Training and Safety for Physical Activities

Training and Peak Performance Keys Eat nutritious foods Drink plenty of fluids….H20 Get adequate rest Avoid harmful substances such as tobacco, alcohol, and other drugs Use a training program Training program: a program of formalized physical preparation for involvement in a sport or another physical activity

Nutrition and Hydration Food provides energy for peak performance Hydration is as equally as important Hydration is taking in fluids so that the body functions properly More alert and focused Faster reaction time due to quicker muscle response Less likely to cramp Greater endurance Drink plenty of water before, during, and after physical activity

Adequate Rest Sleep helps your body rest and reenergize Too little sleep can disrupt the nervous system Slowed reaction time Lack of concentration (increased possibility of errors and accidents) Forgetfulness Irritability Depression Teens need 8 to 10 hours each night

Avoiding Harmful Substances Anabolic steroids: synthetic substances that are similar to the male hormone testosterone Causes the body to make muscle tissue RISKS OF STEROID USE Increased risk of cancer and heart disease Sterility (inability to produce children) Skin problems Hair loss Sexual underdevelopment and dysfunction Violent, suicidal, or depressive tendencies Illegal without prescription Disqualification from competitions

Nutritional Supplements Nonfood substances that contain one or more nutrients – vitamins or minerals It’s important to take the recommended dosage High doses, or megadoses, can be harmful

Safety First! Visit health care professional for a health screening before new activity Health screening: a search or check for diseases or disorders that an individual would otherwise not have knowledge of or seek help for Use proper safety equipment Be alert of surrounding environment Play at your skill level and know your physical limits

Safety First! Warm-up and cool down Stay within areas designated for physical activity Obey rules and restrictions Practice good sportsmanship Let an adult know immediately if you become injured or ill

Personal Safety Reduce risks to your personal safety by selecting the right time and place Wear reflective clothing at night Be aware of weather

Using Proper Equipment Wear a helmet and protective gear when appropriate Wear appropriate: Supportive gear Athletic shoes and socks Comfortable, nonrestrictive clothing Dress appropriately for the weather