Guidelines for Exercise

1
Chapter 4

• Guidelines for Exercise

2
Getting Started

• Medical Exam
• If you have been ill
• Inactive for long time
• Should involve stress testing
• Fitness Evaluation
• Sets realistic goals
• Determines progress
• Starting point
• Goal-setting
• Short term/Long Term
• Attainable and challenging

3
What To Wear?

• Sneakers
• Care and protection of feet
• Clean, dry, good repair
• Socks
• Prevent friction on skin
• Clean and fit properly

• Shirt
• Synthetic/Cotton instead of nylon
• Light instead of dark
• Shorts
• Loose around thighs
• Light material

4
Exercise in Hot Weather

• Danger in hot humid environment
• Hyperthermia ? increase in body temperature

• Heat Illness
• Heat Cramps
• Heat Exhaustion
• Heat Stroke

5
Heat Cramps

• Involuntary muscle contraction
• What to do?
• Stop activity
• Apply pressure
• Rest
• Drink water

6
Heat Exhaustion

• Profuse sweating, dizziness, weakness
• What to do?
• Stop activity
• Move to shade
• Drink water
• Cool body (wet towels, ice)

7
Heat Stroke

• Hot, dry skin, increase body temperature
• What to do?
• Cool body with ice
• Cold water immersion
• Medical Emergency
• Call 911

8
Heat Illness Prevention

• Clothing
• Light weight
• Light color
• Expose skin
• No Rubber Suits
• No weight loss
• Increase in body temperature
• Fluids
• Before, during, after
• 2 quarts a day
• Thirst not good indicator for dehydration

• Avoid Humidity
• Early morning
• Late Day
• AC/ Water
• No Salt Tablets
• Irritate stomach
• Increase blood pressure
• Wear a hat
• Head is area most exposed to sun
• Follow same clothing considerations

9
Exercising In Cold

• Problem when
• Below freezing
• Icy winds
• Precipitation
• Hypothermia ? decline in body temperature
• Frostbite ? freezing of limbs and face
• Increase warm-up time and gradually progress
  through workout.

10
Cold Weather Precautions

• Thermal under layer
• Water/wind proof outer layer
• Wear gloves, facemask, and hat
• Wear layers
• Do not overdress ? sweating dampens clothes

11
Other Safety Precautions

• Illness
• May aggravate symptoms
• When better ease back in
• Eating Before
• Large meals ? wait 2-3 hours
• Small meals ? little effect
• Best to eat after
• Increase metabolism
• Decrease appetite

• Air Pollution
• Avoid heavy traffic areas
• Avoid smog alerts
• Dogs
• Stray or unfamiliar
• Personal Safety
• Safety in numbers
• Day better then night
• Stay alert

12
Warming-Up

• Benefits
• Mental Prep for Exercise
• Increase HR and blood flow to muscles
• Creates heat in muscle and joints ? Increase in
  flexibility and resistance to injury

13
How to Warm-up

• Stage I
• Large muscle group exercise
• Increase HR
• Increase muscle temperature
• Stage II
• Stretching
• 15-30 hold
• Should be uncomfortable not painfull

14
Cool Down

• Benefits of Cooling Down
• Sudden stop in exercise causes blood pooling
• Blood pooling leads to less oxygen from going to
  other parts of the body
• Prevents soreness in muscle
• Returns body and heart back to resting state
• Should last 10-15 minutes

15
How to Cool Down

• Stage I
• Light walking to control
• Breathing
• Heart rate
• Blood pooling
• Stage II
• Stretching
• Prevent muscle soreness
• Increase flexibility

16
Common Injuries
17
Muscle Soreness

• 12-48 hours after workout
• Too much too soon
• Chemical changes and microtears in muscle
• Treatment
• Light massage
• Light stretching
• Light exercise

18
Blisters

• Friction? heat? tissue damage? fluid build-up
• Treatment
• Unbroken? clean and cover
• Broken? clean, pad, and cover
• NEVER remove skin covering blister

19
Shin Splints

• Overuse injury (too much too fast)
• Hard surface
• Poor Shoes
• Running on balls of feet
• Strain to muscles or inflammation of other tissue
• Treatment
• RICE
• Rest, Ice, Compression, Elevation

20
Stitch in Side

• Pain in side under rib
• Faulty breathing
• Decrease blood flow to area
• Lactic acid in diaphragm
• Treatment
• Direct Pressure
• Stretch to opposite side
• Deep controlled breathing

21
Sprained Ankle

• Injury to ligaments around ankle
• Get an X-ray to rule out fracture
• Treatment
• RICE with immoblization