What You Will Do

2. What You Will Do • Explain how environmental conditions can influence the safety of your fitness program. • Describe the relationship among fluid balance, physical activity, and loss of water and salt. • Plan a program of physical activity to reduce environmental risks.

3. fluid balance dehydration heat cramps heat exhaustion heatstroke acclimatization rehydrate heat-stress index hypothermia frostbite wind-chill factor Terms to Know

4. Environmental Concerns There are certain precautions you should consider taking before, during, and after exercising. It is important to understand the dangers of being physically active in very hot or very cold weather.

5. Environmental Conditions and Physical Activity Climate is a potential risk factor in personal health and fitness. As long as you use common sense and follow a few simple rules, most activities can be carried out safely.

6. Terms to Know Fluid balance The body’s ability to balance the amounts of fluid taken in with the amounts lost through perspiration or excretion Dehydration Body fluid loss. Environmental Conditions and Physical Activity During physical activity in extreme heat you perspire so heavily that it can affect your fluid balance and you may experience dehydration.

7. Environmental Conditions and Physical Activity Some other heat-related injuries are: Heat Cramps Heat Exhaustion Heatstroke

8. Term to Know Heat cramps Muscle spasms resulting from the loss of large amount of sale and water through perspiration. Environmental Conditions and Physical Activity Heat cramps can be minimized by drinking plenty of fluids before and during physical activity.

9. Term to Know Heat exhaustion An overheating of the body resulting in cold, clammy skin, and symptoms of shock. Environmental Conditions and Physical Activity Heat exhaustion symptoms include: • Weakness • Headache • Rapid pulse • Stomach discomfort • Dizziness • Heavy sweating • Drop in body weight

10. Term to Know Heatstroke A condition in which the body can no longer rid itself of heat through perspiration. Environmental Conditions and Physical Activity Heatstroke symptoms include: • Very high body temperature • Rapid pulse • Loss of consciousness

11. Terms to Know Acclimatization The process of allowing your body to adapt slowly to weather conditions. Environmental Conditions and Physical Activity Acclimatization The process of allowing your body to adapt slowly to weather conditions. Rehydrate Restore lost water. You can prevent heat-related injuries by using these strategies. Acclimatization is achieved after five to ten days of light workouts in the heat. To prevent dehydration, you need to rehydrate by drinking plenty of fluids before, during, and after physical activity.

12. Environmental Conditions and Physical Activity • Before: Consume between 1½ and 2½ cups of cool water or sports drink 10 to 20 minutes before exercising in the heat. • During: Attempt to match fluid loss with fluid intake, approximately 1½ cups to 3¼ cups of water per hour. • After: Drink 2 cups of water or sports drink for every pound lost. It may take up to 12 hours to achieve complete fluid replacement after strenuous exercise in the heat. Tips for avoiding heat-related injury include:

13. Term to Know Heat-stress index A scientific measure of the combined effects of heat and humidity on the body. Environmental Conditions and Physical Activity To avoid heat-related injury, learn to use the heat-stressindex.

14. Terms to Know Hypothermia A condition in which your body temperature drops below normal. Frostbite Tissue damage from freezing. Environmental Conditions and Physical Activity When you are physically active or exercise for extended periods of time in cold weather, you are at risk of hypothermia and frostbite.

15. Term to Know Wind-chill factor The combined influence of wind and temperature on the body. Environmental Conditions and Physical Activity Avoid spending extended periods outdoors when the wind-chill factor is below -22 degrees.

16. Other Outdoor Environmental Conditions Other potential environmental factors that pose a risk are: • Air pollution • Altitude • Unleashed dogs

17. Other Outdoor Environmental Conditions Here are some guidelines to keep in mind: Take time to examine and plan your outdoor routes. Exercise in well-lit areas. Exercise with friends, especially at night. Wear reflective clothing. Avoid exercising in high-crime neighborhoods. Avoid isolated trails or paths. Always let someone know where you are going.

18. Lesson 2 Review Reviewing Facts and Vocabulary 1. Vocabulary Frostbite is tissue damage from freezing. 2. Recall Drink plenty of fluids, before, during and after physical activity. • Vocabulary Define frostbite. • Recall How can you prevent dehydration?

19. End of Table of Contents