Sports Medicine: Physical Fitness Safe Participation

Bellwork Think back to when you were starting an exercise program after being inactive for some time . . . How did you feel after the first day or two following activity? After the first week? After the first month? Be prepared to share with the class!

Objectives 1. Determine medical readiness prior to participating in physical activity 2. Explain the importance of participating in a warm up before activity & a cool down after activity 3. Learn some tips to make physical activity more enjoyable

Terminology: Another helpful tool for healthcare professionals Physical Activity Readiness Questionnaire (PAR-Q)– a questionnaire used to assess a person’s medical and physical readiness prior to starting a physical fitness program Another helpful tool for healthcare professionals Primarily family physicians, clinicians, nutritionists Potentially personal trainers (good ones!)

Before Activity Be hydrated & eat a high-carb, high-protein snack! Around 150-200 calories (+/- 100 calories depending on your tolerance) Ensure your footwear is INTACT & clothing isn’t dangling, uncomfortable Check your workout space for potential dangers Like what? Loose cables Broken dumbbells/barbells/benches Ripped flooring Get a physical!

The Warm Up Begin with an activity related to the one in which you plan to participate Spend 5 to 10 minutes in warm up Start the activity at a slow rate and gradually increase the speed Warming up will help reduce aching muscles and pain during exercise After warming up, participate in stretching exercises

PROPERTY OF PIMA COUNTY JTED, 2010 PLAY! OR Pass… Warm Up Activities 5. Pass or Play teacher poses a question and gives wait time teacher calls on a student and asks them “pass or play?” student says “play” if they wish to answer the question or “pass to__________” if they want to pass to a specific classmate teacher provides feedback What could you do to warm up prior to bike riding? PROPERTY OF PIMA COUNTY JTED, 2010 5 PROPERTY OF PIMA COUNTY JTED, 2010

PROPERTY OF PIMA COUNTY JTED, 2010 PLAY! OR Pass… Warm Up Activities 5. Pass or Play teacher poses a question and gives wait time teacher calls on a student and asks them “pass or play?” student says “play” if they wish to answer the question or “pass to__________” if they want to pass to a specific classmate teacher provides feedback What could you do to warm up prior to playing soccer? PROPERTY OF PIMA COUNTY JTED, 2010 5 PROPERTY OF PIMA COUNTY JTED, 2010

PROPERTY OF PIMA COUNTY JTED, 2010 PLAY! OR Pass… Warm Up Activities 5. Pass or Play teacher poses a question and gives wait time teacher calls on a student and asks them “pass or play?” student says “play” if they wish to answer the question or “pass to__________” if they want to pass to a specific classmate teacher provides feedback What could you do to warm up prior to playing basketball? PROPERTY OF PIMA COUNTY JTED, 2010 5 PROPERTY OF PIMA COUNTY JTED, 2010

PROPERTY OF PIMA COUNTY JTED, 2010 PLAY! OR Pass… Warm Up Activities 5. Pass or Play teacher poses a question and gives wait time teacher calls on a student and asks them “pass or play?” student says “play” if they wish to answer the question or “pass to__________” if they want to pass to a specific classmate teacher provides feedback What could you do to warm up prior to playing softball? PROPERTY OF PIMA COUNTY JTED, 2010 5 PROPERTY OF PIMA COUNTY JTED, 2010

PROPERTY OF PIMA COUNTY JTED, 2010 PLAY! OR Pass… Warm Up Activities 5. Pass or Play teacher poses a question and gives wait time teacher calls on a student and asks them “pass or play?” student says “play” if they wish to answer the question or “pass to__________” if they want to pass to a specific classmate teacher provides feedback What could you do to warm up prior to playing tennis? PROPERTY OF PIMA COUNTY JTED, 2010 5 PROPERTY OF PIMA COUNTY JTED, 2010

The Cool Down Just as important as warming up Minimum of 5 minutes Allow the body time to recover from stress of exercise Keep the blood circulating Avoid blood pooling in the body, feeling dizzy or passing out Stay away from saunas, hot tubs or shower immediately after exercise Allow heart rate to drop below 100 bpm Wait until profuse sweating stops

A cool down should last at least 10 minutes ? Thumbs up / Thumbs down A cool down should last at least 10 minutes 1. Hand signals: thumbs up or thumbs down to indicate agreement or disagreement use fingers to indicate a number selection such as “Which is the correct solution one, two or three?” teacher gives feedback to the students PROPERTY OF PIMA COUNTY JTED, 2010 13

A cool down should last until a person’s heart beat is below 100 bpm ? Thumbs up / Thumbs down A cool down should last until a person’s heart beat is below 100 bpm 1. Hand signals: thumbs up or thumbs down to indicate agreement or disagreement use fingers to indicate a number selection such as “Which is the correct solution one, two or three?” teacher gives feedback to the students PROPERTY OF PIMA COUNTY JTED, 2010 14

Skipping a cool down could cause dizziness or fainting ? Thumbs up / Thumbs down Skipping a cool down could cause dizziness or fainting 1. Hand signals: thumbs up or thumbs down to indicate agreement or disagreement use fingers to indicate a number selection such as “Which is the correct solution one, two or three?” teacher gives feedback to the students PROPERTY OF PIMA COUNTY JTED, 2010 15

PROPERTY OF PIMA COUNTY JTED, 2010 Write on your Slates List some guidelines that will help a person stay motivated and enjoy their exercise program 2. Whiteboards/Slates student writes answer or solution to a question posed by the teacher teacher solicits all students to show at the same time teacher gives feedback to the students PROPERTY OF PIMA COUNTY JTED, 2010 2

Tips for Making Exercise Enjoyable 1. Wear clothing that is comfortable and allows you to move. 2. Make sure you have a pair of good shoes and socks. 3. Work out at the same time each day. 4. Use different activities to avoid getting bored. 5. Set a goal and chart your progress toward that goal. 6. Work out with a group or friend if you don’t like to exercise by yourself. 7. Make sure exercise is enjoyable – don’t push yourself if you have severe chest pain, dizziness, breathlessness, lightheadedness or nausea. These symptoms are your body’s way of telling you to stop.

PROPERTY OF PIMA COUNTY JTED, 2010 Snapshot Write a “snapshot” of today’s learning in 25 words or less. 30. Snapshot teacher provides a prompt from the lesson students must write a “snapshot” of the lesson in 25 words or less teacher uses a strategy to check all PROPERTY OF PIMA COUNTY JTED, 2010 18