1. Injury Prevention and Treatment of Fitness Injuries Chapter 13

2. Heat Related Illnesses Heat Cramps –Characteristics Heat Exhaustion –Characteristics Heat Stroke –Characteristics

3. Prevention Of Heat Illnesses Hydration (cooler fluids) –Drinks with 8% sugar or less (colas have 10-12%) –Electrolyte replacement drinks Acclimatize –Avoid weather extremes Proper clothing

4. Hypothermia The body loses the ability to produce heat Core body temperature of 95 degrees or less Can occur when temps are above freezing Causes of hypothermia may include: –Air temperature –Dampness –Wind –Fatigue

5. Physical Symptoms of Hypothermia Change in mental status Abdomen cold to touch Shivering (shivering stops with profound hypothermia) Loss of coordination Speech difficulty

6. Prevention of Hypothermia Dress properly STAY DRY –Cover head, neck, and hands –Layer clothing –Maintain trunk warmth

7. Causes of Common Fitness Injuries Improper shoes and training surfaces Anatomical predisposition Beginning at a level that is too advanced Progressing too quickly

8. Common Fitness Injuries Refer to text: Ch. 13 p. 5-7 Shinsplints Muscle Cramps or Spasms/Side Stitch Sprains (ligaments connect bone to bone) Strains (muscle tears) Contusion (bruise) Tendonitis and Bursitis Muscle Soreness

9. Management of Injuries Using RICE (text Ch.13 p. 7&8) Rest Ice Compression Elevation

10. RICE R - REST: rest the injured site I - ICE: apply ice immediately after injury 20 - 30 minutes on, 30-45 min. off Apply for the first 72 hours

11. Icing Cont’d Icing reduces pain Icing reduces swelling (internal bleeding) –( a result of vasoconstriction) Avoid frostbite

12. Rice #2 C - COMPRESSION: wrap the site in an effort to control swelling during the first 72 hours post injury –Wrap towards the heart E - ELEVATION: elevate the first 72 hours – Elevate above “heart” level if possible to reduce pain and prevent further swelling

13. Treatment and Management of Injuries Using Heat Begin using heat after: Swelling is reduced or gone Relatively pain free range of motion Do not apply heat initially due to vasodilation

14. Getting in shape will re-shape your life! Has a positive impact on: –Health and happiness –Discipline –Self-esteem

15. Vehicles for Life Mechanical –Cars –Trucks –Boats Your body –You only have ONE –When you trade it in, it goes in a COFFIN!

16. A Quote To Remember It is just short of criminal to educate our society, then watch them neglect their bodies - allowing them to die at an early age from strokes cardiovascular diseases.