Chapter 4: Guidelines for Exercise

Chapter 4: Guidelines for Exercise

PERSONAL FITNESS

Chapter 4: Guidelines for Exercise

OBJECTIVES:

What should you consider when beginning an exercise program?

What precautions should be taken when exercising in hot or cold weather?

What are the symptoms of heat exhaustion and heat stroke?

What are the steps in warming up and cooling down?

EXERCISING IN HOT WEATHER:

Heat Cramps: The least serious heat related problem. Certain

muscles will contract involuntarily and cause pain. Stop activity,

apply direct pressure, rest and drink plenty of water.

Heat Exhaustion: Characterized by profuse sweating accompanied by dizziness and extreme weakness. Stop activity and cool the body.

Heat Stroke:A SERIOUS medical emergency. Characterized by HOT, DRY skin and a rising body temperature. Seek medical attention IMMEDIATELY and cool the body.

PREVENTATIVE MEASURES FOR HEAT ILLNESS:

1-Wear light-weight clothing—wear lighter colored clothing (reflect, rather than absorb the sun’s rays)

2-AVOID wearing rubberized suits and taking salt tablets

3-Drink fluids BEFORE, DURING, AND AFTER exercise sessions—drink BEFORE you get thirsty.

4-Wear a light-weight hat

5-AVOID outdoor exercise on extremely hot and humid days

EXERCISING IN COLD WEATHER:

Hypothermia: excessive decline in body temperature—can cause frostbite- freezing of the limbs and exposed portions of the face

PRECAUTIONS WHEN EXERCISING IN THE COLD:

1-Wear thermal underwear and outerwear, face, mask and hat.

2-Wear several layers of light clothing—not just a heavy sweatshirt or jacket—layers are the key so that they can be “peeled” off

3-DO NOT overdress—too much clothing can cause perspiration

4-Wear water resistant outer garments when exposed to snow or rain

WARM-UP:

A 10-15 minute period in which you prepare the body for vigorous exercise.

Benefits of Warming Up- Warm muscles can be safely stretched more than cold muscles. The more flexible you are, the more you can minimize your chance of injury. You can react faster and can absorb sudden fall more safely.

1-Helps you mentally focus your effort and makes you feel like moving

2-Increases your heart rate and the blood supply to your muscles, thus preparing your cardiovascular and muscular systems for the workout.

3-Generates heat in the muscle and joint tissues, which makes them more flexible and resistant to injury.

WARMING UP MUST BECOME A HABIT BEFORE YOU ENGAGE IN ACTIVITY!!!!!

COOL DOWN:

A 10-15 minute period of mild exercise that follows your training session and allows your heart rate and body to return to a normal state.

Benefits of Cooling Down- If exercise stops suddenly the heart will not be able to keep up with the blood moving and may cause pain in the legs.

1-Helps prevent blood from pooling in the muscles you were using. Without a cool down, less blood reaches your heart and you may feel light headed.

2-Prevents tightened muscles from becoming sore.

COOL DOWN BY SLOWING ACTIVITY RATE AND DOING STATIC STRETCHING!!!!

COMMON INJURIES:

Muscle Soreness- the result of exercising too hard for the endurance or strength level of your muscles. Usually appears within 12-24 hours. Treatment: light massage

Blisters- the result of friction creating heat, tissue damage, and fluid accumulation between the layers of skin. Treatment: cover blister- puncture with sterilized needle—treat with antiseptic and cover

Shin Splints- an overuse syndrome (too much too quickly) that will develop typically in the beginning of a program. Treatment: rest, ice, taping

Stitch in the side- sharp pain in the side, just under the ribs. Treatment: apply pressure to the area—stretch

Sprained Ankle: injury to ligaments surrounding a joint or the capsule-like sac that surrounds a joint. Treatment: stop activity, ice, elevate, rest