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Medical Screening
Medical screenings are especiallyimportant to people who are overweight or suffer from obesity.
Obesity
A medical condition in
which a person’s ration of body fat to lean muscle
mass is excessively high.
Term to Know
Obesity is a major health problem in the United States today.
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Medical Screening
Medical screenings are especially important to people who have a known chronic disease such as heart disease or diabetes.
Chronic disease
A disease that is ongoing.
Terms to Know
Asthma is a chronic disease that affects a person’s ability to perform physically demanding activities.
Chronic disease
A disease that is ongoing.
Asthma
A disease in which the small airways of the lungs become
narrowed, making it difficult
to breathe.
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Environmental Conditions and Physical ActivityClimate is a potential risk factor in personal health and fitness.
As long as you use common sense and follow a few simple rules, most activities can be carried out safely.
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Environmental Conditions and Physical ActivityDuring physical activity in extreme heat you perspire so heavily that it can affect your fluid balance and you may experience dehydration.
Fluid balance
The body’s ability to balance the
amounts of fluid taken in with the
amounts lost through
perspiration or excretion
Dehydration
Body fluid loss.
Terms to Know
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– Drink plenty of water (before, during, after)
– If possible drink H2O every 20 minutes
– Avoid drinks high in sugar and caffeine
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Environmental Conditions and Physical ActivitySome other heat-related injuries are:
Heat CrampsHeat Cramps
Heat ExhaustionHeat Exhaustion
HeatstrokeHeatstroke
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Environmental Conditions and Physical ActivityHeat cramps can be minimized by drinking plenty of fluids before and during physical activity.
Heat cramps
Muscle spasms resulting from the
loss of large amount of sale
and water through
perspiration.
Term to Know
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Environmental Conditions and Physical ActivityHeat exhaustion symptoms include:
Heat exhaustion
An overheating of the body
resulting in cold, clammy skin, and
symptoms of shock.
Term to Know
Weakness
Headache
Rapid pulse
Stomach discomfort
Dizziness
Heavy sweating
Drop in body weight
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HEAT DISORDERS
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Environmental Conditions and Physical ActivityHeatstroke symptoms include:
Heatstroke
A condition in which the body
can no longer rid itself of heat
through perspiration.
Term to Know
Very high body temperature
Rapid pulse
Loss of consciousness
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Environmental Conditions and Physical ActivityYou can prevent heat-related injuries by using these strategies.
Acclimatization is achieved after five to ten days of light workouts in the heat.
Acclimatization
The process of allowing your body to adapt
slowly to weather conditions.
Terms to Know
To prevent dehydration, you need to rehydrate by drinking plenty of fluids before, during, and after physical activity.
Acclimatization
The process of allowing your body to adapt
slowly to weather conditions.
Rehydrate
Restore lost water.
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Environmental Conditions and Physical Activity
Before: Consume between 1½ and 2½ cups of cool water or sports drink 10 to 20 minutes before exercising in the heat.
During: Attempt to match fluid loss with fluid intake, approximately 1½ cups to 3¼ cups of water per hour.
After: Drink 2 cups of water or sports drink for every pound lost. It may take up to 12 hours to achieve complete fluid replacement after strenuous exercise in the heat.
Tips for avoiding heat-related injury include:
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Environmental Conditions and Physical ActivityTo avoid heat-related injury, learn to use the heat-stressindex.
Heat-stress index
A scientific measure of the
combined effects of heat and
humidity on the body.
Term to Know
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Environmental Conditions and Physical ActivityWhen you are physically active or exercise for extended periods of time in cold weather, you are at risk of hypothermia and frostbite.
Hypothermia
A condition in which your body
temperature drops below
normal.
FrostbiteTissue damage from freezing.
Terms to Know
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HYPOTHERMIAABNORMALLY LOW BODY
TEMPERATURE CAUSED BY COLD
• The body LOSES heat faster than it can be produced.
• If body temperature is too low , will affect brain.
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Environmental Conditions and Physical ActivityAvoid spending extended periods outdoors when the wind-chill factor is below -22 degrees.
Wind-chill factor
The combined influence of wind and temperature
on the body.
Term to Know
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Other Outdoor Environmental Conditions
Other potential environmental factors that pose a risk are:
Air pollution
Altitude
Unleashed dogs
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Other Outdoor Environmental Conditions
Here are some guidelines to keep in mind:
Take time to examine and plan your outdoor routes.Take time to examine and plan your outdoor routes.
Exercise in well-lit areas.Exercise in well-lit areas.
Exercise with friends, especially at night.Exercise with friends, especially at night.
Wear reflective clothing.Wear reflective clothing.
Avoid isolated trails or paths.Avoid isolated trails or paths.
Avoid exercising in high-crime neighborhoods.Avoid exercising in high-crime neighborhoods.
Always let someone know where you are going. Always let someone know where you are going.
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Safety Gear and Clothing
It is important to choose clothing and safety equipment that are suited to the particular activity or exercise you will be doing.
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Clothing
Choose clothing that is appropriate to the activity. Here are some examples:
Aerobic danceChoose material that is not too tight and allows comfortable movement.
Rugged activityDurable fabric is best for activities such as rock climbing.
Outdoor activityConsider fabrics that are wind and water-resistant if necessary.
Proper fit is a major consideration.
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Clothes For Exercise
Hot WeatherLight weight Light color (white, gray)CottonDo Not Wear Black!
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•40% of Body Heat is lost from your Head! WEAR A HAT!
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Footwear
Always choose a nonskid shoe to significantly reduce risk for injury.
When shopping for footwear, think about the activities you will be doing. There are many different types of footwear, and many are designed for a particular activity or sport.
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SOCKS Vital in exercising comfortably
Prevents blisters
Cold weather, wear two pairs (warmth)
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Footwear
There are two main factors to consider when shopping for shoes:
Pronation
The normal motion of the foot as you walk
or run, from the outside of the heel striking the ground through the normal
inward roll of the foot.
Terms to Know
Pronation
Pronation
The normal motion of the foot as you walk
or run, from the outside of the heel striking the ground through the normal
inward roll of the foot.
Supination
The normal outward roll of the foot as it
hits the ground.
Supination
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Time to replace my old athletic shoes?•Place old shoes on a flat surface look at them from the back.
•If they lean inward or outward or show signs of excessive wear like badly worn edges of the sole
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Footwear
A roomy toe box will allow proper circulation in your feet during activity.
Toe box
The part of the shoe that
surrounds the toes.
Term to Know
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Think about protection from injuries: Shoes don't have to be very heavy to offer good support. Thin or flimsy shoes like canvas sneakers can worsen some problems such as calf or Achilles tendon pain. A shoe whose heel compresses too easily can overstretch your calf. In addition, soles that bend at the ball of the foot, not under the arch, offer better support.
Running Shoes
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Safety Equipment
If you participate in an activity such as bicycling, skateboarding, skiing, snowboarding, or inline skating, you should always wear protective equipment.
Statistics show that the likelihood of head injury is reduced 85% when a helmet is worn.
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Safety Equipment
Other safety considerations include:
Take extra care around pedestrians and vehicles.Take extra care around pedestrians and vehicles.
Always control your speed.Always control your speed.
Pay close attention to the pavement for holes and obstructions.Pay close attention to the pavement for holes and obstructions.
If you do fall, prepare your body for the blow by curling up into a ball and rolling as you hit the ground.If you do fall, prepare your body for the blow by curling up into a ball and rolling as you hit the ground.
Replace your helmet if it is damaged.Replace your helmet if it is damaged.
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Preventing Fitness Injuries
Have you ever experienced soreness after a workout?
There are actions you can take to relieve the discomfort and avoid common fitness-related injuries.
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Biomechanics
The laws of biomechanics dictate that when you jog slowly, your foot strikes the ground with a force that is three times your body weight.
Biomechanics
The study and the application of
principles of physics to
human motion.
Term to Know
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Biomechanics
Start slowly. Follow the recommendations for efficient, gentle walking and jogging.
Breathe deeply through your nose and mouth, rather than through your nose only.
Relax your fingers, hands, arms, shoulders, neck, and jaw.
Bend your arms at the elbows at an angle of about 90 degrees.
Swing your arms straight forward and back instead of across your body.
These tips will help you walk and jog safely and efficiently from a biomechanical standpoint:
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Biomechanics
Stand upright.
Hold your head up, and minimize your head motion.
Develop a smooth, even stride that feels natural and comfortable to you.
When your foot strikes the ground, it should land on the heel.
Try to point your toes straight ahead as your heel strikes the ground. Push off on the ball of your foot.
Do not pound noisily as you walk or jog.
These tips will help you walk and jog safely and efficiently from a biomechanical standpoint.
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Biomechanics
Avoid slapping your feet and excessive bouncing.
Try to walk or jog on soft surface, such as a dirt road, track, or grassy area, as compared to a concrete or asphalt surface.
Avoid hilly surfaces, because they can place unusual stress on your muscles and joints.
These tips will help you walk and jog safely and efficiently from a biomechanical standpoint.
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Common Fitness Injuries and Treatment
Pay close attention to any injury and seek medical attention if the injury interferes with your ability to perform tasks and activities.
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Common Fitness Injuries and Treatment
Skin injuries
Muscle injuries
Connective tissue injuries
The most common types of fitness injuries are:
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Exercising PainsMuscle soreness
Muscle cramps
Heel pain
Side stitch
Shin splints
Strains
Sprains
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Common Fitness Injuries and TreatmentConnective tissue is the soft material that helps hold the soft material that helps hold bones and joints of the body in place.
Tendons
Bands of connective tissue
that connect muscles to
bones.
Terms to Know
Tendons are one type of connective tissue.
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Common Fitness Injuries and TreatmentA second type of connective tissue is ligaments.
Ligaments
Bands of tissue that connect bone to bone and limit the
movement of joints
Terms to Know
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Common Fitness Injuries and TreatmentA third type of connective tissue is cartilage.
Cartilage
The tissue that surrounds the
ends of bones at a joint to prevent the bones from rubbing against
each other.
Terms to Know
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Common Fitness Injuries and Treatment Shinsplints
Inflammation of a tendon or muscle
in the leg.
Terms to Know
Shinsplints are a type of connective tissue injury that often results from overuse.
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Common Fitness Injuries and TreatmentA strain is a type of connective tissue injury that can result from insufficient warm-up, lack of flexibility, or overuse.
Strain
A pull or rip in a muscle or tendon.
Terms to Know
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Common Fitness Injuries and TreatmentA sprain is a type of connective tissue injury that can result from a sudden twisting force to a joint.
Sprain
A tear of a ligament.
Terms to Know
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Common Fitness Injuries and TreatmentIn the event of a strain or sprain, you should immediately use the RICE formula.
RICE
A first-aid procedure for strains and sprains that
become swollen.
Terms to Know
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InjuryTreatment
Rest the injured area.
I ce the area to reduce swelling.
Compress the area by wrapping it in an elastic bandage.
E levate, or raise the body part.
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Preventing InjuriesTo prevent or safely treat common injuries, follow these guidelines:
Pay attention to your body. If you feel unusually sore or fatigued, postpone activity or exercise until you feel better.Pay attention to your body. If you feel unusually sore or fatigued, postpone activity or exercise until you feel better.
Include a proper warm-up and cooldown in your personal fitness program. Include a proper warm-up and cooldown in your personal fitness program.
Monitor the frequency, intensity, time, and type (FITT) of your exercise closely. Progress slowly but steadily.Monitor the frequency, intensity, time, and type (FITT) of your exercise closely. Progress slowly but steadily.
If you run or walk along busy streets, always face oncoming traffic.If you run or walk along busy streets, always face oncoming traffic.
Wear reflective clothing during night physical activities or exercise, such as walking or jogging.Wear reflective clothing during night physical activities or exercise, such as walking or jogging.
Use proper safety equipment for activities with a higher injury risk, such as skateboarding, snowboarding, in-line skating, and cycling.Use proper safety equipment for activities with a higher injury risk, such as skateboarding, snowboarding, in-line skating, and cycling.
Always seek out proper medical advice when you have an injury.Always seek out proper medical advice when you have an injury.
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The primary cause of most activity related injuries is overuse.
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The Do Not’s of Exercise
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Rubberized suits
Bad, not a good source of losing weight
Very unsafe and can cause DEHYDRATION
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Ankle Weights
–Do not wear during aerobic and running exercises, causes
physical strain
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Avoid standing under isolated tree, high terrain, open fields, water & metal objects
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Use Sunscreen to prevent skin cancer!!
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Skin Cancer
Types: Carcinoma & Melanoma
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Substance Abuse and Its Effects
Take a closer look at the health risks associated with the use of tobacco.
Cigarettes contain over 40 poisonous chemicals.
Smoking interferes with the normal working of the lungs.
Nicotine, found in cigarettes, is addictive, making it difficult for smokers to quit.
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Substance Abuse and Its Effects
Smokeless Tobacco Facts
Smokeless tobacco releases 10 times the amount of cancer-causing substances into the bloodstream than cigarettes do.Smokeless tobacco releases 10 times the amount of cancer-causing substances into the bloodstream than cigarettes do.
Long-term use of smokeless tobacco can lead to an elevated heart rate and high blood pressure.
Long-term use of smokeless tobacco can lead to an elevated heart rate and high blood pressure.
Smokeless tobacco causes cancer of the mouth, lips, and gums.
Smokeless tobacco causes cancer of the mouth, lips, and gums.
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Substance Abuse and Its Effects
Alcohol has short-term effects on the body:
slows down the central nervous system, impairing vision, reaction time, and coordination.
nausea, vomiting, and dehydration.
impairs judgment and causes an increase in risk-taking behavior.
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Long-term drinking causes increased risk:high blood pressure
heart rhythm disorders
heart muscle disorders
Stroke
liver disease
cancers
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Substance Abuse and Its EffectsAnabolic steroids are used as a medicine to treat specific chronic diseases; any other use is illegal and dangerous.
Anabolic steroids
Chemicals similar in
structure to the male hormone testosterone.
Term to Know
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Substance Abuse and Its Effects
Physical Effects of Anabolic Steroids
• Lower sperm count
• Smaller testicles
• Increased risk of testicle or prostate cancer
• Larger breasts
• Infertility (inability to have children)
• Deeper voice
• More facial hair
• Smaller breasts
• Hair loss or baldness
• Sleeping problems
• Rapid weight gain
• Acne
• Upset stomach
• Difficulty urinating
Both Males and Females
Males Females
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Mental Effects of Anabolic Steroids
Roid Rage
Paranoia
Auditory Hallucinations
Mood changes
