What You’ll Learn
1. Describe six training principles for
physical activities.
2. Explain the Fitness Training Zone.
3. Discuss how to prevent,
recognize, and treat
physical activityrelated injuries.
4. Discuss precautions to take in
physical activity during
extreme weather conditions, at
high altitudes, or in polluted air.
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Key Terms
• principle of warm-up
• principle of cooldown
• principle of specificity
• principle of overload
• principle of progression
• principle of fitness
reversibility
Key Terms
• training zone
• cold temperature-related illnesses
• heat-related illnesses
• Air Quality Index (AQI)
Training Principles
• For good health, you need a plan to
exercise on a regular basis.
• Training principles are guidelines to
follow to obtain maximum fitness
benefits and reduce the risk of
injuries and illnesses.
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What to Know About Training Principles
• The principle of warm-up
– According to the principle of warm-up, a
workout should begin with 5–10 minutes of
light exercise to increase blood flow and raise
the temperature in muscles.
• The principle of cooldown
– According to the principle of cooldown, a
workout should end with 5–10 minutes of
reduced exercise to help the heart rate,
breathing rate, body temperature, and
circulation return to the nonexercising state.
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What to Know About Training Principles
• The principle of specificity
– According to the principle of specificity, a
workout should include a specific type of
exercise to obtain the desired fitness benefits.
• The principle of overload
– According to the principle of overload, a
workout must include exercise beyond what
a person usually does to gain additional
fitness benefits.
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What to Know About Training Principles
• The principle of progression
– According to the principle of progression,
the amount and intensity of exercise during
workouts must be increased gradually.
• The principle of fitness reversibility
– According to the principle of fitness
reversibility, fitness benefits are lost when
training stops.
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Sports Injuries
• If you put unusual demands on your
bones and muscles, you increase
your risk of being injured.
• Injuries are more apt to happen if
you take part in sudden and
unfamiliar kinds of exercise,
especially if you do not warm up
and stretch beforehand.
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What to Know About Sports Injuries
• What are guidelines I can follow to prevent
physical activity-related injuries?
– Have a medical exam before you begin
vigorous physical activity or participate in
a sport.
– Know and follow safety guidelines, basic first
aid procedures, and CPR.
– Develop and maintain proper conditioning and
wear protective and appropriate clothing.
– Do not participate in physical activities or
sports when you have unhealed injuries.
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What to Know About Sports Injuries
• What is the PRICE treatment?
– The PRICE treatment is a technique for
treating musculoskeletal injuries that includes
protect, rest, ice, compression, and elevation.
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What to Know About Sports Injuries
• The training threshold is the minimum amount
of overload required to obtain fitness benefits.
• The training zone is the range of overload
required to obtain fitness benefits without risking
injury or illness.
• The training ceiling is the upper limit of
overload required to obtain fitness benefits
without risking injury or illness.
• Workouts that go beyond the training ceiling are
dangerous to health.
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What to Know About Sports Injuries
Training zone
What to Know About Sports Injuries
What are Ten Physical Activity-Related Injuries
I Can Avoid?
1. A side stitch
– A side stitch is a dull, sometimes sharp pain in
the side of the lower abdomen.
2. A sprain
– A sprain is the partial or complete tearing of
a ligament.
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What to Know About Sports Injuries
What are Ten Physical Activity-Related Injuries
I Can Avoid?
3. A stress fracture
– A stress fracture is a hairline
break that results from
repetitive jarring of a bone.
4. Tendonitis
– Tendonitis is an
inflammation of a tendon.
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What to Know About Sports Injuries
What are Ten Physical Activity-Related Injuries
I Can Avoid?
5. Overuse injury
– Overuse injury is an injury that occurs from
repeated use or excessive overload.
6. Microtrauma
– Microtrauma is an injury that is not recognized
as a person continues to work out.
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What to Know About Sports Injuries
What are Ten Physical Activity-Related Injuries
I Can Avoid?
7. Bruise
– A bruise is a discoloration of the skin caused
by bleeding under the skin.
8. Muscle cramp
– A muscle cramp is the sudden tightening of
a muscle.
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What to Know About Sports Injuries
What are Ten Physical Activity-Related Injuries
I Can Avoid?
9. Muscle strain
– Muscle strain is the overstretching of a
muscle that may result in tearing of a muscle
or tendon.
10. Shin splint
– A shin splint is an overuse injury that results in
pain in the front and sides of the lower leg.
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Exercising in Severe Weather
• Different kinds of weather can
cause safety and comfort concerns.
• It is possible to exercise in a variety
of environmental conditions as long
as you take certain precautions.
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If You Participate in Physical Activity
During Extreme Weather Conditions
• What precautions should I take if I work out
in cold weather?
– Cold temperature-related illnesses are
conditions that result from exposure to
low temperatures.
– Frostbite is the freezing of body parts, often
the tissues of the extremities.
– Hypothermia is a reduction in the body
temperature so that it is lower than normal.
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If You Participate in Physical Activity
During Extreme Weather Conditions
• What precautions should I take if I work out
in cold weather?
– There are some steps you can take to prevent
cold temperature-related illnesses.
• Postpone exercise if the windchill puts
health status at risk or if it is icy and wet.
• Wear several layers of lightweight clothing
and drink plenty of water.
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If You Participate in Physical Activity
During Extreme Weather Conditions
• What precautions should I take if I work out
in hot weather?
– Heat-related illnesses are conditions that
result from exposure to temperatures that are
higher than normal.
– Heat cramps are painful muscle spasms in
the legs and arms due to excessive fluid loss
through sweating.
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If You Participate in Physical Activity
During Extreme Weather Conditions
• What precautions should I take if I work out
in hot weather?
– Heat exhaustion is extreme tiredness due to
the body’s inability to regulate its temperature.
– Heatstroke is an overheating of the body
that is life-threatening. It occurs when
sweating ceases so that the body cannot
regulate its temperature.
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If You Participate in Physical Activity
During Extreme Weather Conditions
• What precautions should I take if I work out
in hot weather?
– There are some steps you can take to prevent
heat-related illnesses.
• Postpone exercise if the heat index puts
health status at risk.
• Drink fluids before and during your workout
and wear porous clothing, a hat,
sunglasses, and sunscreen.
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If You Participate in Physical Activity
During Extreme Weather Conditions
• How does air pollution affect my workouts?
– The Air Quality Index, or AQI, is a measure
of air quality based on the sum of the levels of
five different pollutants.
– Air pollution influences the safety and
effectiveness of workouts.
– It is best not to work out outdoors when the
AQI is high.
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If You Participate in Physical Activity
During Extreme Weather Conditions
• How will being in a high altitude affect
my workout?
– Being in a high altitude places extra demands
on the body.
– People who work out too much at first may
develop altitude sickness.
– Signs of altitude sickness are shortness of
breath, chest pain, and nausea.
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Study Guide
1. Match the following terms and definitions.
___
D PRICE treatment
___
A heat cramps
___
B training threshold
___
E heat exhaustion
___
C hypothermia
A. painful muscle spasms due to
excessive fluid loss
B. the minimum amount of overload
required to obtain fitness benefits
C. a reduction in the body
temperature so that it is lower
than normal
D. a technique for treating
musculoskeletal injuries
E. extreme tiredness due to the
body’s inability to regulate
its temperature
Study Guide
2. Identify the following statements as
true or false.
_______
Muscle strain is the overstretching of a
true
muscle that may result in tearing of a
muscle or tendon.
_______
Microtrauma is an injury that is recognized
false
as a person continues to work out.
_______
Tendonitis is an inflammation of a bone.
false
_______
Training principles are guidelines to follow to
true
obtain maximum fitness benefits and reduce
the risk of injuries and illnesses.
Study Guide
3. Name five physical activity-related injuries
that can be avoided.
Physical activity-related injuries that can
be avoided include side stitches, sprains,
stress fractures, tendonitis, overuse
injuries, microtraumas, bruises, muscle
cramps, muscle strains, and shin splints.
Lesson Resources
Web Quest Project
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Self-Check Quiz
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