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R – U – READY??

R – U – READY??. OBJECTIVES:. Explain how to prepare for physical activity. Explain how environment affects physical activity. Describe some steps for dressing appropriately in normal conditions. Define: heat index; humidity; hy PER thermia vs hy PO thermia PAR-Q; wind chill.

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R – U – READY??

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  1. R – U – READY??

  2. OBJECTIVES: • Explain how to prepare for physical activity. Explain how environment affects physical activity. Describe some steps for dressing appropriately in normal conditions. Define: heat index; humidity; hyPERthermia vs hyPOthermia PAR-Q; wind chill

  3. Medically Ready? • ?? beginner vs habitual? ?? younger vs older?? ?? do you understand how to prepare for environmental conditions??

  4. PAR-Q ACTIVITY READINESS • Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor? Do you feel pain in your chest when you do physical activity? Do you have a bone or joint problem that could be made worse by a change in your physical activity? Do you lose your balance because of dizziness or do you ever lose consciousness?

  5. PAR-Q ACTIVITY READINESS Is your doctor currently prescribing drugs for your blood pressure or heart condition? Do you know of any other reason why you should not do physical activity? you answered YES to one or more questions, talk with your doctor before you start becoming much more physically active. If you answered NO to all questions, you can be reasonably sure that you can start becoming more physically active right now. Be sure to start slowly and progress gradually - this is the safest and easiest way to go.

  6. STRESS TEST • Treadmill: identifies at risk problems like heart attacks

  7. Medical Readiness for Sports

  8. EXTREME WEATHER CONDITIONS • Weather can be determining factor IF-WHEN-HOW STRENOUSLY you exercise. • Adaptability of your body? • Guidelines should be followed…especially “beginners”.

  9. HOT HUMID WEATHER • Humidity Amount of water vapor in the air. • HyPERthermia Overheating...body temp rises too high • Sweat= Body temp up = Body cools Sweat evaporates= HIGHER HUMIDITY = less body cooling

  10. HEAT ILLNESSES • CONDITION DEFINITION

  11. COMMON SENSE GUIDELINES • Begin gradually: • Drink water: Wear proper clothing: “porous”

  12. CHANGES IN GEAR

  13. CLOTHING…. Which would be a better choice? Why? Light = reflect Dark = absorbs

  14. COMMON SENSE GUIDELINES • Rest often: • Avoid Extreme Heat and Humidity: • Get out of heat and cool body:

  15. HEAT INDEX

  16. http://www.5min.com/Video/Running-Tips-in-Hot-Weather-517124781http://www.5min.com/Video/Running-Tips-in-Hot-Weather-517124781 • http://www.5min.com/Video/Running-Tips-in-Hot-Weather-517124781 • http://www.5min.com/Video/Running-Tips-in-Hot-Weather-517124781

  17. COLD, WINDY, WET WEATHER • HyPOthermia: Excessively low body heat. • Signs/symptoms: Shivering; numbness; drowsiness; muscular weakness; confusion; disorientation.

  18. FROSTBITE • SYMPTOMS:

  19. FROSTBITE Blisters may appear

  20. COLD WEATHER GUIDELINES • Avoid extreme cold and wind. • Determine wind chill factor. • Time?? • New chart….

  21. WIND CHILL INDEX

  22. COLD WEATHER GUIDELINES • Loose vs tight • Dress Properly: • Layers vs bulk • Cotton vs “moisture wicking” • Nylon - Plastic • Head gear • Mittens vs gloves

  23. COLD WEATHER GUIDELINES • Avoid exercising in icy/cold wet weather

  24. Altitude challenges • Drink lots of water! • Take time to adjust!!! • Thin air= headaches, nausea., vomiting

  25. Altitude • Signs and SymptomsPersistent dry cough • Fever • Shortness of breath when at rest • Headache that doesn't respond to over-the-counter medications • Unsteady walking • Persistent vomiting • Gradual loss of consciousness

  26. Treatment for Altitude Sickness Oxygen will relieve the symptoms Rest, eat healthy foods and drink plenty of fluids Smoking and alcohol will make symptoms worse IV fluids or hydration will help depending on severity Descend to a lower altitude Hospitalization may be required

  27. GENERAL READINESS: Dressing for physical activity. • Wear comfortable clothing. • WASH CLOTHES REGULARLY!! • Dress in layers when outside. • Wear proper socks. • Wear proper shoes.

  28. Warm-up & Cool Down • WARM-UP • Prepares body for activity • Enhances performance • Can prevent injuries • Usually includes heart and muscle…

  29. Warm up • Heart = min of 2 min…max = several minutes. • Trying to increase body temp. • Stretching S-L-O-W • SPORT SPECIFIC!

  30. COOL DOWN • Recovery time for body. • Heart cool down can prevent dizziness or fainting. • Hard exercise = increased blood flow to muscles ( less to head) • Stretching actually redirects blood to heart. Again…s-l-o-w-l-y.

  31. REVIEW?? These questions are due ________________________. Your class notes are also due at this time. • What are environmental factors that can make activity unhealthy or unsafe? • What are some guidelines for dressing properly for physical activity in normal conditions? • Why should you perform a warm-up and a cool down, and how can you perform them properly?

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