1. Chapter 4-2 Discussion Notes Lesson focus: Most of the risks of physical activity can be reduced or eliminated through some common sense decisions and practices. -Preparing your body and learning the rules are precautions to take before playing sports.

2. Getting Started Physically active teens are health teens. Make physical activity a goal no matter where you are or what you’re doing. Do something active: ride a bike, play tennis, take a hike. Activities like these add to total health. Being fit feels great.

3. Peak Performance Is Dependant On 6 Factors: 1. Skill development 2. Preparing body and mind 3. Good nutrition 4. Adequate rest 5. Ability to relax 6. Ability to concentrate

4. Important Considerations For Good Training Programs A. Hydration: (addition of body fluids) 1. Body loses water through sweating & intense breathing = dehydration. - signs of dehydration – 1. Fatigue 2. Thirst 2. To prepare for activity – drink several cups of water 2hrs. Prior to & then 15 min. before a heavy workout.

5. b. Avoid Harmful Substances 1. Avoid alcohol, tobacco, drugs and anabolic steroids a. steroids taken to increase performance & muscle mass is illegal (felony). b. negative consequences of taking steroids: - increased risk of cancer & heart disease - sterility = the inability to have children - skin problems= acne, hair loss, hair growth - sexual underdevelopment and dysfunction - violent, suicide, or depressive tendencies

6. Steroids Are Illegal 1.Distribution of steroids is a felony. 2. Possession without a prescription is illegal. 3. Testing positive risks careers. 4. Best choice – abstinence – stay away from them.

7. Important Considerations For Good Training Programs Cont. a. Get adequate rest 1. Healthful rest and sleep re-energize the body 2. Lack of sleep - disrupts nervous system - slows reaction time - lack of concentration - can lead to depression

8. Average teen needs 8-10 hours sleep each night. Problems falling asleep? – look for a cause -rearrange your schedule allowing time to unwind. -no exercise right before bed time. -read a book, take a warm bath. -avoid watching stressful videos or TV. -don’t eat a big meal right before bedtime. -no caffeine.

9. The Mind-body Connection Affects Sport Performance 1. Positive mental attitude is important in sports & life. a. If you think you can co something you’ll be more successful – P.M.A. b. doubts affect your performance c. your thoughts affect you performance d. be realistic about your abilities