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;
hyPERthermia vs hyPOthermia
PAR-Q; wind chill
Medically Ready?
?? beginner vs habitual?
?? younger vs older??
?? do you understand how to
prepare for environmental
conditions??
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?
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.
STRESS TEST
Treadmill: identifies at risk problems like
heart attacks
Medical Readiness for Sports
Do you plan to participate on an organized team
that will play intense competitive sports (e.g.,
varsity team, traveling club team)?
If you plan to play a collision sport such as
football, boxing, rugby, or ice hockey, have you
been knocked unconscious more than one time?
Do you currently have symptoms (e.g., pain,
dizziness) from a previous injury?
Do you currently have symptoms from a previous
back injury, or do you experience back pain as a
result of involvement in physical activity
Do you have any other symptoms during physical
activity that give you reason to be concerned
about your health?
EXTREME WEATHER
CONDITIONS
Weather can be determining factor
IF-WHEN-HOW STRENOUSLY you
exercise.
Adaptability of your body?
Guidelines should be
followed…especially “beginners”.
HOT HUMID WEATHER
Humidity
Amount of water vapor in the air.
HyPERthermia
Overheating...body temp rises too
high
Sweat= Body temp up =
Sweat evaporates= Body cools
HIGHER HUMIDITY = less body cooling
HEAT ILLNESSES
CONDITION
HEAT
CRAMPS
DEFINITION
Muscle cramps caused by excessive exposure to
heat and low consumption of water.
HEAT
Caused by excessive exposure to heat. Signs:
EXHAUSTION paleness, cold clammy skin, profuse sweating,
weakness, tiredness, nausea, dizziness, muscle
cramps, and possible vomiting and fainting. Body
temp may be normal or slightly elevated.
HEAT
STROKE
Caused by excessive exposure to heat. Signs:
High body temp; hot, DRY, flushed skin; rapid
pulse; lack of sweating; dizziness; or
unconsciousness. This is a SERIOUS condition and
requires PROMPT medical attention. CAN RESULT
IN DEATH!
COMMON SENSE GUIDELINES
Begin gradually:
Drink water:
Wear proper clothing: “porous”
CHANGES IN GEAR
CLOTHING….
Which would be a better choice? Why?
Light = reflect
Dark = absorbs
COMMON SENSE GUIDELINES
Rest often:
Avoid Extreme Heat and Humidity:
Get out of heat and cool body:
HEAT INDEX
http://www.5min.com/Video/Runnin
g-Tips-in-Hot-Weather-517124781
g-Tips-in-Hot-Weather-517124781
COLD, WINDY, WET WEATHER
HyPOthermia:
Excessively low body heat.
Signs/symptoms:
Shivering; numbness;
drowsiness; muscular
weakness; confusion;
disorientation.
FROSTBITE
SYMPTOMS:
Skin becomes white or
grayish yellow and looks
glossy
Pain is sometimes felt
early, but subsides
later.
Feeling is often lost and
NO pain is felt!
FROSTBITE
Blisters may appear
COLD WEATHER GUIDELINES
Avoid extreme cold and wind.
Determine wind chill factor.
Time??
New chart….
WIND CHILL INDEX
COLD WEATHER GUIDELINES
Dress Properly:
Layers vs bulk
Loose vs tight
Cotton vs “moisture wicking”
Nylon - Plastic
Head gear
Mittens vs gloves
COLD WEATHER GUIDELINES
Avoid exercising in icy/cold wet weather
Altitude challenges
Take time to adjust!!!
Drink lots of water!
Thin air= headaches,
nausea., vomiting
Altitude
Signs and Symptoms
Persistent dry cough
Fever
Shortness of breath when at rest
Headache that doesn't respond to over-thecounter medications
Unsteady walking
Persistent vomiting
Gradual loss of consciousness
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
GENERAL READINESS: Dressing
for physical activity.
Wear comfortable clothing.
WASH CLOTHES REGULARLY!!
Dress in layers when outside.
Wear proper socks.
Wear proper shoes.
Warm-up & Cool Down
WARM-UP
Prepares body for activity
Enhances performance
Can prevent injuries
Usually includes heart
and muscle…
Warm up
Heart = min of 2 min…max = several
minutes.
Trying to increase body temp.
Stretching
S-L-O-W
SPORT SPECIFIC!
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.
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?