiply the number of beats in 10 seconds by six to get your heart rate.
Health Standards for Teens Fitness gram
Tests your fitness Sit-ups Push-ups Mile-run Sit and Reach/shoulder stretch Trunk lift Height and weight
Cardiorespiratory Endurance(One-mile run)Age(yrs) Boys Girls14 7 – 9 min 8:30 - 11
min15 7- 9 min 8 - 10:30
min16-17 7 – 8:30 8 – 10 min
Muscular Strength(Push-ups)Age (yrs) Boys Girls14 14 – 30 7 - 1515 16 - 35 7 - 1516- 17 18 – 35 7 - 15
Exercising the Safe Way (Chp. 6 Section 3) Avoiding sports injuries
Get conditioned Warm up and cool down Stretch Avoid dehydration Avoid overtraining Avoid overuse injuries Choose the correct equipment and
clothing
How do you treat minor sports injuries? REST
Protect it from further injury ICE
apply ice bags or cold packs on injured area (15 minutes- not directly on it)
COMPRESSION Applies pressure (reduces swelling)
ELEVATION Raising injured area above heart level when
possible
Common injuries and treatmentsTable 2 - pg. 143 Sunburn – group 1 & 8 Tendon and muscle strain– group 2 Ligament sprain Fracture– group 3 Heat exhaustion– group 4 Concussion– group 5 Tendonitis itis= inflammation of– group 6 Stress fracture Shin splint--- group 7 PREVENT OR TREAT!!!!
Fracture A small crack in the bone Treatment
Cast Hydrate Drink calcium
Prevention Caution while playing Eat right
Tendonitis inflammation of the tendon
Prevention Stretch before exercise
Treatment Surgery Do not use it Physical therapy
Sunburn overexposed skin to UV rays (sun)
Treatment Drink fluids Milk bath/oatmeal bath Light moisturizer See the Dr. Stay inside Aloe vera
Prevention Sunblock Darker skin
Tendon and muscle strain Warm-up prior to game Stretch Price protocol: PRICE (protection) Rehabilitation- gradual stretching
Shin splint- Cause
Too much pressure on lower leg and muscle
Treatment Run on softer surfaces Rest and recover Proper running shoes
Tendonitis Treatment
Ultrasound therapy Physical therapy Surgery Medication
Prevention Keep motions of limbs in line Allow full range of motion Stay within comfortable range of motion
Concussion Hit head hard Wear helmet Don’t play rough sports Look at their pupils Do not let the person sleep
Heat exhaustion Exposed to high temperatures for
several days and have been dehydrated Get out of heat Get into cool/shady place Drink fluids Cool shower Ice towels Call Dr. in 30 minutes
Classwork/Homework Do pg. 132 #1-8 Do pg. 145 # 1 & 2, 4, 5, 6
Pg. 132: #7. Health related components of fitness are important for improving and maintaining health whereas the skill-related components are important for good athletic performance.