1. EXERCISING SAFELY
CHAPTER 3

2. 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?

3. 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

4. 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

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

6. SAFETY FIRST! 80% of all injuries can be prevented.
Warm up – stretch for min before
Cool down – stretch for 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

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

8. 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

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

10. 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

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

12. 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

13. FIFTH OBJECTIVE:
Identify signs of heat-related disorders

14. 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

15. 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

16. 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

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

18. 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

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

20. 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

21. 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

22. EIGHTH OBJECTIVE:
Identify common problems associated with exercise

23. 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

24. 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

25. 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

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

27. 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

28. 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

29. 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

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

31. 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?

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