EXERCISING SAFELY CHAPTER 3

Myths? …Facts? Hot drinks keep you warmer during cold weather? You need to eat more during the winter to keep warm? You should apply heat as soon as possible to relieve pain? Caffeine free soft drinks can be used to replace carbohydrates after exercise?

Myths? …Facts? Myth (drink a whole quart of hot liquid to generate body heat) Myth (only if burning calories) Myth (apply ice and elevate, apply RICE method) Fact

OBJECTIVES Procedures/Benefits of cool down/warm up Proper clothing for proper weather Precautions in hot weather Proper fluid balance Heat related disorders Precaution in cold weather Exercising in air pollution Exercising in the sun Common problems

FIRST OBJECTIVE: Identify proper procedures and benefits of warming up and cooling down

SAFETY FIRST! 80% of all injuries can be prevented. Warm up – stretch for 10-15 min before Cool down – stretch for 10-15 min after Use proper technique in each exercise Establish a regular schedule NO shortcuts Know your weak spots, Listen to your body Establish whole conditioning program Function at high levels

SECOND OBJECTIVES: Describe how to select appropriate clothing and footwear for exercising during hot and cold weather.

Selecting Exercise Clothing Cotton for hot and cold weather Layer clothes in cold weather Synthetic fibers Comfortable/loose fitting clothing is best sometimes Light colors in the heat and at night Wear socks that fit well, made of cotton, and are clean Buy footwear that fits – women may wear men’s Certain guidelines for shopping for shoes Wear and tare on shoes

THIRD OBJECTIVE: Identify precautions to be taken when exercising in hot weather HOT

Exercising in Hot Weather Muscles produce heat = rise in body temp After exercising in heat, body dehydrates, BV decreases Guidelines for exercising in heat Plan workout around weather Cut back on workouts Dress in lightweight, loose-fitting, light colored Never wear rubber suits Drink plenty of water Don’t use salt tablets

FOURTH OBJECTIVES: Explain methods of maintaining proper fluid balance during physical activity

Fluid Replacement Don’t wait until you are thirsty to begin drinking Drink a couple of cups 1-2 hrs before exercising Drink 1 cup every 15 minutes while exercising After exercising, 1 cup/15 min Exercise<90mins, drink cool water Exercise >90mins, drink sports drink Avoid caffeine and alcohol Clear urine = adequate hydration, dark urine = dehydrated Fruit juices, caffeine free soft drinks, and sports drink help replace carbohydrates

FIFTH OBJECTIVE: Identify signs of heat-related disorders

Heat-Related Disorders Heat Cramps- usually not serious, muscle will contract uncontrollably SYMPTOMS: Thirst, nausea, clammy skin, chills, and increased HR PROCEDURES: Stop, massage and stretch muscle, Replace fluids Move to shade

Heat Exhaustion- response to heat characterized by fatigue, weakness and collapse. Usually caused by failure to replace fluids. SYMPTOMS: Pale skin, heavy perspiration, nausea, and rapid, slow breathing PROCEDURES: Stop activity, move to shade, apply wet towel, drink fluids, seek medical help

Heat stroke- response to heat that results in high body temperature Heat stroke- response to heat that results in high body temperature. Lots of water lost makes the brain shut down the sweating mechanism. Life threatening. SYMPTOMS: Hot, dry skin, high body temperature, sudden collapse, unconsciousness PROCEDURES: Seek medical help, apply ice packs to head, remove clothing apply ice, water, wet towel or alcohol

SIXTH OBJECTIVE: Identify precautions to be taken when exercising in cold weather

Exercising in Cold Weather Conserving body heat is important Air temperature, wind chill, dampness and fatigue Wear layers of clothing Review rules for exercising in cold Hypothermia-the breakdown in the body’s ability to produce heat SYMPTOMS: Body temp drops below 95*, shivering with lack of coordination, difficulty speaking, get medical attention Taking medications increase risk of hypothermia

SEVENTH OBJECTIVE: Identify precautions to be taken when exercising in the sun

The Sun and Skin Cancer AMERICAN CANCER SOCIETY High risk People 1 in 7 American's will get a form of cancer Serious sunburn early can lead to cancer later ¾ of deaths from skin cancer ~ malignant melanoma Remember ABCD A= asymmetry B= bleeding C= color D= diameter High risk People Fair skin, sunburns easily, family history, outside most of day Precautions Wear sunscreen Avoid sun between 11-2 Wear wide hat and protective clothing

Common questions A: Yes. Some UV radiation can still reach you Q: Why does sun exposure cause wrinkles? A: Sun exposure causes a buildup of thick, tangled fibers in the skin, contributing to “leathery” look Q: Are tanning booths safe? A: No. Tanning lights use ultraviolet radiation. No safe Tan Q: Do you need to use sunscreen if you remain in the shade? A: Yes. Some UV radiation can still reach you Q: If you have olive or dark skin, do you need to worry about skin cancer? A: Yes, although the risk is not as high as for fair-skinned people

EIGHTH OBJECTIVE: Identify common problems associated with exercise

Other Precautions LIGHTNING: 100 people die a year from lightening Be alert- count seconds between flash and thunder Every 5 seconds = one mile Stay in safe shelter Avoid standing under tree, open areas, or high altitudes Get out of lakes, river, pools Stay away from metal

Injury Begins as small pain and worsens with time Caused by over use, changing intensity, and adapting time Avoid injury by: Starting slow and warm up Be alert when switching shoes Be cautious at end of work out Cool down correctly Injury treatment RICE- rest, ice, compression, elevation DO NOT use heat on new injury – apply after 48 hours of RICE methods

Muscle Soreness Universal outcome of vigorous exercise Soreness due to tiny tears in muscle and tissue Stretching and minor usage ease soreness Massaging, warm baths and cold applications help Resuming activities after pain help

Muscle Cramps Involuntary muscle contractions Causes: Dehydration Electrolyte imbalance Injury Inadequate physical conditioning overexertion

Stitch in the side Pain in upper abdomen – can occur at any time Usually occurs at beginning of program Theories of occurrence: Muscle cramp Spasm in diaphragm Too much lactic acid Reduced blood flow

Heel Pain, Shin Splints, and Hard Surface Running Heel pain “stone bruise” Occurs from repeated pounding on fat pad of heel, standing for long periods, over weight To prevent wear proper shoes, reduce shock, add ice after running Shin splints and hard surface running Run on grass, proper footwear Prolonged running – causes inflammation, tearing of muscle Use RICE method

Sprains and Muscle Strains Sprains – injury to ligament or capsule that surrounds joint Cause by movement of joint beyond its range of motion RICE method will reduce pain and help with recovery Muscle strains – overstretched Can tear muscle fibers If torn complete, surgery is needed RICE method followed by moist heat, and stretching

SUMMARY Exercise safely Proper clothing Environmental conditions Importance of drinking water Heat related disorders Outdoor exercisers Treating common problems

Review Questions 1. Dark colored clothing is best for exercising in hot weather? 2. Cooling down properly helps prevent sore muscles? 3. It is not necessary to wear sunscreen unless you are out in the sun all day? 4. Heat stroke can be a life threatening condition?

Review Questions (Answers) 1. False 2. True 3. False 4. True