APF Chapters 3 and 4 Exercise safety - PowerPoint Presentation

Slide1

APF Chapters 3 and 4

Slide2

Exercise safety

PAR-Q

: Physical Activity Readiness Questionnaire

7 questions to determine if medical consult is necessary before exercise. Questions assess

cardiac

,

_________

,

and

__________

risk

Clinical Exercise Test

: This test is done by progressively increasing the work done on a

___________

while the patient is wearing an

______

.

Looks at

________ __________

during exercise.

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Dressing for activity

Helps one maintain safety and comfort during exercise

Good shoes

Supportive clothing

Fabrics

Slide4

Warm up

Prepares

____________

and

________

for activity.

_______

min of less intense cardio works to perfuse the heart with blood flow it needs to support activity. Can also improve performance by putting off the formation of byproducts that can cause muscle fatigue.

Slide5

Cool down

Helps

__________

-

about 2 minutes of less intense cardio using same muscles as the ones used during work out helps the muscles continue to push blood back to the heart. If you stop abruptly, the blood pools and can result in

_________

,

drop in blood pressure, and

__________

.

This is a perfect time to stretch since muscles are

_________

and can increase in flexibility. Stretching afterward can also

______________________

in

fatigued muscles.

Slide6

Temperature extremes

Heat is removed from the body through the

____________

of sweat. Cooler air helps this process; humidity does not. Up to 1-2 liters per hour of fluid is lost through sweat. You must replace this or it will be hard to maintain your

__________________

.

When dehydrated, your body conserves water and shunts blood toward the skin to be cooled. This is not very effective and one risks

___________

.

How do you know if you are hydrated? Monitor the

________

and

___________

of your urine.

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PRECAUTIONS

Limit/avoid activity in hot/humid conditions if not acclimatized. Do not exercise on Ozone action days!

Consume fluids: 2c. before activity, about 1c. every 15-20 minutes of activity, and 16 oz. Of fluid for every pound lost during activity.

Try to work out early in the

__________

or later at

________

-

be sure you are safe and

__________

.

Wear light colors to

________

light and also choose

_________

material for those clothes.

STOP if signs of heat stress occur.

Slide8

Know Thy Sweat Rate

Runner’s World

The Test

1)

Weigh yourself nude right before a run.

2)

Run at race pace for one hour, keeping track of how much you drink (in ounces) during the run.

3)

After the run, strip down, towel off any sweat, and weigh yourself nude again.

4)

Subtract your weight from your

prerun

weight and convert to ounces. Then add to that number however many ounces of liquid you consumed on your run. (For example, if you lost a pound and drank 16 ounces of fluid, your total fluid loss is 32 ounces.)

5)

To determine how much you should be drinking about every 15 minutes, divide your hourly fluid loss by 4 (in the above example it would be 8 ounces).

6)

Because the test only determines your sweat losses for the environmental conditions you run in that day, you should retest on another day when conditions are different to see how your sweat rate is affected. You should also redo the test during different seasons, in different environments (such as higher or lower altitudes), and as you become faster, since pace also affects your sweat rate.

http://www.runnersworld.com/print/25866

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Heat Illness

Muscle cramping might be the first sign of heat-related illness, and may lead to heat exhaustion or stroke. Here is how you can recognize heat exhaustion and heat stroke and what to do:

Heat Exhaustion

Heavy sweating

Weakness

Cold, pale, and clammy skin

Fast, weak pulse

Nausea or vomiting

Fainting

What You Should Do:

Move to a cooler location.

Lie down and loosen your clothing.

Apply cool, wet cloths to as much of your body as possible.

Sip water.

If you have vomited and it continues, seek medical attention immediately.

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Heat Stroke

High body temperature (above 103°F)*

Hot, red, dry or moist skin

Rapid and strong pulse

Possible unconsciousness

What You Should Do:

Call 911 immediately —

this is a medical emergency

.

Move the person to a cooler environment.

Reduce the person's body temperature with cool cloths or even a bath.

Do

NOT

give fluids.

*104°F taken rectally is the most accurate.

http://www.cdc.gov/extremeheat/warning.html

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Cold climate exercise

Take precautions against frostbite and

hypothermia.

Wind chill can be dangerous.

Wear layers: inner should

________

,

second should be more

__________

,

sports windbreakers are good as well because they allow for fluid to escape but block wind.

_________

exposed skin: hats/caps, mask, mittens…

Try to stay dry- remember what we said about heat loss.

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Slide13

DOMS:

Delayed Onset Muscle Soreness: 24-48 hours post exercise. It is caused by

___________

in muscle fibers.

PREVENTION: get a good

________

and

also

________ ___________

your

activity.

Slide14

Most common injuries

Strain-

___________

or tear of a muscle

Sprain- overstretch or tear of a

___________

Tendonitis- overuse of the tendon resulting in pain and

___________

Cramps-________of

the muscle

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IF INJURY OCCURS

When in doubt, seek medical attention to rule out serious problems.

R-_______________

to

decrease the risk of further injury

I

ce- decreases the pain and swelling. Use for 20 minutes 3x a day for 2-3 days

C

ompression- use an

__________

to

support the area and minimize swelling.

E

levation- Keep part above the level of the

_________

to decrease swelling

.

Slide16

Chapter 4

Principles of exercise

Slide17

Overload

If a muscle is to get stronger, it must be worked

__________

than normal.

Flexibility- take the joint through a larger than normal ROM.

Slide18

Progression

___________

increase your load. Too slowly wastes time. Too quickly can bring

________

.

Slide19

Specificity

The__________must

be specific to the benefit you wish. E.g.: lifting weight to increase muscle strength. It is also specific to body part: runners have good leg development, but often lack upper body development. **Keep this in mind with planning

________

and

__________

activities. These can be used to balance out the necessary spots.

Training is most effective when it closely

____________

the activity being prepared for. Ex: shot putters need good arm strength and also must train with an overload that resembles the motion of putting the shot.

Slide20

Reversibility

If you don’t

use it

you will lose it.

Slide21

FITT Principle

Frequency:

___________

?

3+ days

Intensity:

Must be intense enough to

__________

Time:

Depends on the type of activity

Type

: What kind of activity is being performed

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Threshold of training

Minimum amount of activity that will produce

__________

.

Sometimes “Normal” activity is not enough, depending on the desired benefit.

Slide23

There is a FIT for everything…

Each component of fitness has its’ own FIT formula. Remember it takes several weeks for the

____________

benefits to show. The

_____________

benefits show up almost immediately (feeling better and feeling a sense of

________________

)

Start slow, stick with it and enjoy yourself. The benefits come to those who persist- you’re in it for the long haul.

Slide24

Physical Activity Pyramid

Moderation and balance is key.

Base: Lifestyle physical activity. EXAMPLES:

Second level: Active aerobic activity or vigorous sports-increase the HR and can be carried on for a long time without stopping. Workout is harder and helps increase the CV endurance/ decrease body fat. EXAMPLES:

Level 3: Flexibility and resistance training

Level 4: Rest= regular sleep, relaxation, and time off.

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Slide26

Guidelines

Use exercise for all pyramid levels. There is no one perfect activity- all have benefits

Interchanging level 1 and 2 activities can be beneficial and must be planned for. Pay attention to time….

You are never too busy to exercise- even a little exercise is better than none.

Time management is key: plan your time wisely so you can be sure to take care of yourself.