lifetime fitness: ch 3- exercising safely
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Lifetime Fitness: Ch 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?. Safety first. - PowerPoint PPT PresentationTRANSCRIPT
Lifetime Fitness:Lifetime Fitness:Ch 3- Ch 3- Exercising SafelyExercising Safely
PE HS 1.3 Injuries:PE HS 1.3 Injuries: The learner will be The learner will be
able to describe the able to describe the prevention and prevention and
treatment for exercise treatment for exercise related injuries.related injuries.
Essential Question: Why is safety important in terms of exercising?
Safety firstSafety first About 80% of all injuries can be prevented with About 80% of all injuries can be prevented with
knowledge and common senseknowledge and common sense
70% of injuries start out small and gradually 70% of injuries start out small and gradually become worsebecome worse
Warm upWarm up Stretch 10-15 minutesStretch 10-15 minutes Warms up muscles and Slowly increases your heart Warms up muscles and Slowly increases your heart
raterate
Cool downCool down 10-15 minutes10-15 minutes Relaxes muscles and helps heart rate return to Relaxes muscles and helps heart rate return to
normalnormal (Does not prevent muscles soreness)(Does not prevent muscles soreness)
Vocabulary To KnowVocabulary To KnowBiomechanics Biomechanics
Study of human motion and the effect of the forces Study of human motion and the effect of the forces have on the bodyhave on the body
Warm-upWarm-up Beginning phase of the training sessionBeginning phase of the training session
Lactic acidLactic acid A body waste product found in the muscles and tissuesA body waste product found in the muscles and tissues
Not true anymore (new research)Not true anymore (new research)
DiaphragmDiaphragm Muscle separating the chest and abdominal cavityMuscle separating the chest and abdominal cavity
Cool-downCool-down Tapering off period after completing the conditioning Tapering off period after completing the conditioning
phase of trainingphase of training
Selecting Exercise ClothingSelecting Exercise Clothing
Clothing not suited for the weather can cause serious health Clothing not suited for the weather can cause serious health problemsproblems
Hot = cotton or synthetic fibersHot = cotton or synthetic fibers It is light and allows air movement to help evaporate It is light and allows air movement to help evaporate
perspirationperspiration
Comfortable and loose fitting Comfortable and loose fitting Exemption swimming, skiing, cyclingExemption swimming, skiing, cycling
Light colored or whiteLight colored or white Reflect sun’s raysReflect sun’s rays
Night = white or reflective clothingNight = white or reflective clothing
SocksSocks Fit tightlyFit tightly Cotton or wool absorb sweat (not the best)Cotton or wool absorb sweat (not the best) Need to be clean to protect against athlete’s footNeed to be clean to protect against athlete’s foot
FootwearFootwear Type of activityType of activity
Running shoes meant for straight Running shoes meant for straight forward movementforward movement Other shoes meant for lateral movementOther shoes meant for lateral movement
Arch Arch typetype Low, medium, or highLow, medium, or high
Try shoes on late in afternoon since your foot Try shoes on late in afternoon since your foot swells throughout the dayswells throughout the day Walk or run in the shoes at the storeWalk or run in the shoes at the store Don’t think they will stretch outDon’t think they will stretch out
Shoes last around 300 – 400 milesShoes last around 300 – 400 miles The cushion of the shoes wears out before the soleThe cushion of the shoes wears out before the sole
BiomechanicsBiomechanics Gait cycleGait cycle
the movement of the foot from heel strike to midstance the movement of the foot from heel strike to midstance to toe off.to toe off.
Heel strikeHeel strike Initial point of contact for most people (some are forefoot Initial point of contact for most people (some are forefoot
strikers). strikers). Point of highest impact, creating a force three to six Point of highest impact, creating a force three to six
times greater than a person’s bodyweight. times greater than a person’s bodyweight.
Toe off Toe off Propulsion stagePropulsion stage
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PronationPronation Pronation is the normal, natural rolling in of the foot.Pronation is the normal, natural rolling in of the foot.
The question is how you pronate? The question is how you pronate?
Over, under, or neutralOver, under, or neutral
Pronation tendency is related to a number of factors including arch Pronation tendency is related to a number of factors including arch type, ankle flexibility, foot structure, and type of pronation.type, ankle flexibility, foot structure, and type of pronation.
Over PronationOver Pronation Excessively rolling in of the foot.Excessively rolling in of the foot. unstable position puts added stress on the inside portion of unstable position puts added stress on the inside portion of
the footthe foot
Under Pronation Rolling out of the foot (very uncommon)Rolling out of the foot (very uncommon)
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Exercise in hot weatherExercise in hot weather
Your muscles produce heat, this heat must be removed form you Your muscles produce heat, this heat must be removed form you bodybody Otherwise, quick and dangerous rise in body temp.Otherwise, quick and dangerous rise in body temp. As body sweats it cools down, warm blood from muscles are As body sweats it cools down, warm blood from muscles are
able to coolable to cool
After a couple of hours your body may become dehydrated and After a couple of hours your body may become dehydrated and blood volume decreases, causing less blood to move to skin to be blood volume decreases, causing less blood to move to skin to be cooled.cooled. Less heat is lostLess heat is lost
You can increase your ability to withstand heat by regularly You can increase your ability to withstand heat by regularly exercising in itexercising in it
Try to plan exercise for coolest part of the day (sun ray’s most Try to plan exercise for coolest part of the day (sun ray’s most intense 11a.m. – 2p.m.)intense 11a.m. – 2p.m.)
Cut back on length and intensity Cut back on length and intensity Humidity makes cooling difficultHumidity makes cooling difficult Never wear rubber suitsNever wear rubber suits Use of salt tablets not recommendedUse of salt tablets not recommended
Fluid replacement Don’t wait until you are thirsty to begin drinking waterDon’t wait until you are thirsty to begin drinking water
Try to drink a couple of cups of water an hour before Try to drink a couple of cups of water an hour before exercisingexercising
Try to drink every 15 minutes while exercisingTry to drink every 15 minutes while exercising
If workout is If workout is less than 90 minutes = drink waterless than 90 minutes = drink water More than 90 minutes = sport drink or gelMore than 90 minutes = sport drink or gel
Diluting with 50% water may prevent crampsDiluting with 50% water may prevent cramps High sugar sport drinks slow down absorption of fluid from High sugar sport drinks slow down absorption of fluid from
the digestive tractthe digestive tract
Avoid caffeine and alcoholAvoid caffeine and alcohol Speeds up urine function causing dehydrationSpeeds up urine function causing dehydration
Frequent trips to bathroom and clear urine indicate hydrationFrequent trips to bathroom and clear urine indicate hydration
Dark colored urine indicate dehydrationDark colored urine indicate dehydration
Heat indexHeat 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
Heat Related DisordersHeat Related Disorders
Affected muscle contracts violently and Affected muscle contracts violently and uncontrollablyuncontrollably
SymptomsSymptoms thirst, nausea, clammy skin, thirst, nausea, clammy skin, chills and/or increased heartchills and/or increased heart raterate
TreatmentTreatment stop activity, massage the muscle, replace stop activity, massage the muscle, replace
fluidsfluids
Heat Cramps:
Heat Exhaustion Fatigue, weakness and collapseFatigue, weakness and collapse SymptomsSymptoms
pale, wet skin, heavy perspiration, nausea, pale, wet skin, heavy perspiration, nausea, and rapid, shallow breathingand rapid, shallow breathing
Treatment Treatment stop activity, move to cool, shaded area, stop activity, move to cool, shaded area,
apply wet towels, drink large amount of apply wet towels, drink large amount of fluids, seek medical attentionfluids, seek medical attention
Heatstroke
Can be life-threateningCan be life-threatening Brain shuts down the sweating Brain shuts down the sweating
mechanism to prevent additional water mechanism to prevent additional water lossloss
SymptomsSymptoms hot, dry skin, very high body temperature, sudden hot, dry skin, very high body temperature, sudden
collapse and possible unconsciousnesscollapse and possible unconsciousness
TreatmentTreatment seek medical attention, apply ice packs to head, seek medical attention, apply ice packs to head,
remove clothing and apply ice, cold water, wet towelsremove clothing and apply ice, cold water, wet towels
Group Activity!Group Activity!
The row you are sitting in is your groupThe row you are sitting in is your group Each group needs one sheet of paperEach group needs one sheet of paper The last person in the row (against the The last person in the row (against the
wall) will write a sentence about the wall) will write a sentence about the information we’ve discussed so far and information we’ve discussed so far and will pass the paper forward to the next will pass the paper forward to the next person in the rowperson in the row
The second person adds a sentence to The second person adds a sentence to the previous one and passes it on.the previous one and passes it on.
This continues until all students in the This continues until all students in the group have written a statement.group have written a statement.
Try to conserve body heat Air temp., wind chill, dampness Fatigue
Lower body’s temperature Hypothermia
Breakdown in the body’s ability to produce heat Body temp. below 95 degrees
TIPS Wear several layers of light clothingWear several layers of light clothing Wear a head coveringWear a head covering Try wearing a mask or scarfTry wearing a mask or scarf Wear sunglasses when exercising in the snow on a Wear sunglasses when exercising in the snow on a
bright daybright day Get used to exercising in cold weather graduallyGet used to exercising in cold weather gradually Easier to pull a muscle in the coldEasier to pull a muscle in the cold
Exercise in cold weatherExercise in cold weather
Other CautionsOther Cautions Skin cancerSkin cancer
Wear sunscreenWear sunscreen Wear a sunscreen of at least 15 SPFWear a sunscreen of at least 15 SPF Sunburns increase risk Sunburns increase risk ABCDABCD
((AAsymmetry, symmetry, BBleeding/unevenness on edges, leeding/unevenness on edges, CColor, olor, DDiameter or size)iameter or size)
PollutionPollution Schedule your exercise route to pass through major Schedule your exercise route to pass through major
intersections before traffic builds up or the sun gets too intersections before traffic builds up or the sun gets too highhigh
Monitor reports on air qualityMonitor reports on air quality When pollutants are too high, move your workout indoorsWhen pollutants are too high, move your workout indoors
Lightning strikesLightning strikes Don’t stand near metal object under isolated tree, open Don’t stand near metal object under isolated tree, open
field, lake, or mountain topfield, lake, or mountain top Stay in automobile or shelterStay in automobile or shelter Count second between flash of lightening and thunderCount second between flash of lightening and thunder
Using hand, ankle, and vest Using hand, ankle, and vest weightsweights
Walking with weights increases intensity Walking with weights increases intensity of effort and calories burned per minute.of effort and calories burned per minute.
Do not use them while Do not use them while
running or aerobicsrunning or aerobics
Can increase risk of bone, joint, and Can increase risk of bone, joint, and connective tissue injuriesconnective tissue injuries
Common injuriesCommon injuries
Muscle sorenessMuscle soreness Tiny tears in muscle and connective tissue and some Tiny tears in muscle and connective tissue and some
swellingswelling Gentle stretching and limit usage Gentle stretching and limit usage
Muscle crampsMuscle cramps Powerful involuntary muscle contractionsPowerful involuntary muscle contractions
CausesCauses DehydrationDehydration Electrolyte imbalance (loss of potassium and sodium Electrolyte imbalance (loss of potassium and sodium
from excessive sweating)from excessive sweating) Injury (surrounding muscles may contract to protect Injury (surrounding muscles may contract to protect
injured muscle/joint)injured muscle/joint) Inadequate physical conditioningInadequate physical conditioning OverexertionOverexertion
SolutionsSolutions Stretching, ice, massageStretching, ice, massage
Injury treatmentInjury treatment R.I.C.E.R.I.C.E.
RR rest injured part rest injured part II ice reduces inflammation ice reduces inflammation
and painand pain CC compression or pressure compression or pressure
reduce blood flow and swellingreduce blood flow and swelling EE elevation decreases internal elevation decreases internal
bleeding and swellingbleeding and swelling
Heat can be used after 48 hours Heat can be used after 48 hours Usually for tight muscles or joints before exerciseUsually for tight muscles or joints before exercise
Side stitchSide stitch Sharp pain in upper abdomenSharp pain in upper abdomen Usually when you first begin a workout regimeUsually when you first begin a workout regime
CausesCauses Muscle cramp – vigorous exercise before abs Muscle cramp – vigorous exercise before abs
muscles can warm up and/or breathing incorrectly. muscles can warm up and/or breathing incorrectly. Thus, muscles do not get enough oxygen, and lactic Thus, muscles do not get enough oxygen, and lactic acid builds. Muscle then goes into spasmacid builds. Muscle then goes into spasm
A spasm in the diaphragm caused by rapid A spasm in the diaphragm caused by rapid breathing due to uncommon activity.breathing due to uncommon activity.
Reduced blood flow to the area because of other Reduced blood flow to the area because of other body demandsbody demands
SolutionSolution Slow down or stopSlow down or stop Take deep breaths Take deep breaths Stretch muscles on side of absStretch muscles on side of abs
Heel painHeel pain A.k.a. “stone bruise”A.k.a. “stone bruise”
CausesCauses Pounding of heel on hard surfacesPounding of heel on hard surfaces Causing swellingCausing swelling Standing for long periods at a time or being Standing for long periods at a time or being
over weight adds to pressureover weight adds to pressure SolutionsSolutions
Wear adequately cushioned shoesWear adequately cushioned shoes Avoid running on hard surfacesAvoid running on hard surfaces Heel cupHeel cup Low impact exercisingLow impact exercising IceIce
Shin SplintsShin Splints
Prolonged running on hard surfaces Prolonged running on hard surfaces sometimes cause an inflammation and tearing sometimes cause an inflammation and tearing of muscles and soft tissues of the lower leg.of muscles and soft tissues of the lower leg.
SolutionsSolutions RICERICE StretchingStretching Complete restComplete rest Wear cushioned shoesWear cushioned shoes
SprainsSprains Injuries to the ligaments or capsule like sac that surrounds Injuries to the ligaments or capsule like sac that surrounds
a jointa joint
CausesCauses Movement of the joint beyond Movement of the joint beyond normal range of motionnormal range of motion Trauma, which overstretches the Trauma, which overstretches the tissuetissue
TreatmentTreatment Time offTime off RICERICE
Sometimes you may not be able to distinguish a sprain Sometimes you may not be able to distinguish a sprain form a more serious injury (like a fracture) except by x-rayform a more serious injury (like a fracture) except by x-ray
Muscle StrainsMuscle Strains
If muscles are forced into unaccustomed exercise, If muscles are forced into unaccustomed exercise, they may overstretch, causing a pull or strain. they may overstretch, causing a pull or strain. Sometimes tearing muscle fibers.Sometimes tearing muscle fibers.
The muscle will contract, swell, and stiffenThe muscle will contract, swell, and stiffen
If fibers are torn completely, surgical repair and If fibers are torn completely, surgical repair and physical therapy are often necessaryphysical therapy are often necessary
SolutionsSolutions RICE, followed with moist heat, and stretching RICE, followed with moist heat, and stretching If pain continues see a Dr.If pain continues see a Dr.