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Unit 3

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Unit 3

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  1. Unit 3 Exercise Guidelines

  2. Objectives • Understand what clothing considerations should be made before exercising • Learn what precautions to take when exercising in weather extremes • Become familiar with common exercise injuries • Discuss and implement safe exercise practices

  3. Terms • Hyperthermia – an increase in body temperature with a reduction of body fluids • Hypothermia– an excessive decline in body temperature • Heat Cramps – A heat related problem in which certain muscles contract involuntarily and cause pain • Heat Exhaustion – A condition caused by profuse sweating, dizziness, and extreme weakness • Heat stroke – A medical emergency characterized by hot, dry skin and rising body temperature

  4. Terms • Warm-up– a 10-15 minute light exercise period in which the body is prepared for vigorous exercise • Cool-down – a 10-15 minute period of mild exercise following vigorous exercise that allows the body and heart rate to return to normal • Shin Splint – an inflammation of the membrane on the front of the bones in the lower leg • Side Stitch – Sharp pain in the side just under the ribs • Sprain – injuries to ligaments surrounding joints or to the capsule-like sac that surrounds a joint

  5. Exercise Guidelines • Consult a Doctor • -Before exercise • -Physicals • -Assess yourself (fitness test) • -Know how much you can handle • Set Goals • -REALISTIC GOALS! • -Safe goals

  6. Exercise Guidelines (cont’d) • Be Safe • -Exercise with a friend • For accountability as well as safety • -Safe Environment • -Avoid Air Pollution (smog) • -Do not exercise after a big meal • -Do not exercise when sick

  7. Exercise Guidelines (cont’d) • Clothing • Shoes • - Good Arch support • - wedge soles • - will not give you blisters • - make sure they have laces (ladies this means no flats) • Socks • - prevent direct friction that causes blisters • - may need to wear two pair - Clean socks! dirty socks may have fungus or bacteria • Cloth, Pants, Shirts, Shorts, Jackets, etc. • - loose but not baggy, tight fitting clothes may rub and chafe • - Cotton or athletic fabric because they absorb and or insulate

  8. Exercise Guidelines (cont’d) • Exercise in heat • - BE SMART STRENUOUS EXERCISE IN HEAT CAN HURT OR EVEN KILL YOU!!! • Hyperthermia • - Results in • Heat Cramps • Heat Exhaustion • Heat Stroke

  9. How to Prevent Heat Related Illness • Wear light colored, light weight, breathable clothing • -NO PLASTIC “WEIGHT LOSS” SUITS!!! • Hydrate • -Before, During, and After Exercise • Avoid Exercise altogether on extremely hot or humid days

  10. Exercise in Cold Weather • Hypothermia • Increase the time of your warm-up and gradually increase exercise • Wear thermal under and outer wear • Cover hands, face, and head • Water resistant outer wear if exercising in snow or cold rain

  11. Warm-Up • Vital For a Safe Workout • 10-15 minutes • 2 parts • -Brisk walk or Jog • -Stretch • Warm-up Benefits • -Helps you mentally focus • -Increases heart rate and blood supply to muscles • -Generates heat in muscles and joints making you more flexible and less likely to be injured

  12. Cool-Down • Helps bring your body back to “normal” • 10-15 minutes • 2 parts • -Brisk walk or Jog • -Stretch • Benefits of a Cool-Down • -Prevents blood from pooling, Causing lightheadedness • -Prevents soreness and tightness in muscles

  13. Common Exercise Injuries • Blisters • Shin Splints • Side Stitch • Sprains

  14. Unit 3 Test Unit 3 exercise guidelines