Bell Ringer Why is warming up necessary before your work out? List three things people do that are not safe when they start working out?

Chapter Three Exercising Safely

The Warm- up Perform low intensity movements similar to the activity that you will be performing… Evidence suggests that warm – up helps minimize physical activity and exercise injuries and may help reduce some of the symptoms of muscle soreness.

Purpose of the Warm - up Raise your Heart Rate Enables your muscles to work safely and more efficiently

The Cool- down Allow 5-10 minutes for the cool down to allow the heart rate and breathing rate to return to normal.

Common Exercise Problems Muscle soreness Muscle cramps Stitch in the side Heel pain / Ankle Sprains Muscle strains Micro – trauma: injury that does not immediately cause pain or soreness.

Injury Treatment- The PRICE Method Protect from further injury by using splints, pads or crutches Restrict activity – rest the injured part Apply Ice to reduce inflammation and pain Compression or pressure reduces blood flow and swelling Elevate the injured area

Selecting Exercise Clothing Hot Weather Select cotton clothing that is light- colored and allows air movement to help evaporate perspiration.

Selecting Exercise Clothing Cold Weather Wear layers of clothing that are easy to remove as your body heats up.

Selecting Foot Wear Type of activity Your foot type Shoe that fit Type of shoe construction

Bell Ringer Chapter 3 Review Write the questions answer 1 – 5 True or False Pg. 53

Chapter 3 Notes - 2

Chapter 3 Notes - 2

Exercising in Hot Weather Workout at the coolest part of the day Cut back on your workouts Dress in light- weight, light – colored, loose – fitting clothing Wear a hat

Exercising in Hot Weather Never wear rubber suits Drink plenty of fluids Wear a sunscreen of at least 15 SPF

Fluid Replacement Drink water before you start exercising While exercising, drink a cup of water every 15 minutes for a total of one quart per hour After exercising, continue drinking a cup of water every 15 minutes

Heat Related Disorders Heat Cramps Affected muscle contracts violently and uncontrollably Symptoms: thirst, nausea, clammy skin, chills and/ or increased heart rate Treatment: stop activity, massage the muscle, replace fluids

Heat Related Disorders Heat Exhaustion Fatigue, weakness and collapse Symptoms: pale skin, heavy perspiration, nausea, and rapid pulse, shallow breathing Treatment: stop activity, move to cool, shaded area, apply wet towels, drink large amount of fluids, seek medical attention

Heat Related Disorders Heat Stroke Can be life – threatening Symptoms: very high body temperature, sudden collapse and possible unconsciousness Treatment: seek medical attention,

Exercising in Cold Weather Wear a head covering Try wearing a mask or scarf Get used to exercising in cold weather gradually Exercise with a friend