1. 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?

2. Chapter Three
Exercising Safely

3. 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.

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

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

6. 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.

7. 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

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

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

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

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

13. Chapter 3 Notes - 2

14. Chapter 3 Notes - 2

15. 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

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

17. 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

18. 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

19. 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

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

21. 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