EXERCISING SAFELYEXERCISING SAFELYEXERCISING SAFELYEXERCISING SAFELY

CHAPTER 3CHAPTER 3

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?

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

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

FIRST OBJECTIVE:• Identify proper procedures

and benefits of warming up and cooling down

SAFETY FIRST!• 80% of all injuries can be prevented.• Warm up – stretch for 10-15 min before• Cool down – stretch for 10-15 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

SECOND OBJECTIVES:• Describe how to

select appropriate clothing and footwear for exercising during hot and cold weather.

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

THIRD OBJECTIVE:• Identify precautions to be taken

when exercising in hot weather

HOT

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

FOURTH OBJECTIVES:

• Explain methods of maintaining proper fluid balance during physical activity

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

FIFTH OBJECTIVE:• Identify signs of heat-related disorders

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

• 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

• 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

SIXTH OBJECTIVE:• Identify precautions to be taken

when exercising in cold weather

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

SEVENTH OBJECTIVE:• Identify precautions to be taken

when exercising in the sun

The Sun and Skin Cancer

• AMERICAN CANCER SOCIETY– 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

Common questions

• 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

EIGHTH OBJECTIVE:

• Identify common problems associated with exercise

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

• 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

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

Muscle Cramps• Involuntary muscle

contractions• Causes:

– Dehydration– Electrolyte imbalance– Injury– Inadequate physical

conditioning– overexertion

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

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

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

SUMMARY

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

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?

Review Questions (Answers)

• 1. False• 2. True• 3. False• 4. True