Healthy Living 1200Healthy Living 1200

Unit 1: Active Living:Unit 1: Active Living:

Section 2 NotesSection 2 Notes

Getting Ready for Physical ActivityGetting Ready for Physical Activity

Before you begin a regular physical Before you begin a regular physical activity it is wise to assess your activity it is wise to assess your medical and physical readiness.medical and physical readiness.Experts have devised a 7 item Experts have devised a 7 item questionnaire called the Physical questionnaire called the Physical Activity Readiness Questionnaire Activity Readiness Questionnaire (PAR-Q)(PAR-Q)If you answer yes to any of the 7 If you answer yes to any of the 7 questions you are advised to consult questions you are advised to consult with a doctor before beginning.with a doctor before beginning.PAR-Q Questionnaire

Preparing for Exercise in Hot Preparing for Exercise in Hot Humid, WeatherHumid, Weather

When exercising in hot, humid weather When exercising in hot, humid weather follow the following guidelines:follow the following guidelines:

1.1. Begin graduallyBegin gradually- As your body becomes - As your body becomes accustomed to PA it becomes more accustomed to PA it becomes more resistant to heat-related injuries. Start resistant to heat-related injuries. Start with short periods and increase graduallywith short periods and increase gradually

2.2. Drink waterDrink water – During hot weather your – During hot weather your body perspires more than normal to cool body perspires more than normal to cool itself. This needs to be replaced by itself. This needs to be replaced by drinking water.drinking water.

3. 3. Wear proper clothing- Wear porous clothing that allows air to pass through it to cool your body. Wear light coloured clothing.4. Rest frequently- Physical activity creates body heat. Rest periodically in a shady area to allow your body temperature to cool.5. Avoid extreme heat and humidity-

Pay attention to weather warnings of extreme heat.6. Get out of the heat and cool the body when heat related injury occurs.

Heat-Related Injuries Heat-Related Injuries

1.1. Heat CrampsHeat Cramps- Heat cramps are - Heat cramps are painful, brief muscle cramps that painful, brief muscle cramps that occur during exercise or work in a occur during exercise or work in a hot environment. Muscles may hot environment. Muscles may spasm involuntarily.spasm involuntarily.

2. Heat ExhaustionHeat Exhaustion- a condition caused by excessive exposure to heat, characterized by paleness, cold clammy skin, profuse sweating, weakness and tiredness, nausea, dizziness, muscle cramps and possible vomiting. Body temperature may be normal or slightly elevated.

3.3.HeatstrokeHeatstroke- working or exercising in hot conditions or weather without drinking enough fluids is the main cause of heat stroke. Extremely high core temperature of Extremely high core temperature of up to 41°C (106°F) Characterized by hot, up to 41°C (106°F) Characterized by hot, red, dry skin, rapid pulse, shallow breathing, red, dry skin, rapid pulse, shallow breathing, headache, confusion, strange behaviour, headache, confusion, strange behaviour, possible loss of consciousness. This is a possible loss of consciousness. This is a serious condition can result in death and serious condition can result in death and requires immediate medical attention. requires immediate medical attention.

Preparing for Exercise in Cold, Preparing for Exercise in Cold, Windy, and Wet WeatherWindy, and Wet Weather

1.1. Avoid extreme cold and wind.Avoid extreme cold and wind.

2.2. Dress Properly – wear several layers Dress Properly – wear several layers of lightweight clothing rather than a of lightweight clothing rather than a heavy jacket or coat in cold heavy jacket or coat in cold weather. Wear waterproof, weather. Wear waterproof, breathable garments in wet breathable garments in wet weather.weather.

Cold Related InjuriesCold Related Injuries1.1. HypothermiaHypothermia – extreme cold can result in – extreme cold can result in

hypothermia, which is an excessively low hypothermia, which is an excessively low core body temperature. Characterized by core body temperature. Characterized by shivering, numbness, drowsiness, muscle shivering, numbness, drowsiness, muscle weakness, confusion and disorientation.weakness, confusion and disorientation.

2.2. FrostbiteFrostbite – this occurs when a body part – this occurs when a body part becomes frozen. Often a person with becomes frozen. Often a person with frostbite feels no pain, making this frostbite feels no pain, making this condition very dangerous.condition very dangerous.

Read “Keeping fit in the cold”. Pages 66-67.Read “Keeping fit in the cold”. Pages 66-67.

Dressing for Physical ActivityDressing for Physical ActivityThe way you dress has a lot to do with your The way you dress has a lot to do with your comfort and enjoyment.comfort and enjoyment.Wear comfortable clothingWear comfortable clothing – tight clothing can – tight clothing can restrict blood flow and limit your motion.restrict blood flow and limit your motion.Wash Clothing RegularlyWash Clothing Regularly – clean clothing reduces – clean clothing reduces chances of fungal growth or infectionschances of fungal growth or infectionsDress in layers when exercising outdoorsDress in layers when exercising outdoorsWear proper socksWear proper socks – sport socks provide cushion, – sport socks provide cushion, absorb sweat, and prevent blisters.absorb sweat, and prevent blisters.Wear proper shoesWear proper shoes- many activities have shoes - many activities have shoes specifically designed for them. They should fit specifically designed for them. They should fit properly and feel comfortable.properly and feel comfortable.

General Readiness: General Readiness: A Proper Warm-UpA Proper Warm-Up

A A warm-upwarm-up is a series of activities is a series of activities that prepares the body for more that prepares the body for more vigorous physical activity, enhances vigorous physical activity, enhances performance, and helps prevent performance, and helps prevent injury.injury.A warm-up usually consists of a A warm-up usually consists of a heart heart warm-upwarm-up and a and a muscle stretching muscle stretching warm-upwarm-up. .

Heart Warm-upHeart Warm-upThe heart is a muscle (one of the most The heart is a muscle (one of the most important) and needs to be warmed-up.important) and needs to be warmed-up.The heart warm-up should last at least 2 The heart warm-up should last at least 2 minutes and up to several minutes.minutes and up to several minutes.It should consist of walking, slow jogging, It should consist of walking, slow jogging, or a similar activity that prepares you for or a similar activity that prepares you for more vigorous activity.more vigorous activity.The goal is to gradually increase your The goal is to gradually increase your heart rate and warm the large muscles of heart rate and warm the large muscles of the body.the body.Should be done before and after your Should be done before and after your muscle stretching warm-up.muscle stretching warm-up.

Muscle Stretching Warm-upMuscle Stretching Warm-upThis phase of the warm-up should consist This phase of the warm-up should consist of exercises that slowly stretches the of exercises that slowly stretches the muscles to loosen and relax themmuscles to loosen and relax themRelaxed muscles are less likely to be Relaxed muscles are less likely to be strained or pulled, than tight muscles.strained or pulled, than tight muscles.When preparing for sports or other When preparing for sports or other vigorous activities, include a few slow, vigorous activities, include a few slow, easy movements that are similar to the easy movements that are similar to the activity you will do. (example- pitchers activity you will do. (example- pitchers should warm-up their throwing arm using should warm-up their throwing arm using pitching motions)pitching motions)

The Cool-DownThe Cool-DownAfter a work-out, your body needs to After a work-out, your body needs to recover. It should consist of a heart cool-recover. It should consist of a heart cool-down and a muscle cool down.down and a muscle cool down.The heart cool-down helps prevent The heart cool-down helps prevent dizziness and fainting. You should continue dizziness and fainting. You should continue to move for several minutes after vigorous to move for several minutes after vigorous activity.activity.The muscle cool-down can consist of the The muscle cool-down can consist of the same stretches as in your warm-up, but same stretches as in your warm-up, but you may increase the intensity of each you may increase the intensity of each stretch because the muscles are now stretch because the muscles are now warm.warm.

Portfolio QuestionsPortfolio Questions1.1. What are some environmental What are some environmental

factors that can make activity factors that can make activity unhealthy or unsafe? unhealthy or unsafe?

2.2. What are some of the guidelines for What are some of the guidelines for dressing properly for physical dressing properly for physical activity in normal environments?activity in normal environments?

3.3. Why should you perform a proper Why should you perform a proper warm-up and cool-down, and how warm-up and cool-down, and how can you perform them properly?can you perform them properly?

Physical Activity & InjuryPhysical Activity & Injury

If physical activity is not done properly, injury If physical activity is not done properly, injury can sometimes occur.can sometimes occur.Most injuries are minor but can be prevented if Most injuries are minor but can be prevented if care is taken.care is taken.Know how to exercise safely and avoid risky Know how to exercise safely and avoid risky exercises that can lead to common injuriesexercises that can lead to common injuries

Common Injuries

Common minor injuries related to sports or exercise include:– Sprains (injury to ligaments), strains

(injury to tendons or muscles), blisters, cuts, and scrapes

More serious but less common injuries include:– Joint dislocations and bone fractures

Common Injuries

The most common parts of the body injured in physical activity are:– Skin, feet, ankles, knees, leg muscles

Less common injuries:– Head, arms, body, and internal organs

such as the liver and kidneys

Types of Injuries

Overuse injury:– Occur when you repeat a movement so much

that wear and tear occur to your body– Includes blisters, shin-splints (soreness in the

front of the lower leg) caused by small muscle tears or muscle spasms from overuse

– Runner's heel results in soreness of the heel– These are common among long-distance

runners and those activities that cause repeated impact on the feet

Types of Injuries

A side stitch is a pain in the side of the lower abdomen that is often experienced in sports (those not used to vigorous activity)

Not really an injury – pain subsides if activity is stopped or continued at a moderate pace

To relieve, press firmly at the point of the pain with your hand while bending forward or backward

Types of Injuries

Microtrauma – 'invisible injury'– So small that it may not show up on an

x-ray or exam– Often do not cause immediate pain or

soreness, but repeated use can cause symptoms of the damage to eventually appear

– Many adults experience back, neck, joint problems due to microtrauma caused in their youth

Preventing Injuries

The human body is made up of about 206 bones that connect at jointsLigaments hold the bones together at the jointLigaments are made of tough tissuesTendons are a type of tissue that connects muscles to bones

Ligaments vs. Tendons

Preventing Injuries

When muscles contract, they pull your tendons and make your bones moveBones act as levers and work with muscles to allow body movementThis exerts force on your bones, causing medical problems if proper techniques are not used during PA

Preventing Injuries

Biomechanical principles can help you use your bones (levers) to move efficiently and avoid injury to joints and other body parts

1.Do not force your joints to move in ways they were not designed to move (ex. Avoid movement that rotates elbow or knee)

2.Movement should not overstress bones, tendons, ligaments, or muscles (ex. Trying to touch toes while both legs are straight can injure your back)

3.Balance the muscle development around a joint so that all muscles will develop properly (ex. Upper arm – don't overdevelop your biceps with no attention to triceps; eventually you might be unable to fully extend your arm, or strain your weaker triceps muscle

Preventing Injuries

Simple guidelines:

1. Start slowly – many injuries occur in beginners

2. Listen to your body – injuries can occur when you ignore the signs and symptoms your body is giving you; pay attention to pain; slow exercise or stop altogether until you know what is causing the pain

3. Warm up before activity and cool down after activity – follow guidelines given earlier

Preventing Injuries

4. Be fit! A person with a healthy heart, lungs, muscles are less likely to be injured

5. Use moderation – overuse is the cause of many minor injuries; about 40% of regular runners and 50% of aerobic dancers experience injuries

6. Dress properly – poor shoes & socks can cause blisters or runner's heel

Simple Treatment of Minor Injuries

Often necessary to seek medical attention

Take immediate steps to reduce pain or prevent complications of the injury

Important to know first aid

For common injuries (muscle strains, sprains, and bruises) follow the R.I.C.E formula

The RICE Formula for Treating Injury

R is for rest– After first aid, the body part should be

immobilized for 2-3 days (or longer) to prevent further injury

I is for ice– A sprain or strain should be immersed in

cold water or covered with ice– Immediately ice for 20 minutes starting to

help reduce swelling and pain– Should be applied several times a day for

1-3 days

The RICE Formula for Treating Injury

C is for compression– Use an elastic bandage to wrap injury to

help limit swelling– For a sprained ankle, keep the shoe laced

and sock on foot until compression can be applied with a bandage

– Not too tight; take off periodically so as not to restrict blood flow

E is for elevation– Raise the body part above the level of the

heart to help reduce swelling

Risky Exercises

Some exercises are risky because they cause the body to move in ways that violate basic biomechanical principles

Risk for microtrauma

Can result in pain, joint problems, wear & tear injuries such as inflammation of tendons, bursa, joints, and a wearing away of joint cartilidge

Long term – arthritis, back or neck pain

Risky ExercisesExercises to avoid:

– Hyperflexion exercises: bend joints too far and overstretch ligaments; hyper means too much; flexion means to bend• Deep-knee bend, yoga ploughs, hands-

behind-neck-sit-ups, knee pull downs– Back Hyperextension exercises: opposite of

hyperflexion; some back arching exercises tend to stretch your abdominal muscles and can injure your spinal discs and joints• Straight-leg sit-ups, back bends,

excessive upper back lifts, rear double-leg lifts, neck hyperextensions, neck circling to the rear, etc.

Risky Exercises

– Joint Twisting, Compression, and Friction Exercises: cause the joints to bend too far or in a way they were not intended to move; can result in injury to joints and tissues around the joint; create friction resulting in wear & tear• Hurdle sits, double-leg lifts, sit-ups, standing

straight-leg toe touches, etc.

– Improper Strengthening or Stretching Exercises: can result in muscle imbalance because they build muscles that are not especially in need of development; can cause injury to discs, abdominal tears, tendon tears, and loose ligaments• Double-leg lifts, straight-leg sit-ups

Portfolio QuestionsPortfolio Questions1.1. What are some exercise-related What are some exercise-related

physical injuries?physical injuries?2.2. How can you prevent injuries during How can you prevent injuries during

physical activity?physical activity?3.3. How can the RICE formula be used How can the RICE formula be used

to treat physical injuries?to treat physical injuries?