Personal Fitness Unit 1 BPE

Terms to Know Physical Activity: any movement that works the larger muscles of the body and burns calories. (Ex: day to day activities such as walking 15 minutes during a break at work) Physical Fitness: the body’s ability to carry out daily tasks and still have enough energy to respond to unexpected demands. (Ex: Planned and structured weight training or cardio program)

Personal Fitness Personal fitness promotes all aspects of the health triangle: Physical- higher energy level, improved strength, flexibility, muscle tone, improved heart/lung functioning, improved body composition, more restful Mental/Emotional- think clearly and concentrate, better handle stress, higher self esteem Social- develop/maintain friendships, work as part of a group, effectively resolve conflicts and disagreements

Factors affecting Fitness Peer influence: people the same age who share common interest and beliefs. The media: tv, radio, movies, music, social media, etc. Attitutes: mindset or outlook toward physical activity and fitness

Risk Factors & Your Behavior Risk factors you have no control over: Age Heredity Gender Risk factors you can control: Practice healthy eating habits Avoid tobacco, alcohol, drugs Stress management Avoid sedentary behaviors- inactive lifestyle

Safety and Injury Prevention Unit 1 BPE

Medical Screening Medical history (risk factors) Medical Screening: a basic assessment of a person’s overall health. What is checked at a medical screening? Medical history (risk factors) Blood pressure, cholesterol, heart rate, breathing, temperature, lung exam, head/neck exam, neurological exam, general appearance, height/weight Who should have a medical screening? Anyone with pre-existing medical conditions Anyone over the age of 40

Heat-Related Illness Fluid Balance: the body’s ability to balance the amounts of fluid taken in with the amounts lost through perspiration or urination. Electrolytes (sodium, potassium, calcium) imbalance can occur from illness, extreme perspiration, or medical conditions. Dehydration: body’s fluid loss exceeds intake. Symptoms = dizziness, dark urine, fatigue Heat cramps: involuntary muscle spasms (contractions) resulting from the loss of large amounts of fluid & electrolytes through perspiration or illness. Symptoms = sudden sharp pain, lump of muscle tissue beneath skin Heat exhaustion: an overheating of the body resulting in cold, clammy skin, & signs of shock. Symptoms = weakness, headache, rapid pulse, dizzy, heavy sweating. Heat Stroke: a life threatening condition in which the body can no longer rid itself of heat through perspiration. Symptoms = very high body temp (>104 degrees), rapid pulse, loss of consciousness.

Physical Activity and the Cold Hypothermia: a life threatening condition in which your body temp drops below 95 (F). Frostbite: tissue damage from freezing. Can become life threatening or lose limbs. Wind-chill factor: the combined influence of wind and temp on the body can increase body heat loss.

Common exercise injuries Skin injuries: cuts, scraps, contusions, and blisters Muscle injuries: cramps, strain (muscle tear), and contusions Connective tissue injuries: sprain (ligament tear), strains (tendon tear), tendonitis (inflammation of tendon), bursitis (inflammation of bursae sac) Tendons: connect muscle to bone Ligaments: connect bone to bone Cartilage: tissue that surrounds the ends of the bones to prevent the bones from rubbing Shin Splints: microscopic fractures of the tibia and fibula. Caused by: overuse, improper footwear, poor technique. Stress Fractures: break in the bone caused by overuse when muscles are no longer able to absorb shock from impacts. Chronic and acute fractures.

Footwear & Stride Irregularities Pronation: normal motion of foot as you walk or run, from outside heel striking the ground through the normal inward roll of the foot. Over pronation occurs when the foot over rotates causing pain toward the inside of the knees and thighs. Supination: normal outward roll of the foot as it hits the ground. Under pronation or too much supination causes the weight to shift to the outside of the foot causing soreness and injury to the outside of knees and thighs.

Treatment for Common Injuries RICE R = rest I = ice C = compression E = elevation Goal: Reduced swelling and inflammation to manage discomfort and internal bleeding. Treatment for Common Injuries