1. Chapter 2: Safe and Smart Physical Activity
Lesson 2.1: Getting Ready Self-Assessment 2: FITNESSGRAM 1— Strength and Muscular Endurance

2. Lesson 2.1: Getting Ready Lesson Objectives:
Explain how to prepare yourself for physical activity.
Explain how the environment affects physical activity.
Describe some steps for dressing for physical activity in normal environments.

3. Lesson 2.1: Getting Ready
Question
This lesson is about preparing to be physically active. Why is it important to be prepared?

4. Lesson 2.1: Getting Ready
Answer
Preparation is important in order to
perform as well as you can in sport or activity,
ensure safe participation in sport or activity,
make sure you are medically ready, and
determine if the environment poses problems.

5. Lesson 2.1: Getting Ready
Question
Some people go the doctor to get a medical check-up before beginning an activity program. Why is this?

6. Lesson 2.1: Getting Ready
Answer
A medical check-up before activity can help you
see whether there are any medical conditions (e.g., heart problems) that might make strenuous exercise dangerous for you and
see if it is safe to play contact sports.

7. Lesson 2.1: Getting Ready
Question
How can you tell if you are medically prepared to begin activity?

8. Lesson 2.1: Getting Ready
Answer
You tell if you are medically prepared to begin activity by
taking an activity readiness questionnaire (PAR-Q) and
getting a check-up from your family doctor.

9. Lesson 2.1: Getting Ready
Question
Can you give examples of questions that might be on a Physical Activity Readiness Questionnaire?

10. Lesson 2.1: Getting Ready Answer
Some examples of questions on a PAR-Q:
Has your doctor ever told you that you have a medical problem?
Has your doctor ever prescribed medicine for a condition such as high blood pressure?
Have you had any previous injuries or pain that would limit activity?
Do you have joint problems or chest pain?
Are there any other reasons you should not do physical activity?

11. Lesson 2.1: Getting Ready
Question
What problems might you suffer if you decided to exercise on a hot and humid day?

12. Lesson 2.1: Getting Ready
Answer
Problems you might suffer if you decided to exercise on a hot and humid day include
heat cramps: less severe, muscle cramps occur;
heat exhaustion: more severe, weakness, dizziness, nausea, cramps, paleness, clammy skin; and
heatstroke: very severe, hot dry skin, flushed skin, lack of sweating, fast heart rate, dizziness, high temperature, unconsciousness.

13. Lesson 2.1: Getting Ready
Question
What can you do to prepare for exercise on hot and humid days?

14. Lesson 2.1: Getting Ready
Answer
You can prepare for exercise on hot and humid days by
wearing appropriate clothing;
exercising at the coolest time of the day;
drinking plenty of cold water before, during, and after a workout; and
modifying the intensity and duration of the planned exercise session.

15. Lesson 2.1: Getting Ready
Question
Exercising in cold, wet, and windy weather can also be challenging and sometimes dangerous. What problems might people suffer from when exercising in very cold conditions?

16. Lesson 2.1: Getting Ready
Answer
Some problems people might suffer when exercising in very cold conditions are
frostbite and
hypothermia: a serious condition; symptoms include shivering, numbness, drowsiness, muscular weakness, and confusion or disorientation.

17. Lesson 2.1: Getting Ready
Question
What steps can you take to avoid problems people suffer when exercising in very cold conditions?

18. Lesson 2.1: Getting Ready
Answer
Steps you can take to avoid problems people suffer when exercising in very cold conditions include
dressing in layers,
wearing an outer layer that breaks the wind,
wearing mittens,
wearing a hat,
covering your ears and nose,
avoiding getting wet, and
postponing when the windchill is extreme.

19. Lesson 2.1: Getting Ready
Question
You may travel to a place high above sea level to exercise in conditions where there is a lower concentration of oxygen available. What problems might you have? What can you do to avoid them?

20. Lesson 2.1: Getting Ready
Answer
Some problems you might have with exercise at high altitude are
shortness of breath,
dizziness,
fast breathing, and
fast heart rate.

21. Lesson 2.1: Getting Ready
Answer (continued)
Steps you can take include
gradually increasing exercise each day,
taking two weeks to adjust,
drinking plenty of water, and
knowing your limits.

22. Lesson 2.1: Getting Ready
Question
Good footwear is important! What are some important characteristics of a good sports shoe?

23. Lesson 2.1: Getting Ready
Answer
Some important characteristics of a good sports shoe include that
it is made for a specific sport (use running shoes for running, basketball shoes for basketball),
it has good arch support and good cushioning,
it fits comfortably, and
it is in good repair (not worn out).

24. Self-Assessment 2: FITNESSGRAM 1— Strength and Muscular Endurance
The two tests from FITNESSGRAM that you will perform to self-assess strength and muscular endurance are the curl-up and the push-up. How do you do the tests properly?

25. Self-Assessment 2: FITNESSGRAM 1— Strength and Muscular Endurance
To do the FITNESSGRAM curl-up properly you
work with a partner,
use a specially made strip,
lie on mat with feet on floor, knees bent,
have fingers near side of strip,
curl up until fingers reach other side of strip,
lower down and repeat, 1 every 3 sec, and
have partner count for you.
(See textbook page 29.)

26. Self-Assessment 2: FITNESSGRAM 1— Strength and Muscular Endurance
To do the FITNESSGRAM push-up properly you
work with a partner,
start in the normal push-up position,
lower until the arms are at 90 degrees with the upper arm parallel to the ground,
return to starting position,
repeat 1 every 3 sec, and
keep the body straight.
(See textbook page 30.)