Concept 3 Preparing for a physical activity Contents What should we do before starting a physical activity Steps to be respected during a daily physical activity The facts about Physical activity in the heat Physical activity in other environments Soreness and injury Chapter 3: Preparing for Physical Activity

Chapter 3: Preparing for Physical Activity Chapter 3 Preparing for physical activity Lets make our PA enjoyable, effective and safe Introduction Physical activity must be a part of a person’s normal lifestyle Preparation is the key of persistence and can help reduce injuries Chapter 3: Preparing for Physical Activity

Chapter 3: Preparing for Physical Activity A. What should I do before starting a physical activity? 1. Medical readiness the stress on heart can be unsafe for certain individuals Physical Activity Readiness Questionnaire (PAR Q) to prevent Md Ex ACSM guidelines : if a clinical exercise test or medical consultation is necessary prior to physical activity (table1) Chapter 3: Preparing for Physical Activity

Chapter 3: Preparing for Physical Activity

Chapter 3: Preparing for Physical Activity 2. How to dress up for physical activity table 2 Comfort in exercise is more important than looks specific clothing, comfortable, porous clothing (Gortex) warm-up suit, absorbent socks that fit properly, helmet , gloves, padded and reflecting clothes, Cross-training footwear is the best choice Chapter 3: Preparing for Physical Activity

Chapter 3: Preparing for Physical Activity

Chapter 3: Preparing for Physical Activity B. Steps to be respected during a daily physical activity program 1.Warm-up (2 to 5 min) prepares the body for physical activity Fig 3 a) Cardiovascular warm-up: moderate Walk or jogging prepares the cardiovascular system to prevent irregular heart beats and accumulation of premature lactic acid (fatigue) b) Statitic stretching of skeletal muscles and tendons (elastic, extensible) to reduce muscle injury and enhance performance) Chapter 3: Preparing for Physical Activity

Chapter 3: Preparing for Physical Activity

Chapter 3: Preparing for Physical Activity 2. Main activity: vigorous or moderate 3. Cool-down  (2 min): back to rest, promotes effective recovery and minimizes muscle soreness . It’s a light activity, consisting of the same exercises in the warm up . No cooling down can cause dizziness or passing out fig 2 Chapter 3: Preparing for Physical Activity

Chapter 3: Preparing for Physical Activity C) The facts about Physical activity in the heat 1. Physical activity in hot and humid environment To keep the normal human body temperature (37°C) during a vigorous PA, produced heat must be dissipated (conduction, convection and evaporation of sw) Sweat is a cooling process during which evaporation transfers heat from the body and reduce the body temperature In hot and humid condition the saturated air with moisture make evaporation less effective Chapter 3: Preparing for Physical Activity

Chapter 3: Preparing for Physical Activity 2. Heat related illness Dehydration can occur when the maximum sweat rate approach 1-2 liter per hour table 3: Heat cramps, heat exhaustion and heat stroke (hyperthermia) The color of urine is a way to monitor the fluid loss Below 26.7°C, exercise is safe for most people Chapter 3: Preparing for Physical Activity

Chapter 3: Preparing for Physical Activity 3. Acclimatization improves the body’s tolerance in the heat With regular exposure to heat, the body becomes conditioned to sweat Its easier to maintain the safe body teperature (37°C) 4. Precautions Limit or avoid PA in hot or humid environments table 4 (apparent temperature) Replace fluids regularly Gradual exposure to PA in hot or humid environments Dress up with porous and light color clothing and cap Do not change your wet shirt Rest frequently Do it in the morning and watch for the heat stress Chapter 3: Preparing for Physical Activity

Chapter 3: Preparing for Physical Activity

Chapter 3: Preparing for Physical Activity D) Physical activity in other environments 1.Cold and windy weather goal to retain the body’s heat and avoid hypothermia or frostbite Wind promotes heat loss through convection Special consideration limit or cancel activity according to windchill factors Table 5 Dress properly : light clothing in several layers (wickable fabrics) . A porous windbreak . Wear a hat, mask and gloves. Keep from getting wet Chapter 3: Preparing for Physical Activity

Chapter 3: Preparing for Physical Activity

Chapter 3: Preparing for Physical Activity 2. High altitude and air pollution because of the low oxygen pressure in HA, respiration rate and heart rates are elevated Acclimation to HA requires a minimum of 2 weeks Poor physical activity can be caused by pollutants such as ozone, CO and pollens Symptoms are headache, eye irritation, and coughing Chapter 3: Preparing for Physical Activity

Chapter 3: Preparing for Physical Activity E) Soreness and injury 1. Soreness, the temporary unpleasant experience accompanied by swelling and pain after an intense exercise Soreness or the delayed-onset muscle soreness (DOMS) results from microscopic muscle tears and not from the accumulation of lactic acid (fatigue); DOMS occurs at least 24 h after intense PA or so with swelling and pain, Starting gradually with regular warm-up and cool down limit running downhill are highly recommended to avoid DOMS Acute muscle soreness: alteration to the chemical balance, increased accumulation of fluid in muscles Chapter 3: Preparing for Physical Activity

Chapter 3: Preparing for Physical Activity 2. How should we deal with injuries * Injuries A strain occurs when fibers in muscle are injured (muscle tear) A sprain is an injury to a ligament (b,b) Tendonitis: inflamation or swelling of a tenden (b,m) Back pain Torn cartilage * For minor injuries the RICE formula can help to reduce the pain and speed up recovery (initial treatment of injuries) R: rest to avoid further damage I: ice to minimize swelling (25 min and 3 times a day) C: compression to minimize swelling (elastic bandages) E: elevation to minimize swelling Chapter 3: Preparing for Physical Activity

Chapter 3: Preparing for Physical Activity 3. Muscle cramps * When the muscle contracts vigorously for continued periode of time MC are short, painful and not considered to be an injury MC can result from lack of fluid replacement, and from fatigue MC can be relived by statically stretching the cramped muscle 4. In case of persistence of pain after statically stretching the cramped muscle, one may have an injury Chapter 3: Preparing for Physical Activity