1. APF Chapters 3 and 4

2. Exercise safety PAR-Q: Physical Activity Readiness Questionnaire
7 questions to determine if medical consult is necessary before exercise. Questions assess cardiac, _________, and __________ risk
Clinical Exercise Test: This test is done by progressively increasing the work done on a ___________ while the patient is wearing an ______. Looks at ________ __________ during exercise.

3. Dressing for activity
Helps one maintain safety and comfort during exercise
Good shoes
Supportive clothing
Fabrics

4. Warm up
Prepares ____________ and ________ for activity. _______ min of less intense cardio works to perfuse the heart with blood flow it needs to support activity. Can also improve performance by putting off the formation of byproducts that can cause muscle fatigue.

5. Cool down
Helps __________- about 2 minutes of less intense cardio using same muscles as the ones used during work out helps the muscles continue to push blood back to the heart. If you stop abruptly, the blood pools and can result in _________, drop in blood pressure, and __________.
This is a perfect time to stretch since muscles are _________ and can increase in flexibility. Stretching afterward can also ______________________in fatigued muscles.

6. Temperature extremes
Heat is removed from the body through the ____________ of sweat. Cooler air helps this process; humidity does not. Up to 1-2 liters per hour of fluid is lost through sweat. You must replace this or it will be hard to maintain your __________________. When dehydrated, your body conserves water and shunts blood toward the skin to be cooled. This is not very effective and one risks ___________. How do you know if you are hydrated? Monitor the ________ and ___________ of your urine.

7. PRECAUTIONS
Limit/avoid activity in hot/humid conditions if not acclimatized. Do not exercise on Ozone action days!
Consume fluids: 2c. before activity, about 1c. every minutes of activity, and 16 oz. Of fluid for every pound lost during activity.
Try to work out early in the __________ or later at ________- be sure you are safe and __________.
Wear light colors to ________ light and also choose _________ material for those clothes.
STOP if signs of heat stress occur.

8. Know Thy Sweat Rate Runner’s World
The Test
1) Weigh yourself nude right before a run.
2) Run at race pace for one hour, keeping track of how much you drink (in ounces) during the run.
3) After the run, strip down, towel off any sweat, and weigh yourself nude again.
4) Subtract your weight from your prerun weight and convert to ounces. Then add to that number however many ounces of liquid you consumed on your run. (For example, if you lost a pound and drank 16 ounces of fluid, your total fluid loss is 32 ounces.)
5) To determine how much you should be drinking about every 15 minutes, divide your hourly fluid loss by 4 (in the above example it would be 8 ounces).
6) Because the test only determines your sweat losses for the environmental conditions you run in that day, you should retest on another day when conditions are different to see how your sweat rate is affected. You should also redo the test during different seasons, in different environments (such as higher or lower altitudes), and as you become faster, since pace also affects your sweat rate.

9. Heat Illness
Muscle cramping might be the first sign of heat-related illness, and may lead to heat exhaustion or stroke. Here is how you can recognize heat exhaustion and heat stroke and what to do:
Heat Exhaustion
Heavy sweating
Weakness
Cold, pale, and clammy skin
Fast, weak pulse
Nausea or vomiting
Fainting What You Should Do:
Move to a cooler location.
Lie down and loosen your clothing.
Apply cool, wet cloths to as much of your body as possible.
Sip water.
If you have vomited and it continues, seek medical attention immediately.

10. Heat Stroke High body temperature (above 103°F)*
Hot, red, dry or moist skin
Rapid and strong pulse
Possible unconsciousness
What You Should Do:
Call 911 immediately — this is a medical emergency.
Move the person to a cooler environment.
Reduce the person's body temperature with cool cloths or even a bath.
Do NOT give fluids.
*104°F taken rectally is the most accurate.

11. Cold climate exercise Take precautions against frostbite and hypothermia. Wind chill can be dangerous.
Wear layers: inner should ________, second should be more __________, sports windbreakers are good as well because they allow for fluid to escape but block wind.
_________ exposed skin: hats/caps, mask, mittens…
Try to stay dry- remember what we said about heat loss.

13. DOMS:
Delayed Onset Muscle Soreness: hours post exercise. It is caused by ___________ in muscle fibers.
PREVENTION: get a good ________and also ________ ___________your activity.

14. Most common injuries Strain- ___________ or tear of a muscle
Sprain- overstretch or tear of a ___________
Tendonitis- overuse of the tendon resulting in pain and ___________
Cramps-________of the muscle

15. IF INJURY OCCURS
When in doubt, seek medical attention to rule out serious problems.
R-_______________to decrease the risk of further injury
Ice- decreases the pain and swelling. Use for 20 minutes 3x a day for 2-3 days
Compression- use an __________to support the area and minimize swelling.
Elevation- Keep part above the level of the _________ to decrease swelling.

16. Principles of exercise
Chapter 4
Principles of exercise

17. Overload
If a muscle is to get stronger, it must be worked __________ than normal.
Flexibility- take the joint through a larger than normal ROM.

18. Progression
___________ increase your load. Too slowly wastes time. Too quickly can bring ________.

19. Specificity
The__________must be specific to the benefit you wish. E.g.: lifting weight to increase muscle strength. It is also specific to body part: runners have good leg development, but often lack upper body development **Keep this in mind with planning ________ and __________ activities. These can be used to balance out the necessary spots.
Training is most effective when it closely ____________ the activity being prepared for. Ex: shot putters need good arm strength and also must train with an overload that resembles the motion of putting the shot.

20. Reversibility
If you don’t use it you will lose it.

21. FITT Principle Frequency: ___________? 3+ days
Intensity: Must be intense enough to __________
Time: Depends on the type of activity
Type: What kind of activity is being performed

22. Threshold of training
Minimum amount of activity that will produce __________. Sometimes “Normal” activity is not enough, depending on the desired benefit.

23. There is a FIT for everything…
Each component of fitness has its’ own FIT formula. Remember it takes several weeks for the ____________ benefits to show. The _____________ benefits show up almost immediately (feeling better and feeling a sense of ________________)
Start slow, stick with it and enjoy yourself. The benefits come to those who persist- you’re in it for the long haul.

24. Physical Activity Pyramid
Moderation and balance is key.
Base: Lifestyle physical activity. EXAMPLES:
Second level: Active aerobic activity or vigorous sports-increase the HR and can be carried on for a long time without stopping. Workout is harder and helps increase the CV endurance/ decrease body fat. EXAMPLES:
Level 3: Flexibility and resistance training
Level 4: Rest= regular sleep, relaxation, and time off.

26. Guidelines
Use exercise for all pyramid levels. There is no one perfect activity- all have benefits
Interchanging level 1 and 2 activities can be beneficial and must be planned for. Pay attention to time….
You are never too busy to exercise- even a little exercise is better than none.
Time management is key: plan your time wisely so you can be sure to take care of yourself.