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What You Will Do

Explain how environmental conditions can influence the safety of your fitness program.

Describe the relationship among fluid balance, physical activity, and loss of water and salt.

Plan a program of physical activity to reduce environmental risks.

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Terms to Know

fluid balance

dehydration

heat cramps

heat exhaustion

heatstroke

acclimatization

rehydrate

heat-stress index

hypothermia

frostbite

wind-chill factor

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Environmental Concerns

There are certain precautions you should consider taking before, during, and after exercising.

It is important to understand the dangers of being physically active in very hot or very cold weather.

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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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Environmental Conditions and Physical ActivitySome other heat-related injuries are:

Heat Cramps

Heat Exhaustion

Heatstroke

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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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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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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.

Exercise in well-lit areas.

Exercise with friends, especially at night.

Wear reflective clothing.

Avoid isolated trails or paths.

Avoid exercising in high-crime neighborhoods.

Always let someone know where you are going.

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Lesson 2 Review

1. Vocabulary Define frostbite.

2. Recall How can you prevent dehydration?

Reviewing Facts and Vocabulary

1. Vocabulary

Frostbite is tissue damage from freezing.

2. Recall

Drink plenty of fluids, before, during and after physical activity.

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