1. Lesson 2.2: Getting Ready Chapter 2: Safe and Smart Physical Activity Lesson Objectives: Explain how the environment affects physical activity. Describe some steps for dressing for physical activity in normal environments.

2. Lesson 2.2: Getting Ready Question What problems might you suffer if you decided to exercise on a hot and humid day?

3. Lesson 2.2: 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.

4. Lesson 2.2: Getting Ready Question What can you do to prepare for exercise on hot and humid days?

5. Lesson 2.2: 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.

6. Lesson 2.2: 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?

7. Lesson 2.2: 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.

8. Lesson 2.2: Getting Ready Question What steps can you take to avoid problems people suffer when exercising in very cold conditions?

9. Lesson 2.2: 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.

10. Lesson 2.2: 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?

11. Lesson 2.2: Getting Ready Answer Some problems you might have with exercise at high altitude are shortness of breath, dizziness, fast breathing, and fast heart rate.

12. Lesson 2.2: 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.

13. Lesson 2.2: Getting Ready Question Good footwear is important! What are some important characteristics of a good sports shoe?

14. Lesson 2.2: 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).

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17. 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?

18. 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.) Self-Assessment 2: FITNESSGRAM 1— Strength and Muscular Endurance

19. 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.) Self-Assessment 2: FITNESSGRAM 1— Strength and Muscular Endurance