View
214
Download
0
Tags:
Embed Size (px)
Citation preview
Myths? …Facts?• Hot drinks keep you warmer during cold
weather?• You need to eat more during the winter
to keep warm?• You should apply heat as soon as
possible to relieve pain?• Caffeine free soft drinks can be used to
replace carbohydrates after exercise?
Myths? …Facts?• Myth (drink a whole quart of hot
liquid to generate body heat)• Myth (only if burning calories)• Myth (apply ice and elevate, apply
RICE method)• Fact
OBJECTIVES• Procedures/Benefits of cool
down/warm up• Proper clothing for proper
weather• Precautions in hot weather• Proper fluid balance• Heat related disorders• Precaution in cold weather• Exercising in air pollution• Exercising in the sun• Common problems
SAFETY FIRST!• 80% of all injuries can be prevented.• Warm up – stretch for 10-15 min before• Cool down – stretch for 10-15 min after• Use proper technique in each exercise• Establish a regular schedule• NO shortcuts• Know your weak spots, Listen to your body• Establish whole conditioning program• Function at high levels
SECOND OBJECTIVES:• Describe how to
select appropriate clothing and footwear for exercising during hot and cold weather.
Selecting Exercise Clothing
• Cotton for hot and cold weather• Layer clothes in cold weather• Synthetic fibers• Comfortable/loose fitting clothing is
best sometimes• Light colors in the heat and at night• Wear socks that fit well, made of
cotton, and are clean• Buy footwear that fits – women may
wear men’s• Certain guidelines for shopping for
shoes• Wear and tare on shoes
Exercising in Hot Weather• Muscles produce heat = rise in body temp• After exercising in heat, body dehydrates,
BV decreases• Guidelines for exercising in heat
– Plan workout around weather– Cut back on workouts– Dress in lightweight, loose-fitting, light colored– Never wear rubber suits– Drink plenty of water– Don’t use salt tablets
Fluid Replacement• Don’t wait until you are thirsty to
begin drinking• Drink a couple of cups 1-2 hrs before
exercising• Drink 1 cup every 15 minutes while
exercising• After exercising, 1 cup/15 min• Exercise<90mins, drink cool water• Exercise >90mins, drink sports drink• Avoid caffeine and alcohol• Clear urine = adequate hydration,
dark urine = dehydrated• Fruit juices, caffeine free soft drinks,
and sports drink help replace carbohydrates
Heat-Related Disorders• Heat Cramps- usually not serious,
muscle will contract uncontrollably
– SYMPTOMS:• Thirst, nausea, clammy skin,
chills, and increased HR
– PROCEDURES:• Stop, massage and stretch
muscle, Replace fluids• Move to shade
• Heat Exhaustion- response to heat characterized by fatigue, weakness and collapse. Usually caused by failure to replace fluids.
– SYMPTOMS:• Pale skin, heavy perspiration,
nausea, and rapid, slow breathing
– PROCEDURES:• Stop activity, move to shade,
apply wet towel, drink fluids, seek medical help
• Heat stroke- response to heat that results in high body temperature. Lots of water lost makes the brain shut down the sweating mechanism. Life threatening.
– SYMPTOMS:• Hot, dry skin, high body temperature,
sudden collapse, unconsciousness
– PROCEDURES:• Seek medical help, apply ice packs to
head, remove clothing apply ice, water, wet towel or alcohol
Exercising in Cold
Weather• Conserving body heat is
important• Air temperature, wind chill,
dampness and fatigue• Wear layers of clothing• Review rules for exercising in
cold• Hypothermia-the breakdown in the
body’s ability to produce heat
– SYMPTOMS:• Body temp drops below 95*, shivering
with lack of coordination, difficulty speaking, get medical attention
• Taking medications increase risk of hypothermia
The Sun and Skin Cancer
• AMERICAN CANCER SOCIETY– 1 in 7 American's will get a form of cancer– Serious sunburn early can lead to cancer
later – ¾ of deaths from skin cancer ~ malignant
melanoma– Remember ABCD
• A= asymmetry• B= bleeding• C= color• D= diameter
• High risk People– Fair skin, sunburns easily, family history,
outside most of day• Precautions
– Wear sunscreen– Avoid sun between 11-2– Wear wide hat and protective clothing
Common questions
• Q: Why does sun exposure cause wrinkles?
• A: Sun exposure causes a buildup of thick, tangled fibers in the skin, contributing to “leathery” look
• Q: Are tanning booths safe?
• A: No. Tanning lights use ultraviolet radiation. No safe Tan
• Q: Do you need to use sunscreen if you remain in the shade?
• A: Yes. Some UV radiation can still reach you
• Q: If you have olive or dark skin, do you need to worry about skin cancer?
• A: Yes, although the risk is not as high as for fair-skinned people
Other Precautions• LIGHTNING:
– 100 people die a year from lightening
– Be alert- • count seconds between flash
and thunder• Every 5 seconds = one mile• Stay in safe shelter• Avoid standing under tree, open
areas, or high altitudes• Get out of lakes, river, pools• Stay away from metal
• Injury– Begins as small pain and worsens
with time– Caused by over use, changing
intensity, and adapting time– Avoid injury by:
• Starting slow and warm up• Be alert when switching shoes• Be cautious at end of work out• Cool down correctly
– Injury treatment• RICE- rest, ice, compression, elevation• DO NOT use heat on new injury – apply
after 48 hours of RICE methods
Muscle Soreness• Universal outcome of vigorous exercise• Soreness due to tiny tears in muscle and
tissue• Stretching and minor usage ease
soreness• Massaging, warm baths and cold
applications help• Resuming activities after pain help
Muscle Cramps• Involuntary muscle
contractions• Causes:
– Dehydration– Electrolyte imbalance– Injury– Inadequate physical
conditioning– overexertion
Stitch in the side• Pain in upper abdomen –
can occur at any time• Usually occurs at beginning
of program• Theories of occurrence:
– Muscle cramp– Spasm in diaphragm– Too much lactic acid– Reduced blood flow
Heel Pain, Shin Splints, and Hard Surface
Running
• Heel pain “stone bruise”– Occurs from repeated pounding on fat pad of
heel, standing for long periods, over weight– To prevent wear proper shoes, reduce shock,
add ice after running• Shin splints and hard surface running
– Run on grass, proper footwear– Prolonged running – causes inflammation,
tearing of muscle– Use RICE method
Sprains and Muscle Strains
• Sprains – injury to ligament or capsule that surrounds joint– Cause by movement of joint
beyond its range of motion– RICE method will reduce pain and
help with recovery
• Muscle strains – overstretched
– Can tear muscle fibers– If torn complete, surgery is needed– RICE method followed by moist
heat, and stretching
SUMMARY
• Exercise safely• Proper clothing• Environmental conditions• Importance of drinking water• Heat related disorders• Outdoor exercisers• Treating common problems
Review Questions• 1. Dark colored clothing is best for
exercising in hot weather?• 2. Cooling down properly helps prevent
sore muscles?• 3. It is not necessary to wear sunscreen
unless you are out in the sun all day?• 4. Heat stroke can be a life threatening
condition?