Chapter 2

Safe and Smart Physical Activity

Medical Readiness

• Medical Exams• Physicals• Consulting physicians• Seeing athletic trainer

Readiness for Extreme Environmental

Conditions• Hyperthermia-overheating, occurs

when your body temperature rises too high. Can cause muscle cramps, heat exhaustion, or heat stroke

• Hypothermia-excessively low body temperature. Accompanied by shivering, numbness, drowsiness, muscular weakness, and confusion or disorientation.

Hot, Humid Weather Precautions

• Begin gradually• Drink water• Wear proper clothing• Rest frequently• Avoid extreme heat and humidity• Get out of heat and cool body if

heat-related injury occurs

Cold, Windy, and Wet Weather

• Avoid extreme cold and wind• Dress properly• Avoid exercising in icy or cold, wet

weather

Pollution and Altitude

• Trouble breathing• Need to get use to altitude• Avoid air polluted areas for

exercise

General Readiness

• Right clothes, shoes, socks, ankle or knee braces, other special equipment

• Warm-up• Cool-down

Common Injuries

• Overuse injury• Side stitch• Microtrauma• Sprains, strains, tears

Preventing Injuries

• Ligaments• Tendons• Biomechanical Principles• Start slowly• Listen to your body• Warm-up and cool down• Be fit• Moderation• Dress Properly

Treatment

• RICE• Hyperflexion/Hyperextension• Joint twisting, compression, and

friction• Improper strengthening and

stretching exercises