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Lesson 4

Fitness Safety and Avoiding Injuries

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Safety First• Screening before you begin any Physical Activity• Use the correct safety equipment• Pay attention to other people, objects, weather• Play or exercise at your skill level and know your

limits• Warm up and cool down• Stay within the areas designated for a given

activity• Obey all rules and restrictions• Practice good sporting behavior

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Watching the Weather• Cold-Weather Risks

– Frostbite• Damage to the skin and tissues caused by extreme cold

– Hypothermia• Dangerously low body temperature• Occurs as a result of exposure to extreme cold, submersion in cold

water, or wearing wet clothing in cold or windy weather

• Help prevent these risks:– Warm up and cool down, stay hydrated– Wear a hat to keep body heat in – Cover your nose and mouth to prevent breathing cold air– Wear Layers:

• Base layer– Pull moisture away from the body

• Insulating layer– Helps keep you warm

• Outer layer– Block wind, rain, snow while allowing moisture to escape

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Watching the Weather• Hot-Weather Risks

– Dehydration • heavy sweating in the heat, keep hydrated

– Overexertion• Overworking the body• Can cause heat exhaustion

– Heat exhaustion• A form of physical stress on the body caused by overheating• Symptoms: heavy sweating, cold, clammy skin; dizziness,

confusion, or fainting; a weak, rapid pulse; cramps; shortness of breath; nausea or vomiting

– Heatstroke • A dangerous condition in which the body loses its ability to

cool itself through perspiration • Cause sudden death• Need medical attention right away

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Sun and Wind Protection• Windburn

– Irritation of the skin caused by wind– Protective oil layer is stripped away– Red, dry, and sore

• Sunburn– Burning of the skin’s outer layers– Mild to severe

• Skin cancer– Can result from repeated or prolonged sun exposure– Sunscreens to block UVA, or ultraviolet A, rays which lead to

skin cancer

• Eye damage– Caused by exposure to ultraviolet rays– Sun glasses or goggles during the winter months

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Injuries• Minor

– Blisters• Fluid filled bumps caused by friction

– Muscle cramps• Sudden and sometimes painful

contractions of the muscles• Tired, overworked, dehydrated

– Strains• Overstretching and tearing a muscle

– Sprains• Injuries to the ligaments around a joint

that produce pain, swelling, and stiffness

– Tendonitis• Inflammation and swelling in the

tendons• Tendons: bands of fiber that connect

muscle to bone

• Major– Fractures

• Broken bones– Dislocations

• A bone pops out of its normal position in a joint

– Concussion• Injury to the brain

can result in a severe headache, unconsciousness, or memory loss

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The P.R.I.C.E Procedure• Protect the affected area with a bandage or

splint to prevent further injury• Rest the muscle or joint for at least a day

– Keep pressure off the injured area until the pain is done

• Ice the affected area for 10 to 15 minutes at a time– At least 3 times a day for 2 days

• Compress the affected area to reduce swelling• Elevate the injured area to keep the swelling

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