1. Chapter Three Exercising Safely

2. The Warm-up Perform low intensity movements similar to the activity that you will be performing…

3. The Cool-down Allow 5-10 minutes for the cool down to allow the heart rate and breathing rate to return to normal. Stretching after a workout is also a good idea.

4. Selecting Footwear ä Type of activity ä Your foot type ä Shoes that fit ä Type of shoe construction

5. Exercising in Hot Weather ä Never wear rubber suits ä Drink plenty of fluids ä Avoid using salt tablets ä Workout at the coolest part of the day ä Cut down your workouts ä Dress in light colored, loose-fitting clothing ä Wear a hat or visor

6. Fluid Replacement ä Drink water before you start exercising ä While exercising, drink a cup of water every 15 minutes for a total of one quart per hour ä After exercise, continue drinking a cup of water every 15 minutes

7. HEAT-RELATED DISORDERS HEAT CRAMPS Usually not a serious problem but can be very uncomfortable. The affected muscle will contract violently & uncontrollably Symptoms: thirst, nausea, clammy skin, chills and / or increased heart rate. FIRST AID PROCEDURES: 1. Stop the activity and massage the muscle. 2. Replace fluids by drinking ½ a cup of H2O every 15 minutes. 3. Move to a shaded area.

8. HEAT-RELATED DISORDERS Heat Exhaustion A body condition usually caused by lack of fluids and excessive heat. It is often caused by failure to drink fluids and replace those lost through sweating. Symptoms: Pale skin, heavy perspiration, nausea, and rapid shallow breathing. FIRST AID PROCEDURES: 1. Stop physical activity, move to a cool shaded area, apply wet towels 2. Drink large amounts of fluids ( H2O ). 3. Seek medical attention.

9. HEAT-RELATED DISORDERS HEATSTROKE: A response to heat that results in high body temperature. When a lot of H2O has been lost, the brain shuts down the sweating mechanism to prevent additional H2O loss. Heatstroke can be LIFE-THREATNING!! SYMPTOMS: Hot, dry skin, very high body temp. sudden collapse and possible unconsciousness.

10. HEATSTROKE FIRST AID PROCEDURES: 1. Seek medical attention-911 2. Apply ice packs to the head. 3. Remove clothing & apply ice, cold H2O, wet towels or alcohol to cool the body.

11. Common Exercise Problems ä Muscle soreness ä Muscle cramps ä Stitch in the side ä Heel Pain ä Shin splints ä Sprains (ligaments) ä Strains (muscles)

12. Injury Treatment - The PRICE Method ä Protect from further injury by using splints, pads or crutches ä Rest the injured part ä Apply ICE to reduce inflammation and pain ä Compression or pressure reduces blood flow and swelling ä Elevate the injured area.