PHYSICAL ACTIVITY TOWARDS HEALTH AND

FITNESS 2

BY GROUP - 3
• It is state of being safe;
freedom from the occurrence
of risk or injury, danger or loss.
• “Practicing exercise safety
helps optimize the health
benefits of a fitness routine”.

• Physical activity has many

benefits for your health. But
staying safe during physical
activity is just as important as
your health.
• Be prepared.
- Wear proper clothes and sneakers.
- No jewelry.
- Be ready to participate.
- To be excused, you must have
parent/doctor note.
- Use bathroom before and after
class.
• Follow signals. Stop-Look-Listen
- Stop-Look-Listen when the
teacher speaks, claps, and whistles.
- When the teacher speaks,
everyone listens and follows
directions.
- Raise hand and speak when called
upon.
• Be a good listener.
- Listening position - legs folded,
hands on lap, eyes on teacher.
- Quiet when entering and leaving.
- Pay attention to directions and
safely instructions.
• Cooperate and play by the rules.
- Share equipment.
- Use equipment properly.
- Be a good sport.
- Cooperate with teacher and classmates.
- Respect the feelings of others.
- Encourage others to do their best.
- Aim to be a role model for peers and
younger students.
• Careful when in motion.
- Stay within safety lines (general
space)

- Do not enter anyone’s personal

space - no touching.

- Use space outside safety line to

enter or leave gym safely.
• Try your best.

- Give your best everyday both

physically and mentally.

- Understand personal differences

in various content areas.
• Safety practice should be an
integral part of all aspects of
physical education and sports, at
all ages and levels of ability.
Accidents do happen, as the
nature of physical activities leads
to a greater potential risk, these
accidents can highlight the
importance of safe practice.
• Use safety equipment. For
example, wear a helmet for bike
riding or supportive shoes for
walking or jogging.

• Warm up to your workout. Spend 5 to 10

minutes doing a “light’ version of your
workout. For example, if you’re taking a
brisk walk, walk slowly or march in pace. If
you’re biking, keep it slow before building
your speed. Slow down again after working
out until your heart rate returns to normal.
• Drink plenty of fluids when you are
physically active, even if you are
not thirsty.

• Always bend forward from the hips, not the

waist. For most types of exercise, if you
keep your back straight, you’re probably
bending the right way. If your back
“humps”, that’s probably wrong. Talk to an
exercise trainer or physical therapist if you
have questions or concerns.
• Stop being active if you feel out of breath,
dizzy, or nauseated or have pain. If your
chest feels tight or painful or you feel faint
or have touble breathing, stop the activity
right away. Always call 911, or have
someone call for you, if you lose
consciousness, cannot breathe, have
uncontrollable bleeding, or have a serious
injury like a broken bone. Talk to your
doctor or nurse if you regularly have
trouble exercising because you get dizzy or
nauseated, cannot breathe well, or have
pain during or after exercise.
• You will probably feel some
soreness or discomfort when
starting any physical activity.
But in many ways, being active
will probably make you feel
better. If you do have pain that
continues for days after an
activity, talk to your doctor or
nurse.
• Clothing is more than just
fashion in sports - it’s an
essential part of the
performance.
• Sportswear is clothing that is
specifically designed for sports
activities.
• It aids in wicking away sweat,
reducing lactic acid build-up,
and providing compression for
increased blood flow.
• Different types of materials are
used to make sports clothes.

• For sports, clothing can be a

powerful tool for expressing
identity or making a statement -
whether it’s the team uniform of
a basketball team or the brightly
colored leotards of a gymnast.
• Impact on performance

• Protection from injury

• Comfort and mobility

• Temperature regulation
• Hydration and fluid replacement
- Fluid intake is the most important
nutritional factor during competition.
Dehydration is a concern during any
physical activity. Atheletes should aim
to drink regularly rather than wait
until they become thristy is often poor
indicator of hydration.
• Fluid requirements very
remarkably between athletes
and between exercise situations.
Fluid losses and the onset of
dehydration are affected by:
- Genetics - some people innately
sweat more than others.
- Body - larger athletes tend to
sweat more than smaller athletes.
 - Fitness - fitter people sweat
earlier in exercise and larger
volumes.

- Environment - sweat losses are

higher in hot, humid condition.

- Exercise intensity - sweat losses

increaseas exercise intensity
increases.
• Generally, athletes should aim
to drink 150-250mls of water
every 15 minutes.

• Immediately, before exercises

commences, consume 200-600
ml of fluid.
• Develop a plan of fluid intake for
all exercise session longer than
30 (within 1% of body mass).
Take into account all the
opportunities within the sport.
• Begin drinking early in the
exercise session and continue to
drink small amount regularly.
Sports drink or water are the
best options.
• Aim to replace fluid as they are
lost.

• Drink plenty of water after

exercise, past the point of
quenching your thirst.

• Avoid drinking tea, coffee, cola

drinks, and alcohol after training
or games.
• Glucose are not recommended
as they can speed up the onset
of dehydration.

• Sports drinks should only be

taken in small amounts before a
sports to prevent the early use
of gylcogen stores.
• Hydrated well before the event.

• Fluid taken during the event will

not benefit performance as it
will not become available to the
body within 30 minutes.
• Fluid taken during the event will
alleviate a dry mouth and
improve perceived exertion.
• Begin the event well hydrated.

• Replace fluid regularly.

• Consume 30-60 grams of

carbohydrates per hour or
exercise, these carbohydrates
can be obtained from sports
drinks.
• Avoid carbohydrates that are high
in delay of the stomach emptying
(e.g. carbohydrate food that are
high in fat or fiber), or cause
gastrointestinal problem.
• Good source of carbohydrate are
jam sandwiches, bananas, thick
sugary syrups, muesli bars, jelly
beans cordial or other sports
drinks.
• It has been demonstrated that
dehydration of just 1.2% of body
weight can alter physiological
function and negatively influence
an athlete’s performance.
 • Signs and symptoms of
dehydration include:
- Thirst
- Irritability
- Cramps
- Nausea
- Vomiting
- Weakness
- Head or neck sensation
- Dizziness
- Decreased performance
• Sports drinks are an idea of fluid
to consume during and after
training and competition session,
allowing the athlete to replace
fluid and electrolyte losses, and
simultaneously providing an
addition source of carbohydrates
fuel. In many situations, sports
drinks are a better choice than
water.
• Fluids keep your body hydrated;
without them your body won’t
function at its best. If you don’t
drink enough fluid: Your body
temperature and heart rate may
rise. When the total amount of
water in your body is below the
normal level (hypo hydration)
your body can’t properly regulate
heat.
• Being dehydrated can • Not drinking enough water
affect your physical and can increase the risk of
mental performance. Your kidney stones and, in
women, urinary tract
body does not work as well
infections (UTIs). It can
if it is dehydrated. People
also lower your physical
who don’t drink enough
and mental performance,
water every day are at
and your salivary gland
greater risk of problems
function, and lead to
such as: kidney stones.
dehydration.
• A blister is a bubble of fluid
which is found beneath the
outer layer of skin. The fluid
can be transparent or filled
with blood or pus.
• There are many possible causes
of blisters present, including a
burn, disease, an allergic
reaction, or rubbing of your skin
against something.
• Blisters can also be caused by
your skin rubbing against like
tools that you are using or shoes
that don’t fit well are called
friction blisters.
• Friction blisters generally
occur when you start a new
sport, exercise program, or
sport season when you wear
new shoes or when the
weather is hot and humid.
• Friction or rubbing • Extreme temperature

Fluid collects between a. Frostbite

the epidermis, the b. Sunburn
upper layer of skin and
the layers below.
• Chemical exposure

a. Contact dermatitis (contact

with a cosmetic detergent,
solvent, chemical)

b. Chemical warfare agents

(mustard gas) vesicants, painful
blisters.
• Medical conditions
a. Impetigo
b. Eczema
c. Chickenpox
d. Herpes
• When the skin gets irritated and
fluid is collected beneath the outer
layer of skin. This can be painful.
The surrounding area around the
blister may be red, sore, or swollen.
Blisters can be very small or quite
large.

• Most blisters are filled with

transparent liquid. If the liquid in a
friction blister is bloody, it
generally means that a lot of force
had caused the blister.
• If a blister is filled with pus, it
may be infected. Infected blisters
are very painful. They may be
swollen and feel warm to the
touch. You may even have a
fever.
• Your doctor will examine you
and ask about your symptoms,
activities, and medicinal
history.
Follow these guidelines to have
less rubbing of your skin:
• Make sure that your shoes fit
well.
• Don’t wear wet shoes.
• Wear 3 pairs of socks to protect
your feet.
• Wear gloves to protect your
hands when handling
detergents, cleaning products,
solvents, and other chemicals.
Follow these guidelines to have
less rubbing of your skin:
• Put Vaseline on spots that tend
to rub, or use a foot powder.
• Put athletic tape or bandage
over sore spots.
• Wearing comfortable, well-
fitting shoes and clean socks.
• Inherently ill-fitting or suffer
shoes (high heels, dress shoes)
• Sunscreen, and sun protection,
avoid blister from sunburn.
Step 1:
Washing the blister (and
your hands) with warm
soapy water. Disinfect
the blister with rubbing
alcohol and iodine.
Step 2:
Sterilize a sharp needle
by cleaning it with a
cotton ball dipped in
rubbing alcohol.
Step 3:

Insert the needle into

the side of the blister.
Step 4:

Drain the blister

completely by pressing
it with your finger. Use
a cotton to wipe away
the fluid.
Step 5:
Apply antibiotic
ointment. Use a cotton
swab to apply
polymyxin B or
bacitracin antibiotic
ointment to the area.
Step 6:
Bandage the area.
Change the bandage
once a day, or every
time it gets wet or
dirty.
• Muscle soreness, also known as
delayed onset muscle soreness
(DOMS), is a common
phenomenon experienced by
individuals after engaging in
physical activity, particularly if
the activity is more intense or
novel than usual.
• Eccentric Exercise: Eccentric muscle • Lactic Acid Buildup: Contrary to
contractions, where the muscle popular belief, lactic acid buildup is
lengthens under tension, are a not the primary cause of muscle
significant cause of muscle soreness. soreness. However, it can contribute
Examples include downhill running or to the discomfort experienced during
lowering weights during resistance and after exercise.
training.

• Microscopic Muscle Damage: Intense

exercise can cause microscopic
damage to muscle fibers, leading to
inflammation and soreness.
• Rest and Recovery: Allowing affected
muscles time to rest and recover is
crucial for alleviating muscle soreness.

• Gradual Progression: Gradually

increasing the intensity or duration of
exercise can help minimize muscle
soreness by allowing the body to adapt
slowly.

• Stretching: Gentle stretching exercises

can help relieve muscle tightness and
improve flexibility, reducing soreness.
• Hydration and Nutrition: Proper hydration • Non-Steroidal Anti-Inflammatory
and nutrition, including adequate intake Drugs (NSAIDs): Over the counter
of protein and carbohydrates, support
NSAIDs such as Ibuprofen may provide
muscle repair and recovery.
temporary relief from muscle
• Massage: Massage therapy can help soreness, but they should be used
improve blood flow to the affected sparingly and under medical guidance
muscles, promoting faster recovery and due to potential side effects.
reducing soreness.