Health: Chapter 13 Part 2

1 to 2 hours before you exercise, you should drink how much water?

16 ounces

what form of protective gear should be worn any time a person uses wheeled sports equipment such as bicycles, skate boards, or incline skates?

a helmet. other gear such as knee pads, elbow pads, and wrist guards are also important.

dyhydration

a serious reduction in the body's water content

for most teens, a proper diet is the best way to provide your body with what?

all the materials it needs to be healthy and physically active

what is important to secure lifelong fitness?

allowing injuries to heal properly. if you have an injury, you should work with a doctor to find ways to exercise while allowing for the area to heal.

some athletes inject themselves with HGH to increase their muscle mass. what is HGH?

an artificial growth hormone

dietary supplement

any product that contains one or more vitamins, minerals, herbs, or other dietary substances that may be lacking in the diet

what are anabolic steroids?

artificial forms of the male hormone testosterone, which is involved in muscle development

how can you prevent overuse injuries?

by participating in a variety of activities and allowing your body to rest between workouts

how can you avoid overtraining?

by sticking to a consistent exercise schedule that includes days of rest and exercising in your comfort level. pushing yourself too mush can lead to injuries.

regardless of the air temperature, you should feel slightly what at the beginning of your workout?

cool

what does replacing the water you lose in sweat prevent?

dehydration

a safe fitness plan starts it a visit to your what?

doctor. if you have any conditions that limit your activity level, your doctor can offer advice about your fitness plan. you should also see your doctor whenever you experience any injuries or pain that doesn't go away.

overtraining

exercising too intensely or for too long without allowing enough time for rest

what is the first sign of overtraining?

fatigue during exercise or a few hours after working out

to protect your feet from injury, footwear must do what?

fit properly, be in good condition, and provide support and protection.

most injuries can be avoided if you what?

get proper medical care, wear safety equipment, and pay attention to your surroundings and the weather

in cold weather, what should you wear while exercising?

gloves and/or mittens as well as a hat in order to prevent heat loss

to achieve and maintain lifelong fitness, you need to avoid substances that can what?

harm you

if you listen to music while exercising, why should you always keep the earphone volumes low?

in order to hear what is happening around you

an important part of achieving lifelong fitness is avoiding overtraining while preventing what?

injuries

when you exercise outsides on warm sunny days, what should you always wear?

light-colored clothing to reflect the sun's rays, sunscreen to protect your skin, and light clothing to prevent overheating

sports drinks often contain calories and sugar, whereas water does not. because of this, unless you exercise for this amount of time, you only need to drink water?

more than one hour

what problems can dehydration cause?

muscle cramps, unnecessary strain on one's heart, and an unhealthy rise in body temperature

other signs of fatigue include what?

nausea or vomiting during of after a workout, loss of appetite, and irritability. these should be signs to reduce the intensity and length of your workouts.

overuse of what can lead to a stress fracture?

overuse of a bone

what is tendonitis?

painful swelling of a tendon

what is important in order to improve?

practice

what are the five safety considerations to keep in mind when planning a fitness program?

proper medical care, wearing safety equipment, watching out for your surroundings, paying attention to the weather, and consuming proper amounts of water and food

if you wear layers of clothing, you can do what to your body temperature by taking of layers as you warm up?

regulate (your body temp.)

people who illegally use steroids or HGH may what?

risk being banned from sports or receive other punishments

if the symptoms are continuous, what should you do?

seek medical care

sports drinks replace what types of substances that you lose in sweat?

sodium and other important substances

what other types of products may have the most benefits for athletes who exercise for long periods of time?

sports-nutrition bars and gels

what are the two common sports related injuries?

sprains (the tearing of ligaments) and strains (tearing of tendons)

you do not necessarily need expensive exercise equipment to exercise safely. the key is to choose what type of equipment for you particular activity?

the right (type)

using what repetitively during your workout can lead to overuse injuries?

the same joints

you should always make sure you clothing is appropriate for what?

the weather

what are some health risks of using steroids?

they can damage organs, increase the risks of certain cancers, and cause depression.

why might doctors supply anabolic steroids?

to help patients with muscular disorders. using these steroids, without them being prescribed to you by a doctor, is illegal.

why might people take steroids?

to improve their athletic performance or change their appearance

many supplement products promise shortcuts to fitness, such as increased muscle strength or extra energy. despite this, it's good to keep in mind that supplements do not what?

undergo the same strict testing as medications do. Therefore, some harmful side effects might not be discovered until after the supplement has been widely used. There is also not promise that it will provide the benefits that it claims.

exercise clothing should be comfortable and allow what?

unrestricted movement. Because of this, it is best to avoid any clothing that could cause you to trip or get caught on equipment.

in planning your exercise program, what should you take into consideration?

where you live and where it is safe to exercise

other safety issues to consider include what?

whether the area is well-lit and whether there are other people around