Lifetime Fitness:Lifetime Fitness:Ch 3- Ch 3- Exercising SafelyExercising Safely

PE HS 1.3 Injuries:PE HS 1.3 Injuries: The learner will be The learner will be

able to describe the able to describe the prevention and prevention and

treatment for exercise treatment for exercise related injuries.related injuries.

Essential Question: Why is safety important in terms of exercising?

Safety firstSafety first About 80% of all injuries can be prevented with About 80% of all injuries can be prevented with

knowledge and common senseknowledge and common sense

70% of injuries start out small and gradually 70% of injuries start out small and gradually become worsebecome worse

Warm upWarm up Stretch 10-15 minutesStretch 10-15 minutes Warms up muscles and Slowly increases your heart Warms up muscles and Slowly increases your heart

raterate

Cool downCool down 10-15 minutes10-15 minutes Relaxes muscles and helps heart rate return to Relaxes muscles and helps heart rate return to

normalnormal (Does not prevent muscles soreness)(Does not prevent muscles soreness)

Vocabulary To KnowVocabulary To KnowBiomechanics Biomechanics

Study of human motion and the effect of the forces Study of human motion and the effect of the forces have on the bodyhave on the body

Warm-upWarm-up Beginning phase of the training sessionBeginning phase of the training session

Lactic acidLactic acid A body waste product found in the muscles and tissuesA body waste product found in the muscles and tissues

Not true anymore (new research)Not true anymore (new research)

DiaphragmDiaphragm Muscle separating the chest and abdominal cavityMuscle separating the chest and abdominal cavity

Cool-downCool-down Tapering off period after completing the conditioning Tapering off period after completing the conditioning

phase of trainingphase of training

Selecting Exercise ClothingSelecting Exercise Clothing

Clothing not suited for the weather can cause serious health Clothing not suited for the weather can cause serious health problemsproblems

Hot = cotton or synthetic fibersHot = cotton or synthetic fibers It is light and allows air movement to help evaporate It is light and allows air movement to help evaporate

perspirationperspiration

Comfortable and loose fitting Comfortable and loose fitting Exemption swimming, skiing, cyclingExemption swimming, skiing, cycling

Light colored or whiteLight colored or white Reflect sun’s raysReflect sun’s rays

Night = white or reflective clothingNight = white or reflective clothing

SocksSocks Fit tightlyFit tightly Cotton or wool absorb sweat (not the best)Cotton or wool absorb sweat (not the best) Need to be clean to protect against athlete’s footNeed to be clean to protect against athlete’s foot

FootwearFootwear Type of activityType of activity

Running shoes meant for straight Running shoes meant for straight forward movementforward movement Other shoes meant for lateral movementOther shoes meant for lateral movement

Arch Arch typetype Low, medium, or highLow, medium, or high

Try shoes on late in afternoon since your foot Try shoes on late in afternoon since your foot swells throughout the dayswells throughout the day Walk or run in the shoes at the storeWalk or run in the shoes at the store Don’t think they will stretch outDon’t think they will stretch out

Shoes last around 300 – 400 milesShoes last around 300 – 400 miles The cushion of the shoes wears out before the soleThe cushion of the shoes wears out before the sole

BiomechanicsBiomechanics Gait cycleGait cycle

the movement of the foot from heel strike to midstance the movement of the foot from heel strike to midstance to toe off.to toe off.

Heel strikeHeel strike Initial point of contact for most people (some are forefoot Initial point of contact for most people (some are forefoot

strikers). strikers). Point of highest impact, creating a force three to six Point of highest impact, creating a force three to six

times greater than a person’s bodyweight. times greater than a person’s bodyweight.

Toe off Toe off Propulsion stagePropulsion stage

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PronationPronation Pronation is the normal, natural rolling in of the foot.Pronation is the normal, natural rolling in of the foot.

The question is how you pronate? The question is how you pronate?

Over, under, or neutralOver, under, or neutral

Pronation tendency is related to a number of factors including arch Pronation tendency is related to a number of factors including arch type, ankle flexibility, foot structure, and type of pronation.type, ankle flexibility, foot structure, and type of pronation.

Over PronationOver Pronation Excessively rolling in of the foot.Excessively rolling in of the foot. unstable position puts added stress on the inside portion of unstable position puts added stress on the inside portion of

the footthe foot

Under Pronation Rolling out of the foot (very uncommon)Rolling out of the foot (very uncommon)

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Exercise in hot weatherExercise in hot weather

Your muscles produce heat, this heat must be removed form you Your muscles produce heat, this heat must be removed form you bodybody Otherwise, quick and dangerous rise in body temp.Otherwise, quick and dangerous rise in body temp. As body sweats it cools down, warm blood from muscles are As body sweats it cools down, warm blood from muscles are

able to coolable to cool

After a couple of hours your body may become dehydrated and After a couple of hours your body may become dehydrated and blood volume decreases, causing less blood to move to skin to be blood volume decreases, causing less blood to move to skin to be cooled.cooled. Less heat is lostLess heat is lost

You can increase your ability to withstand heat by regularly You can increase your ability to withstand heat by regularly exercising in itexercising in it

Try to plan exercise for coolest part of the day (sun ray’s most Try to plan exercise for coolest part of the day (sun ray’s most intense 11a.m. – 2p.m.)intense 11a.m. – 2p.m.)

Cut back on length and intensity Cut back on length and intensity Humidity makes cooling difficultHumidity makes cooling difficult Never wear rubber suitsNever wear rubber suits Use of salt tablets not recommendedUse of salt tablets not recommended

Fluid replacement Don’t wait until you are thirsty to begin drinking waterDon’t wait until you are thirsty to begin drinking water

Try to drink a couple of cups of water an hour before Try to drink a couple of cups of water an hour before exercisingexercising

Try to drink every 15 minutes while exercisingTry to drink every 15 minutes while exercising

If workout is If workout is less than 90 minutes = drink waterless than 90 minutes = drink water More than 90 minutes = sport drink or gelMore than 90 minutes = sport drink or gel

Diluting with 50% water may prevent crampsDiluting with 50% water may prevent cramps High sugar sport drinks slow down absorption of fluid from High sugar sport drinks slow down absorption of fluid from

the digestive tractthe digestive tract

Avoid caffeine and alcoholAvoid caffeine and alcohol Speeds up urine function causing dehydrationSpeeds up urine function causing dehydration

Frequent trips to bathroom and clear urine indicate hydrationFrequent trips to bathroom and clear urine indicate hydration

Dark colored urine indicate dehydrationDark colored urine indicate dehydration

Heat indexHeat index Makes the effects of the heat much worse

Air temperature + relative humidity = how hot it feels

Human body normally cools itself by sweating, as sweat evaporates it carries heat away from the body but when humidity is high, water doesn't

evaporate as quickly, so the body retains more heat.

If the temp. is 85 and the humidity is at 90% then feels like 102

Heat Related DisordersHeat Related Disorders

Affected muscle contracts violently and Affected muscle contracts violently and uncontrollablyuncontrollably

SymptomsSymptoms thirst, nausea, clammy skin, thirst, nausea, clammy skin, chills and/or increased heartchills and/or increased heart raterate

TreatmentTreatment stop activity, massage the muscle, replace stop activity, massage the muscle, replace

fluidsfluids

Heat Cramps:

Heat Exhaustion Fatigue, weakness and collapseFatigue, weakness and collapse SymptomsSymptoms

pale, wet skin, heavy perspiration, nausea, pale, wet skin, heavy perspiration, nausea, and rapid, shallow breathingand rapid, shallow breathing

Treatment Treatment stop activity, move to cool, shaded area, stop activity, move to cool, shaded area,

apply wet towels, drink large amount of apply wet towels, drink large amount of fluids, seek medical attentionfluids, seek medical attention

Heatstroke

Can be life-threateningCan be life-threatening Brain shuts down the sweating Brain shuts down the sweating

mechanism to prevent additional water mechanism to prevent additional water lossloss

SymptomsSymptoms hot, dry skin, very high body temperature, sudden hot, dry skin, very high body temperature, sudden

collapse and possible unconsciousnesscollapse and possible unconsciousness

TreatmentTreatment seek medical attention, apply ice packs to head, seek medical attention, apply ice packs to head,

remove clothing and apply ice, cold water, wet towelsremove clothing and apply ice, cold water, wet towels

Group Activity!Group Activity!

The row you are sitting in is your groupThe row you are sitting in is your group Each group needs one sheet of paperEach group needs one sheet of paper The last person in the row (against the The last person in the row (against the

wall) will write a sentence about the wall) will write a sentence about the information we’ve discussed so far and information we’ve discussed so far and will pass the paper forward to the next will pass the paper forward to the next person in the rowperson in the row

The second person adds a sentence to The second person adds a sentence to the previous one and passes it on.the previous one and passes it on.

This continues until all students in the This continues until all students in the group have written a statement.group have written a statement.

Try to conserve body heat Air temp., wind chill, dampness Fatigue

Lower body’s temperature Hypothermia

Breakdown in the body’s ability to produce heat Body temp. below 95 degrees

TIPS Wear several layers of light clothingWear several layers of light clothing Wear a head coveringWear a head covering Try wearing a mask or scarfTry wearing a mask or scarf Wear sunglasses when exercising in the snow on a Wear sunglasses when exercising in the snow on a

bright daybright day Get used to exercising in cold weather graduallyGet used to exercising in cold weather gradually Easier to pull a muscle in the coldEasier to pull a muscle in the cold

Exercise in cold weatherExercise in cold weather

Other CautionsOther Cautions Skin cancerSkin cancer

Wear sunscreenWear sunscreen Wear a sunscreen of at least 15 SPFWear a sunscreen of at least 15 SPF Sunburns increase risk Sunburns increase risk ABCDABCD

((AAsymmetry, symmetry, BBleeding/unevenness on edges, leeding/unevenness on edges, CColor, olor, DDiameter or size)iameter or size)

PollutionPollution Schedule your exercise route to pass through major Schedule your exercise route to pass through major

intersections before traffic builds up or the sun gets too intersections before traffic builds up or the sun gets too highhigh

Monitor reports on air qualityMonitor reports on air quality When pollutants are too high, move your workout indoorsWhen pollutants are too high, move your workout indoors

Lightning strikesLightning strikes Don’t stand near metal object under isolated tree, open Don’t stand near metal object under isolated tree, open

field, lake, or mountain topfield, lake, or mountain top Stay in automobile or shelterStay in automobile or shelter Count second between flash of lightening and thunderCount second between flash of lightening and thunder

Using hand, ankle, and vest Using hand, ankle, and vest weightsweights

Walking with weights increases intensity Walking with weights increases intensity of effort and calories burned per minute.of effort and calories burned per minute.

Do not use them while Do not use them while

running or aerobicsrunning or aerobics

Can increase risk of bone, joint, and Can increase risk of bone, joint, and connective tissue injuriesconnective tissue injuries

Common injuriesCommon injuries

Muscle sorenessMuscle soreness Tiny tears in muscle and connective tissue and some Tiny tears in muscle and connective tissue and some

swellingswelling Gentle stretching and limit usage Gentle stretching and limit usage

Muscle crampsMuscle cramps Powerful involuntary muscle contractionsPowerful involuntary muscle contractions

CausesCauses DehydrationDehydration Electrolyte imbalance (loss of potassium and sodium Electrolyte imbalance (loss of potassium and sodium

from excessive sweating)from excessive sweating) Injury (surrounding muscles may contract to protect Injury (surrounding muscles may contract to protect

injured muscle/joint)injured muscle/joint) Inadequate physical conditioningInadequate physical conditioning OverexertionOverexertion

SolutionsSolutions Stretching, ice, massageStretching, ice, massage

Injury treatmentInjury treatment R.I.C.E.R.I.C.E.

RR rest injured part rest injured part II ice reduces inflammation ice reduces inflammation

and painand pain CC compression or pressure compression or pressure

reduce blood flow and swellingreduce blood flow and swelling EE elevation decreases internal elevation decreases internal

bleeding and swellingbleeding and swelling

Heat can be used after 48 hours Heat can be used after 48 hours Usually for tight muscles or joints before exerciseUsually for tight muscles or joints before exercise

Side stitchSide stitch Sharp pain in upper abdomenSharp pain in upper abdomen Usually when you first begin a workout regimeUsually when you first begin a workout regime

CausesCauses Muscle cramp – vigorous exercise before abs Muscle cramp – vigorous exercise before abs

muscles can warm up and/or breathing incorrectly. muscles can warm up and/or breathing incorrectly. Thus, muscles do not get enough oxygen, and lactic Thus, muscles do not get enough oxygen, and lactic acid builds. Muscle then goes into spasmacid builds. Muscle then goes into spasm

A spasm in the diaphragm caused by rapid A spasm in the diaphragm caused by rapid breathing due to uncommon activity.breathing due to uncommon activity.

Reduced blood flow to the area because of other Reduced blood flow to the area because of other body demandsbody demands

SolutionSolution Slow down or stopSlow down or stop Take deep breaths Take deep breaths Stretch muscles on side of absStretch muscles on side of abs

Heel painHeel pain A.k.a. “stone bruise”A.k.a. “stone bruise”

CausesCauses Pounding of heel on hard surfacesPounding of heel on hard surfaces Causing swellingCausing swelling Standing for long periods at a time or being Standing for long periods at a time or being

over weight adds to pressureover weight adds to pressure SolutionsSolutions

Wear adequately cushioned shoesWear adequately cushioned shoes Avoid running on hard surfacesAvoid running on hard surfaces Heel cupHeel cup Low impact exercisingLow impact exercising IceIce

Shin SplintsShin Splints

Prolonged running on hard surfaces Prolonged running on hard surfaces sometimes cause an inflammation and tearing sometimes cause an inflammation and tearing of muscles and soft tissues of the lower leg.of muscles and soft tissues of the lower leg.

SolutionsSolutions RICERICE StretchingStretching Complete restComplete rest Wear cushioned shoesWear cushioned shoes

SprainsSprains Injuries to the ligaments or capsule like sac that surrounds Injuries to the ligaments or capsule like sac that surrounds

a jointa joint

CausesCauses Movement of the joint beyond Movement of the joint beyond normal range of motionnormal range of motion Trauma, which overstretches the Trauma, which overstretches the tissuetissue

TreatmentTreatment Time offTime off RICERICE

Sometimes you may not be able to distinguish a sprain Sometimes you may not be able to distinguish a sprain form a more serious injury (like a fracture) except by x-rayform a more serious injury (like a fracture) except by x-ray

Muscle StrainsMuscle Strains

If muscles are forced into unaccustomed exercise, If muscles are forced into unaccustomed exercise, they may overstretch, causing a pull or strain. they may overstretch, causing a pull or strain. Sometimes tearing muscle fibers.Sometimes tearing muscle fibers.

The muscle will contract, swell, and stiffenThe muscle will contract, swell, and stiffen

If fibers are torn completely, surgical repair and If fibers are torn completely, surgical repair and physical therapy are often necessaryphysical therapy are often necessary

SolutionsSolutions RICE, followed with moist heat, and stretching RICE, followed with moist heat, and stretching If pain continues see a Dr.If pain continues see a Dr.