Safety & Injury Prevention

1. Safety & Injury Prevention Chapter 2 Sections 1,2,3

2. should i have a medical screening before starting a fitness program? • A medical examination is especially important for people who fit one or more of the following descriptions: • People who have lived a sedentary (physically inactive) lifestyle. • People over 40. • People who are overweight or obese (ratio of body fat to lean muscle mass is high). • People with a know chronic disease (asthma, heart disease or diabetes). • If you answer yes to any of the questions on the PAR-Q (see next slide).

3. PAR-Q helps you assess your readiness for beginning a fitness program • Has your doctors ever said you have a heart condition? • Do you feel pain in your chest when you do physical activity? • In the past month, have you had chest pain when you were not doing physical activity? • Do you lose your balance because of dizziness or do you ever lose consciousness? • Do you have a bone or joint problem? • 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? • If you answered YES to ONE or MORE questions you should see a doctor before beginning a program.

4. Fitness Facts • Overweight & Obese • 60 % of Americans adults are overweight and obese. • Over 80% of people with diabetes are overweight or obese. • High blood pressure is twice as common in obese adults than in those who are at a healthy weight. • 14% of teens in the US are overweight • The cause of teen obesity is generally lack of physical activity combined with unhealthy eating habits.

5. Environmental Concerns:Extreme Heat • Heat and humidity can cause…. • Dehydration – body fluid loss due to heavy perspiration • Heat Cramps – muscle spasms resulting from the loss of large amounts of salt and water through perspiration • Heat Exhaustion – overheating of the body resulting in cold clammy skin and symptoms of shock • Other symptoms include: weakness, headache, rapid pulse, stomach discomfort, dizziness, and heavy sweating. • Heat Stoke (most serious) – body can no longerrid itself of heat through perspiration • Symptoms: very high temperature, rapid pulse and loss of consciousness

6. Maintaining Water Balance • In an HOUR long workout your body can sweat OVER the equivalent of a TWO LITER BOTTLE!

7. How To Avoid Heat Related Injury • Acclimatization – allow your body to SLOWLY adapt to weather conditions • Fluid Intake • Before – 10 to 20 minutes before consume 1.5 to 2.5 cups of cool water or sports drink (1cup = 8oz) • During – try to match fluid loss – 12 to 36 ounces of water every hour • After – drink 2 cups of water or sports drink for every pound lost • Avoid – carbonated and caffeinated beverages because they slow rehydration • Clothing – lightweight, light in color, cotton • Set Limits – exercise during cooler parts of the day

8. Other Outdoor Environmental Concerns • Extreme Cold • Pay attention to wind chill factors, wear warm/loose fitting clothes in layers • Air Pollution • Exercising outdoors when air quality is poor increases the amount of pollutants (gases/particles from factories and cars) that enter the body, increasing the risk of LUNG DISEASES! • Altitude • High altitude = 5,000 ft above sea level. The air is thinner meaning there is less oxygen for the heart and lungs.

9. Personal Safety • Reduce your risk of becoming a victim of crime by…. • Taking time to examine and plan your outdoor routes • Exercising in well lit areas • Exercising with friends, especially at night • Wearing reflective clothing • Avoiding isolated trails and paths • Always letting someone know where you are going and when to expect your return • Unleashed Dogs • If confronted, it may best to face it and yell “Bad Dog, Stop!” Then walk away SLOWLY….NEVER RUN!

10. Footwear = Different For Everyone • The best shoe provides… • Support • Flexibility • Cushioning • Buy shoes with a roomy toe box (1/2” from longest toe and the end of shoe) • Consider stride irregularities when buying shoes (see chart) • Look for comfort & quality