Section 13.3 Physical Activity and Safety Objectives List five safety considerations related to physical activity. Evaluate the risks of using substances to enhance performance. Identify ways to avoid overtraining and prevent sports-related injuries.

Quick Quiz Complete each of these statements with always, sometimes, or never. I ____ wear proper safety equipment when I am physically active. I ____ follow the rules and regulations of the site where I participate in physical activity. I ____ make sure I am properly hydrated during physical activity. I ____ allow my body adequate time to recover from physical activity. I ____ see a doctor if I experience an injury while exercising. Why do you think that teens might not always practice these healthful behaviors? Switch to QuickTake version of the quiz.

Exercising Safely Most injuries can be avoided if you get proper medical care wear safety equipment pay attention to your surroundings and the weather Proper water and food intake is also important.

Medical Care Even if you think you are perfectly healthy, it makes good sense to get a checkup before beginning an exercise program. You should also see your doctor whenever you experience any injuries or pain that doesn’t go away.

Safety Equipment Clothing Avoid any clothing that could cause you to trip or get caught on equipment. 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. Protective Gear Shoulder pads, helmets, mouthguards, and other protective gear are designed to prevent injuries during contact sports.

Your Surroundings In planning your exercise program take into account where you live where it is safe for you to exercise whether an area is well-lit whether there are other people around If you listen to music while exercising, keep the earphone volume low enough so that you can hear what is happening around you.

Weather Considerations Make sure your clothing is appropriate for the weather. When you exercise outdoors on warm, sunny days wear light-colored clothing dress lightly wear sunscreen In cold weather wear gloves or mittens and a hat take off layers as you warm up

Proper Water and Food Intake 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. Products such as sports-nutrition bars and gels also may have the most benefits for athletes who exercise for long periods of time. But nutritionists agree that fruits, vegetables, and whole-grain products provide the best nutrients.

Avoiding Harmful Substances • 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.

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. Supplements do not undergo the same strict testing as medications do.

Anabolic Steroids Anabolic steroids are artificial forms of the hormone testosterone, a hormone that is involved in muscle development. Steroids can alter appearance damage organs increase the risk of cancer cause depression The use of unprescribed steroids is also illegal.

Preventing Sports-Related Injuries 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 for too long without allowing enough time for rest, you may be overtraining. Signs of overtraining include fatigue during exercise nausea or vomiting loss of appetite irritability

Sports-Related Injuries Using the same joints repetitively during your workouts can lead to overuse injuries. Two common sports-related injuries are sprains, the tearing of ligaments, and strains, the tearing of tendons. Allowing injuries to heal properly is extremely important for lifelong fitness.

Vocabulary dehydration A serious reduction in the body’s water content. dietary supplement Any product that contains one or more vitamins, minerals, herbs, or other dietary substances lacking in the diet. overtraining Exercising too intensely or for too long without allowing enough time for rest.