Healthy Living 1200 Unit 1: Active Living: Section 2 Notes.

Slides:



Advertisements
Similar presentations
Chapter 2: Safe and Smart Physical Activity
Advertisements

Frostbite hypothermia overexertion heat exhaustion heat stroke muscle cramps strains sprains.
Heat Stress Management. Doing too much on a hot day, spending too much time in the sun or staying too long in an overheated place can cause heat-related.
Physical Activity Injuries
Physical Activity Injuries
Paul Halford, Director of Coaching - PA. West Prevention and Care of Injuries ‘E’ through ‘A’
A First Aid Guide for the Youth Coach Prevention and Care of Injuries.
LESSON 2.1 S.JETT, NBCT MONTEVALLO MIDDLE FITNESS FOR LIFE – CORBIN & LINDSEY PHYSICAL ACTIVITY: Getting Ready.
Safety for Life. The warm up should last for about 5 to 10 minutes. You can perform movements similar to the activity you will be performing, such as.
My Life Monday How to cope with heat stress It is that time of year again when we have to worry about the heat and its affects. Working under hot and humid.
Physical Activity and Injury
Sports Fitness Injuries. Session 13 Objectives The student will learn how to define, identify, and treat the basic sports injuries associated with wellness.
Paul Halford, Director of Coaching - PA. West A First Aid Guide for the Youth Coach Care of Injuries.
 By the end of this lesson you will be able to:  Identify weather-related risks associated with various physical activities  Analyze strategies for.
Chapter Three Exercising Safely. The Warm-up Perform low intensity movements similar to the activity that you will be performing…
Chapter 4 Lesson 5 Physical Activity Injuries
Concept 3 Preparing for a physical activity
© 2011 National Safety Council COLD AND HEAT EMERGENCIES LESSON
4.1 – Exercise Stages 4.2 – Attitudes !
Unit 4.  Symptoms: ◦ Frostbite:  1. Skin becomes white or grayish yellow and looks glossy  2. Pain is sometimes felt early, but subsides later.
Chapter 2: Safe and Smart Physical Activity
Mr. Ramos.  Objectives ◦ Explain how to be prepared for a medical emergency. ◦ Identify the steps to take in an emergency. ◦ Describe the steps involved.
BELL WORK Have you ever had an emergency, such as a broken bone, insect bite, sprained ankle, nosebleed, poisoning, etc.
Chapter 2 – Safe and Smart Physical Activity NASPE Standards:
LESSON 2.2 S.JETT, NBCT MONTEVALLO MIDDLE FITNESS FOR LIFE – CORBIN & LINDSEY PHYSICAL ACTIVITY: PA and Injury.
Chapter 2: Safe and Smart Physical Activity
Chapter 4 Lesson 3 Avoiding Injuries. Minor Exercise-Related Injuries An injury caused by exercise usually occurs to the muscular and/or skeletal systems.
What You Will Do Apply the biomechanical principle of force to walking and jogging. Describe examples of unsafe walking/jogging technique. Identify common.
Lesson 2.2: Getting Ready Chapter 2: Safe and Smart Physical Activity Lesson Objectives: Explain how the environment affects physical activity. Describe.
Lesson 4 Fitness Safety and Avoiding Injuries. Safety First It is possible to injure yourself during physical activity. Getting examined before physical.
Chapter 2 Safe and Smart Physical Activity
Chapter Three Exercising Safely. The Warm-up Perform low intensity movements similar to the activity that you will be performing…
1 Lesson 4 Fitness Safety and Avoiding Injuries. 2 Safety First Screening before you begin any Physical Activity Use the correct safety equipment Pay.
First on the Scene First Aid and CPR 1 First on the Scene – Lesson 21 Heat and Cold Injuries Hypothermia - a generalized cooling of the body.
Exercise Guidelines. Objectives 1. Understand what clothing considerations should be made before exercising 2. Learn what precautions to take when exercising.
Coping With Heat Stress It is that time of year again when we have to worry about the heat and its affects. Working under hot and humid conditions places.
Athletic Injuries. Sprain DEFINITION – Stretching of a joint or ligament SYMPTOMS – Sever pain, Swelling, Difficulty moving TREATMENT – R.I.C.E.
~ Heart and lungs are stronger ~ Cholesterol level is kept within a healthy range ~ Good ratio of muscle mass to fat mass is maintained. ~ Metabolic rate.
EXERCISING SAFELY. COMPONENTS OF A COMPLETE WORKOUT Warm-up – consists of a variety of low-intensity activities that prepare the body to workout Gradually.
Physical Activity Injuries. Weather Related Risks Hot Weather Cold Weather.
Getting Started in Physical Activity.  Hot, humid weather  Cold, windy, and wet weather  Pollution  Altitude.
Chapter 2 Safe and Smart Physical Activity. Medical Readiness Medical Exams Physicals Consulting physicians Seeing athletic trainer.
Heat and Cold Emergencies People at risk for heat-cold emergencies include those who work or exercise outdoors, elderly people, young children and people.
FITNESS INJURIES. Target: I will be able to explain what the RICE method is used for and what each element means Pg. 47 Minor Exercise Related Injuries:
Physical Activity and Fitness
Heat Exposure Heat Exposure Heat Cramps Heat Strokes Heat Exhaustion.
Injury & First Aid Injury Lesson Objectives: Consider how injuries might be caused and the type of injury that results. Consider how injuries might be.
First Aid for Other Injuries Everyday Life Skills Chapter 1 – Lesson 3.
Fitness Safety and Avoiding Injuries. Safety First  What are some ways you can protect yourself during exercise? - Use the correct safety equipment for.
Fitness for Life Chapter 2 Safe and Smart Physical Activity
Chapter 2 Intro Video /videos/index.html /videos/index.html.
Chapter Four Guidelines for Exercise Exercise is to the body as reading is to the mind. G. Legman.
Lesson 1 1 Safe and Smart Physical Activity L E S S O N.
Environmental Emergencies
Chapter 2: Safe and Smart Physical Activity
Lesson #6- common injuries and illnesses from training
Lifetime fitness Part 3 Exercising safely Ch 2.
What You Will Do Apply the biomechanical principle of force to walking and jogging. Describe examples of unsafe walking/jogging technique. Identify common.
Fitness for Life Unit 4.
Bell Ringer Why is warming up necessary before your work out?
Mind Streaming Choose a partner
Chapter 2: Safe and Smart Physical Activity
Prevention and Care of Injuries
Mind Streaming Choose a partner
Exercise Safety.
Content Vocabulary shin splints stress fractures tennis elbow
What You Will Do Apply the biomechanical principle of force to walking and jogging. Describe examples of unsafe walking/jogging technique. Identify common.
Chapter 2: Safe and Smart Physical Activity
Injury and Recovery.
Presentation transcript:

Healthy Living 1200 Unit 1: Active Living: Section 2 Notes

Getting Ready for Physical Activity Before you begin a regular physical activity it is wise to assess your medical and physical readiness. Experts have devised a 7 item questionnaire called the Physical Activity Readiness Questionnaire (PAR-Q) If you answer yes to any of the 7 questions you are advised to consult with a doctor before beginning. PAR-Q Questionnaire

Preparing for Exercise in Hot Humid, Weather When exercising in hot, humid weather follow the following guidelines: Begin gradually- As your body becomes accustomed to PA it becomes more resistant to heat-related injuries. Start with short periods and increase gradually Drink water – During hot weather your body perspires more than normal to cool itself. This needs to be replaced by drinking water.

3. Wear proper clothing- Wear porous clothing that allows air to pass through it to cool your body. Wear light coloured clothing. 4. Rest frequently- Physical activity creates body heat. Rest periodically in a shady area to allow your body temperature to cool. 5. Avoid extreme heat and humidity- Pay attention to weather warnings of extreme heat. 6. Get out of the heat and cool the body when heat related injury occurs.

Heat-Related Injuries Heat Cramps- Heat cramps are painful, brief muscle cramps that occur during exercise or work in a hot environment. Muscles may spasm involuntarily.

2. Heat Exhaustion- a condition caused by excessive exposure to heat, characterized by paleness, cold clammy skin, profuse sweating, weakness and tiredness, nausea, dizziness, muscle cramps and possible vomiting. Body temperature may be normal or slightly elevated.

3. Heatstroke- working or exercising in hot conditions or weather without drinking enough fluids is the main cause of heat stroke. Extremely high core temperature of up to 41°C (106°F) Characterized by hot, red, dry skin, rapid pulse, shallow breathing, headache, confusion, strange behaviour, possible loss of consciousness. This is a serious condition can result in death and requires immediate medical attention.

Preparing for Exercise in Cold, Windy, and Wet Weather Avoid extreme cold and wind. Dress Properly – wear several layers of lightweight clothing rather than a heavy jacket or coat in cold weather. Wear waterproof, breathable garments in wet weather.

Cold Related Injuries Hypothermia – extreme cold can result in hypothermia, which is an excessively low core body temperature. Characterized by shivering, numbness, drowsiness, muscle weakness, confusion and disorientation. Frostbite – this occurs when a body part becomes frozen. Often a person with frostbite feels no pain, making this condition very dangerous. Read “Keeping fit in the cold”. Pages 66-67.

Dressing for Physical Activity The way you dress has a lot to do with your comfort and enjoyment. Wear comfortable clothing – tight clothing can restrict blood flow and limit your motion. Wash Clothing Regularly – clean clothing reduces chances of fungal growth or infections Dress in layers when exercising outdoors Wear proper socks – sport socks provide cushion, absorb sweat, and prevent blisters. Wear proper shoes- many activities have shoes specifically designed for them. They should fit properly and feel comfortable.

General Readiness: A Proper Warm-Up A warm-up is a series of activities that prepares the body for more vigorous physical activity, enhances performance, and helps prevent injury. A warm-up usually consists of a heart warm-up and a muscle stretching warm-up.

Heart Warm-up The heart is a muscle (one of the most important) and needs to be warmed-up. The heart warm-up should last at least 2 minutes and up to several minutes. It should consist of walking, slow jogging, or a similar activity that prepares you for more vigorous activity. The goal is to gradually increase your heart rate and warm the large muscles of the body. Should be done before and after your muscle stretching warm-up.

Muscle Stretching Warm-up This phase of the warm-up should consist of exercises that slowly stretches the muscles to loosen and relax them Relaxed muscles are less likely to be strained or pulled, than tight muscles. When preparing for sports or other vigorous activities, include a few slow, easy movements that are similar to the activity you will do. (example- pitchers should warm-up their throwing arm using pitching motions)

The Cool-Down After a work-out, your body needs to recover. It should consist of a heart cool- down and a muscle cool down. The heart cool-down helps prevent dizziness and fainting. You should continue to move for several minutes after vigorous activity. The muscle cool-down can consist of the same stretches as in your warm-up, but you may increase the intensity of each stretch because the muscles are now warm.

Portfolio Questions What are some environmental factors that can make activity unhealthy or unsafe? What are some of the guidelines for dressing properly for physical activity in normal environments? Why should you perform a proper warm-up and cool-down, and how can you perform them properly?

Physical Activity & Injury If physical activity is not done properly, injury can sometimes occur. Most injuries are minor but can be prevented if care is taken. Know how to exercise safely and avoid risky exercises that can lead to common injuries

Common Injuries Common minor injuries related to sports or exercise include: Sprains (injury to ligaments), strains (injury to tendons or muscles), blisters, cuts, and scrapes More serious but less common injuries include: Joint dislocations and bone fractures

Common Injuries The most common parts of the body injured in physical activity are: Skin, feet, ankles, knees, leg muscles Less common injuries: Head, arms, body, and internal organs such as the liver and kidneys

Types of Injuries Overuse injury: Occur when you repeat a movement so much that wear and tear occur to your body Includes blisters, shin-splints (soreness in the front of the lower leg) caused by small muscle tears or muscle spasms from overuse Runner's heel results in soreness of the heel These are common among long-distance runners and those activities that cause repeated impact on the feet

Types of Injuries A side stitch is a pain in the side of the lower abdomen that is often experienced in sports (those not used to vigorous activity) Not really an injury – pain subsides if activity is stopped or continued at a moderate pace To relieve, press firmly at the point of the pain with your hand while bending forward or backward

Types of Injuries Microtrauma – 'invisible injury' So small that it may not show up on an x-ray or exam Often do not cause immediate pain or soreness, but repeated use can cause symptoms of the damage to eventually appear Many adults experience back, neck, joint problems due to microtrauma caused in their youth

Preventing Injuries The human body is made up of about 206 bones that connect at joints Ligaments hold the bones together at the joint Ligaments are made of tough tissues Tendons are a type of tissue that connects muscles to bones

Ligaments vs. Tendons

Preventing Injuries When muscles contract, they pull your tendons and make your bones move Bones act as levers and work with muscles to allow body movement This exerts force on your bones, causing medical problems if proper techniques are not used during PA

Preventing Injuries Biomechanical principles can help you use your bones (levers) to move efficiently and avoid injury to joints and other body parts 1.Do not force your joints to move in ways they were not designed to move (ex. Avoid movement that rotates elbow or knee) 2.Movement should not overstress bones, tendons, ligaments, or muscles (ex. Trying to touch toes while both legs are straight can injure your back) 3.Balance the muscle development around a joint so that all muscles will develop properly (ex. Upper arm – don't overdevelop your biceps with no attention to triceps; eventually you might be unable to fully extend your arm, or strain your weaker triceps muscle

Preventing Injuries Simple guidelines: 1. Start slowly – many injuries occur in beginners 2. Listen to your body – injuries can occur when you ignore the signs and symptoms your body is giving you; pay attention to pain; slow exercise or stop altogether until you know what is causing the pain 3. Warm up before activity and cool down after activity – follow guidelines given earlier

Preventing Injuries 4. Be fit! A person with a healthy heart, lungs, muscles are less likely to be injured 5. Use moderation – overuse is the cause of many minor injuries; about 40% of regular runners and 50% of aerobic dancers experience injuries 6. Dress properly – poor shoes & socks can cause blisters or runner's heel

Simple Treatment of Minor Injuries Often necessary to seek medical attention Take immediate steps to reduce pain or prevent complications of the injury Important to know first aid For common injuries (muscle strains, sprains, and bruises) follow the R.I.C.E formula

The RICE Formula for Treating Injury R is for rest After first aid, the body part should be immobilized for 2-3 days (or longer) to prevent further injury I is for ice A sprain or strain should be immersed in cold water or covered with ice Immediately ice for 20 minutes starting to help reduce swelling and pain Should be applied several times a day for 1-3 days

The RICE Formula for Treating Injury C is for compression Use an elastic bandage to wrap injury to help limit swelling For a sprained ankle, keep the shoe laced and sock on foot until compression can be applied with a bandage Not too tight; take off periodically so as not to restrict blood flow E is for elevation Raise the body part above the level of the heart to help reduce swelling

Risky Exercises Some exercises are risky because they cause the body to move in ways that violate basic biomechanical principles Risk for microtrauma Can result in pain, joint problems, wear & tear injuries such as inflammation of tendons, bursa, joints, and a wearing away of joint cartilidge Long term – arthritis, back or neck pain

Risky Exercises Exercises to avoid: Hyperflexion exercises: bend joints too far and overstretch ligaments; hyper means too much; flexion means to bend Deep-knee bend, yoga ploughs, hands- behind-neck-sit-ups, knee pull downs Back Hyperextension exercises: opposite of hyperflexion; some back arching exercises tend to stretch your abdominal muscles and can injure your spinal discs and joints Straight-leg sit-ups, back bends, excessive upper back lifts, rear double- leg lifts, neck hyperextensions, neck circling to the rear, etc.

Risky Exercises Joint Twisting, Compression, and Friction Exercises: cause the joints to bend too far or in a way they were not intended to move; can result in injury to joints and tissues around the joint; create friction resulting in wear & tear Hurdle sits, double-leg lifts, sit-ups, standing straight-leg toe touches, etc. Improper Strengthening or Stretching Exercises: can result in muscle imbalance because they build muscles that are not especially in need of development; can cause injury to discs, abdominal tears, tendon tears, and loose ligaments Double-leg lifts, straight-leg sit-ups

Portfolio Questions What are some exercise-related physical injuries? How can you prevent injuries during physical activity? How can the RICE formula be used to treat physical injuries?