1. Exercise Guidelines

2. Objectives 1. Understand what clothing considerations should be made before exercising 2. Learn what precautions to take when exercising in weather extremes 3. Become familiar with common exercise injuries 4. Discuss and implement safe exercise practices

3. Terms 1. Hyperthermia – an increase in body temperature with a reduction of body fluids 2. Hypothermia – an excessive decline in body temperature 3. Heat Cramps – A heat related problem in which certain muscles contract involuntarily and cause pain 4. Heat Exhaustion – A condition caused by profuse sweating, dizziness, and extreme weakness 5. Heat stroke – A medical emergency characterized by hot, dry skin and rising body temperature

4. Terms 6. Warm-up – a 10-15 minute light exercise period in which the body is prepared for vigorous exercise 7. Cool-down – a 10-15 minute period of mild exercise following vigorous exercise that allows the body and heart rate to return to normal 8. Shin Splint – an inflammation of the membrane on the front of the bones in the lower leg 9. Side Stitch – Sharp pain in the side just under the ribs 10. Sprain – injuries to ligaments surrounding joints or to the capsule-like sac that surrounds a joint

5. Exercise Guidelines Consult a Doctor  -Before exercise  -Physicals  -Assess yourself (fitness test)  -Know how much you can handle Set Goals -REALISTIC GOALS! -Safe goals

6. Exercise Guidelines (cont’d) Be Safe -Exercise with a friend For accountability as well as safety -Safe Environment -Avoid Air Pollution (smog) -Do not exercise after a big meal -Do not exercise when sick

7. Exercise Guidelines (cont’d) Clothing Shoes - Good Arch support - wedge soles - will not give you blisters - make sure they have laces (ladies this means no flats) Socks - prevent direct friction that causes blisters - may need to wear two pair - Clean socks! dirty socks may have fungus or bacteria Cloth, Pants, Shirts, Shorts, Jackets, etc. - loose but not baggy, tight fitting clothes may rub and chafe - Cotton or athletic fabric because they absorb and or insulate

8. Exercise Guidelines (cont’d) Exercise in heat - BE SMART STRENUOUS EXERCISE IN HEAT CAN HURT OR EVEN KILL YOU!!! Hyperthermia - Results in Heat Cramps Heat Exhaustion Heat Stroke

10. How to Prevent Heat Related Illness Wear light colored, light weight, breathable clothing -NO PLASTIC “WEIGHT LOSS” SUITS!!! Hydrate -Before, During, and After Exercise Avoid Exercise altogether on extremely hot or humid days

11. Exercise in Cold Weather Hypothermia Increase the time of your warm-up and gradually increase exercise Wear thermal under and outer wear Cover hands, face, and head Water resistant outer wear if exercising in snow or cold rain

12. Warm-Up Vital For a Safe Workout 10-15 minutes 2 parts -Brisk walk or Jog -Stretch Warm-up Benefits 1. -Helps you mentally focus 2. -Increases heart rate and blood supply to muscles 3. -Generates heat in muscles and joints making you more flexible and less likely to be injured

13. Cool-Down Helps bring your body back to “normal” 10-15 minutes 2 parts -Brisk walk or Jog -Stretch Benefits of a Cool-Down -Prevents blood from pooling, Causing lightheadedness -Prevents soreness and tightness in muscles

14. Common Exercise Injuries Blisters Shin Splints Side Stitch Sprains

15. Unit 3 exercise guidelines