1. Personal Fitness
Unit 1 BPE

2. 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)

3. 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

4. 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

5. 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

6. Safety and Injury Prevention
Unit 1 BPE

7. 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

8. 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.

9. 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.

10. 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.
Types of fractures: f

11. 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.

12. Treatment for Common Injuries
RICE
R = rest
I = ice
C = compression
E = elevation
Reduced swelling, more oxygen and nutrients delivered to tissues for faster repair!
Treatment for Common Injuries