Lifetime Fitness: Ch 3- Exercising Safely

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Lifetime FitnessCh 3- Exercising Safely

• PE HS 1.3 Injuries The learner will be able to
  describe the prevention and treatment for
  exercise related injuries.

Essential Question Why is safety important in
terms of exercising?
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Safety first

• About 80 of all injuries can be prevented with
  knowledge and common sense
• 70 of injuries start out small and gradually
  become worse
• Warm up
• Stretch 10-15 minutes
• Warms up muscles and Slowly increases your heart
  rate
• Cool down
• 10-15 minutes
• Relaxes muscles and helps heart rate return to
  normal
• (Does not prevent muscles soreness)

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Vocabulary To Know

• Biomechanics
• Study of human motion and the effect of the
  forces have on the body
• Warm-up
• Beginning phase of the training session
• Lactic acid
• A body waste product found in the muscles and
  tissues
• Not true anymore (new research)
• Diaphragm
• Muscle separating the chest and abdominal cavity
• Cool-down
• Tapering off period after completing the
  conditioning phase of training

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Selecting Exercise Clothing

• Clothing not suited for the weather can cause
  serious health problems
• Hot cotton or synthetic fibers
• It is light and allows air movement to help
  evaporate perspiration
• Comfortable and loose fitting
• Exemption swimming, skiing, cycling
• Light colored or white
• Reflect suns rays
• Night white or reflective clothing
• Socks
• Fit tightly
• Cotton or wool absorb sweat (not the best)
• Need to be clean to protect against athletes
  foot

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Footwear

• Type of activity
• Running shoes meant for straight
• forward movement
• Other shoes meant for lateral movement
• Arch type
• Low, medium, or high
• Try shoes on late in afternoon since your foot
  swells throughout the day
• Walk or run in the shoes at the store
• Dont think they will stretch out
• Shoes last around 300 400 miles
• The cushion of the shoes wears out before the sole

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Biomechanics

• Gait cycle
• the movement of the foot from heel strike to
  midstance to toe off.
• Heel strike
• Initial point of contact for most people (some
  are forefoot strikers).
• Point of highest impact, creating a force three
  to six times greater than a persons bodyweight.
• Toe off
• Propulsion stage
• Bigpeachrunnigco.com

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Pronation

• Pronation is the normal, natural rolling in of
  the foot.
• The question is how you pronate?
• Over, under, or neutral
• Pronation tendency is related to a number of
  factors including arch type, ankle flexibility,
  foot structure, and type of pronation.
• Over Pronation
• Excessively rolling in of the foot.
• unstable position puts added stress on the inside
  portion of the foot
• Under Pronation
• Rolling out of the foot (very uncommon)

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• Exercise in hot weather
• Your muscles produce heat, this heat must be
  removed form you body
• Otherwise, quick and dangerous rise in body temp.
• As body sweats it cools down, warm blood from
  muscles are able to cool
• After a couple of hours your body may become
  dehydrated and blood volume decreases, causing
  less blood to move to skin to be cooled.
• Less heat is lost
• You can increase your ability to withstand heat
  by regularly exercising in it
• Try to plan exercise for coolest part of the day
  (sun rays most intense 11a.m. 2p.m.)
• Cut back on length and intensity
• Humidity makes cooling difficult
• Never wear rubber suits
• Use of salt tablets not recommended

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Fluid replacement

• Dont wait until you are thirsty to begin
  drinking water
• Try to drink a couple of cups of water an hour
  before exercising
• Try to drink every 15 minutes while exercising
• If workout is
• less than 90 minutes drink water
• More than 90 minutes sport drink or gel
• Diluting with 50 water may prevent cramps
• High sugar sport drinks slow down absorption of
  fluid from the digestive tract
• Avoid caffeine and alcohol
• Speeds up urine function causing dehydration
• Frequent trips to bathroom and clear urine
  indicate hydration
• Dark colored urine indicate dehydration

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Heat index

• Makes the effects of the heat
• much worse
• Air temperature relative humidity how hot it
  feels
• Human body normally cools itself by sweating, as
  sweat evaporates it carries heat away from the
  body
• but when humidity is high, water doesn't
  evaporate as quickly, so the body retains more
  heat.
• If the temp. is 85 and the humidity is at 90
  then feels like 102

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Heat Related Disorders
Heat Cramps

• Affected muscle contracts violently and
  uncontrollably
• Symptoms
• thirst, nausea, clammy skin,
• chills and/or increased heart
• rate
• Treatment
• stop activity, massage the muscle, replace fluids

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Heat Exhaustion

• Fatigue, weakness and collapse
• Symptoms
• pale, wet skin, heavy perspiration, nausea, and
  rapid, shallow breathing
• Treatment
• stop activity, move to cool, shaded area, apply
  wet towels, drink large amount of fluids, seek
  medical attention

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Heatstroke

• Can be life-threatening
• Brain shuts down the sweating mechanism to
  prevent additional water loss
• Symptoms
• hot, dry skin, very high body temperature, sudden
  collapse and possible unconsciousness
• Treatment
• seek medical attention, apply ice packs to head,
  remove clothing and apply ice, cold water, wet
  towels

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Group Activity!

• The row you are sitting in is your group
• Each group needs one sheet of paper
• The last person in the row (against the wall)
  will write a sentence about the information weve
  discussed so far and will pass the paper forward
  to the next person in the row
• The second person adds a sentence to the previous
  one and passes it on.
• This continues until all students in the group
  have written a statement.

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Exercise in cold weather

• Try to conserve body heat
• Air temp., wind chill, dampness
• Fatigue
• Lower bodys temperature
• Hypothermia
• Breakdown in the bodys ability to produce heat
• Body temp. below 95 degrees
• TIPS
• Wear several layers of light clothing
• Wear a head covering
• Try wearing a mask or scarf
• Wear sunglasses when exercising in the snow on a
  bright day
• Get used to exercising in cold weather gradually
• Easier to pull a muscle in the cold

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Other Cautions

• Skin cancer
• Wear sunscreen
• Wear a sunscreen of at least 15 SPF
• Sunburns increase risk
• ABCD
• (Asymmetry, Bleeding/unevenness on edges,
• Color, Diameter or size)
• Pollution
• Schedule your exercise route to pass through
  major intersections before traffic builds up or
  the sun gets too high
• Monitor reports on air quality
• When pollutants are too high, move your workout
  indoors
• Lightning strikes
• Dont stand near metal object under isolated
  tree, open field, lake, or mountain top
• Stay in automobile or shelter
• Count second between flash of lightening and
  thunder

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Using hand, ankle, and vest weights

• Walking with weights increases intensity of
  effort and calories burned per minute.
• Do not use them while
• running or aerobics
• Can increase risk of bone, joint, and connective
  tissue injuries

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Common injuries

• Muscle soreness
• Tiny tears in muscle and connective tissue and
  some swelling
• Gentle stretching and limit usage
• Muscle cramps
• Powerful involuntary muscle contractions
• Causes
• Dehydration
• Electrolyte imbalance (loss of potassium and
  sodium from excessive sweating)
• Injury (surrounding muscles may contract to
  protect injured muscle/joint)
• Inadequate physical conditioning
• Overexertion
• Solutions
• Stretching, ice, massage

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Injury treatment

• R.I.C.E.
• R rest injured part
• I ice reduces inflammation
• and pain
• C compression or pressure
• reduce blood flow and swelling
• E elevation decreases internal
• bleeding and swelling
• Heat can be used after 48 hours
• Usually for tight muscles or joints before
  exercise

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Side stitch

• Sharp pain in upper abdomen
• Usually when you first begin a workout regime
• Causes
• Muscle cramp vigorous exercise before abs
  muscles can warm up and/or breathing incorrectly.
  Thus, muscles do not get enough oxygen, and
  lactic acid builds. Muscle then goes into spasm
• A spasm in the diaphragm caused by rapid
  breathing due to uncommon activity.
• Reduced blood flow to the area because of other
  body demands
• Solution
• Slow down or stop
• Take deep breaths
• Stretch muscles on side of abs

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Heel pain

• A.k.a. stone bruise
• Causes
• Pounding of heel on hard surfaces
• Causing swelling
• Standing for long periods at a time or being over
  weight adds to pressure
• Solutions
• Wear adequately cushioned shoes
• Avoid running on hard surfaces
• Heel cup
• Low impact exercising
• Ice

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Shin Splints

• Prolonged running on hard surfaces sometimes
  cause an inflammation and tearing of muscles and
  soft tissues of the lower leg.
• Solutions
• RICE
• Stretching
• Complete rest
• Wear cushioned shoes

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Sprains

• Injuries to the ligaments or capsule like sac
  that surrounds a joint
• Causes
• Movement of the joint beyond
• normal range of motion
• Trauma, which overstretches the
• tissue
• Treatment
• Time off
• RICE
• Sometimes you may not be able to distinguish a
  sprain form a more serious injury (like a
  fracture) except by x-ray

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Muscle Strains

• If muscles are forced into unaccustomed exercise,
  they may overstretch, causing a pull or strain.
  Sometimes tearing muscle fibers.
• The muscle will contract, swell, and stiffen
• If fibers are torn completely, surgical repair
  and physical therapy are often necessary
• Solutions
• RICE, followed with moist heat, and stretching
• If pain continues see a Dr.