1. Exercising and Safety

2. Key Terms
Dehydration- a state in which the body has lost more water than has been taken in
Overtraining- A condition that occurs as a result of exceeding the recommendations of the FITT formula
Dietary supplement- any product that is taken by the mouth that can contain a dietary ingredient and is also labeled as a dietary supplement
Anabolic Steroid- A synthetic version of the male hormone testosterone used for promoting muscle development

3. Types of Injuries
Most injuries are injuries to bones, joints, ligaments, and muscles
Injuries can be classified as
Acute (can be small bumps and scrapes or more serious injuries)
Chronic (Gradually develop over time and take longer to heal)

4. Avoiding Sport and Exercise Injury
Get conditioned
Warm-up and Cool Down
Stretch
Avoid Dehydration
Avoid Overtraining
Avoid overuse injuries
Use equipment as directed

5. Treating Sport and Fitness Injuries
R.I.C.E. Method
R- Rest
I- Ice
C- Compression
E- Elevation

6. Common Injuries and Treatments
Sunburn
Tendon and muscle strain
Ligament strain
Fracture
Heat exhaustion
Concussion
Tendinitis
Stress fracture
Shin splint
Apply moisturizer
Rest (about 1 week)
RICE and strengthen muscle and tendons around ligament
Immediate medical treatment
Move to shade, immediate medical treatment, drink plenty water, and cool body
Rest under observation
RICE
RICE and immobilization

7. Supplements, Drugs, and Athletic Performance
Caffeine- CNS Stimulant
Amphetamines- mask fatigue, increase mental alertness
Ephedrine- Stimulates brain and nervous system
Adrenal androgens- promotes muscle growth
Anabolic Steroids- promotes muscle growth
Rise in HR and blood pressure
Rise in Blood pressure, increase of circulatory shock
May lead to heart attack, irregular heart beat
Sexual and reproductive problems, and liver damage
Same as androgens and more severe

8. Play it safe and Don’t Use
Dietary supplements make several health claims that are not regulated by the FDA
Steroids are used as a short cut to improve athletic performance even though they are extremely harmful to the body and mind
Steroid use can result in sexual side affects, liver disease, reproductive problems, and psychotic behaviors

9. Sleep
ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

10. Key Terms Sleep deprivation- a lack of sleep
Circadian rhythm- the body’s internal system for regulating sleeping and waking patterns
Insomnia- an inability to sleep, even if one is physically exhausted
Sleep apnea- a sleeping disorder characterized by interruptions of normal breathing patterns during sleep

11. Sleep Deprivation Stress-related problems
Increased risk of getting sick
Increased risk for dangerous accidents because of lack of concentration and slowed reaction time

12. Teens and Sleep How much sleep do you get? How Much Sleep do you need?
Teens need about 9 hours and 15 minutes every night

13. The Stages of Sleep
While you sleep your body goes through stages of deep and light sleep
These two stages are called NREM and REM
(NREM) Non-rapid eye movement sleep- beginning of sleep cycle- Brain activity at lowest point
(REM) Rapid eye movement sleep- occurs about 1.5 hours into sleep- dream phase
Both types of sleep rotate during sleep cycle and are necessary for good sleep

14. Insomnia and Sleep Apnea
Insomnia can be caused by to much caffeine, alcohol, smoking, stress, and lack of exercise
Insomnia usually becomes more of a problem as we age- change in sleep behaviors are usually recommended
Sleep apnea- usually occurs in older and obese people
Can cause tremendous stress on the heart
Can also cause a person to be tired constantly throughout the day

15. Six Tips for Getting a Good Nights Sleep
1- Develop a routine
2- Exercise everyday but not right before bed
3- limit caffeine after lunch time
4- Relax avoid heavy reading and video games 1 hour before bedtime
5- Say no to all-nighters
6- Your bed is for sleep only

16. Great Job Today!!!
Remember to get plenty of ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ