R – U – READY??

R – U – READY??R – U – READY??

OBJECTIVES:OBJECTIVES:Explain how to prepare for physical Explain how to prepare for physical activity.activity.

Explain how environment affects physical Explain how environment affects physical activity.activity.

Describe some steps for dressing Describe some steps for dressing appropriately in normal conditions.appropriately in normal conditions.Define: heat index; humidity; Define: heat index; humidity; hyhyPERPERthermia vs hythermia vs hyPOPOthermiathermia

PAR-Q; wind chill PAR-Q; wind chill

Medically Ready?Medically Ready?

?? beginner vs habitual??? beginner vs habitual?

?? younger vs older???? younger vs older??

?? do you understand how to ?? do you understand how to prepare for environmental prepare for environmental conditions??conditions??

PAR-Q ACTIVITY READINESSPAR-Q ACTIVITY READINESS

Has your doctor ever said that you have a Has your doctor ever said that you have a heart condition and that you should only do heart condition and that you should only do physical activity recommended by a doctor?physical activity recommended by a doctor?

Do you have a bone or joint problem that could be made worse by a change in your physical activity?

Do you feel pain in your chest when you do physical activity?

Do you lose your balance because of dizziness or do you ever lose consciousness?

PAR-Q ACTIVITY READINESSPAR-Q ACTIVITY READINESS

Do you know of any other reason why you should not do physical activity ?

Is your doctor currently prescribing drugs for your blood pressure or heart condition?

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.

Treadmill: identifies at risk problems like Treadmill: identifies at risk problems like heart attacksheart attacks

STRESS TESTSTRESS TEST

Medical Readiness for SportsMedical Readiness for SportsDo you plan to participate on an organized team Do you plan to participate on an organized team that will play intense competitive sports (e.g., that will play intense competitive sports (e.g., varsity team, traveling club team)? varsity team, traveling club team)?

If you plan to play a collision sport such as If you plan to play a collision sport such as football, boxing, rugby, or ice hockey, have you football, boxing, rugby, or ice hockey, have you been knocked unconscious more than one time? been knocked unconscious more than one time?

Do you currently have symptoms (e.g., pain, Do you currently have symptoms (e.g., pain, dizziness) from a previous injury? dizziness) from a previous injury?

Do you currently have symptoms from a previous Do you currently have symptoms from a previous back injury, or do you experience back pain as a back injury, or do you experience back pain as a result of involvement in physical activityresult of involvement in physical activity

Do you have any other symptoms during physical Do you have any other symptoms during physical activity that give you reason to be concerned activity that give you reason to be concerned

about your health?about your health?

EXTREME WEATHER EXTREME WEATHER CONDITIONSCONDITIONS

Weather can be determining factor Weather can be determining factor IFIF--WHENWHEN--HOW STRENOUSLYHOW STRENOUSLY you you exercise.exercise.

Adaptability of your body? Adaptability of your body?

Guidelines should be followed…Guidelines should be followed…especially “beginners”.especially “beginners”.

HOT HUMID WEATHERHOT HUMID WEATHERHumidityHumidity

Amount of water vapor in the air.Amount of water vapor in the air.

HyHyPERPERthermiathermiaOverheating...body temp rises too Overheating...body temp rises too highhigh

Sweat=Sweat= Body temp up =Body temp up =Sweat evaporates=Sweat evaporates= Body coolsBody cools

HIGHER HUMIDITY = less body coolingHIGHER HUMIDITY = less body cooling

HEAT ILLNESSESCONDITION DEFINITION

HEAT CRAMPS

Muscle cramps caused by excessive exposure to heat and low consumption of water.

HEATEXHAUSTION

Caused by excessive exposure to heat. Signs: 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 GUIDELINESCOMMON SENSE GUIDELINES

Begin gradually:Begin gradually:

Drink water:Drink water:

Wear proper clothing: “porous”Wear proper clothing: “porous”

CHANGES IN GEAR

CLOTHING….

Which would be a better choice? Why?

Light = reflect Dark = absorbs

COMMON SENSE GUIDELINESCOMMON SENSE GUIDELINES

Rest often:Rest often:

Avoid Extreme Heat and Humidity:Avoid Extreme Heat and Humidity:

Get out of heat and cool body:Get out of heat and cool body:

HEAT INDEXHEAT INDEX

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

COLD, WINDY, WET WEATHER

HyPOthermia:Excessively low body heat.

Signs/symptoms:Shivering; numbness; drowsiness; muscular

weakness; confusion; disorientation.

FROSTBITESYMPTOMS:

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!

FROSTBITEBlisters may appear

COLD WEATHER GUIDELINESAvoid extreme cold and wind.

Time??

Determine wind chill factor.

New chart….

WIND CHILL INDEXWIND CHILL INDEX

COLD WEATHER GUIDELINES

Loose vs tight

Layers vs bulkDress Properly:

Cotton vs “moisture wicking”

Nylon - Plastic

Head gear

Mittens vs gloves

COLD WEATHER GUIDELINESAvoid exercising in icy/cold wet weather

Altitude challengesTake time to adjust!!!

Thin air= headaches, nausea., vomiting

Drink lots of water!

AltitudeSigns and SymptomsPersistent dry coughFeverShortness of breath when at restHeadache that doesn't respond to over-the-counter medicationsUnsteady walkingPersistent vomiting

Gradual loss of consciousness

Treatment for Altitude SicknessOxygen will relieve the

symptomsRest, eat healthy foods

and drink plenty of fluidsSmoking and alcohol will make symptoms worse

IV fluids or hydration will help depending on

severityDescend to a lower

altitudeHospitalization may be

required

GENERAL READINESS: Dressing for physical activity.

Wear comfortable clothing.

Dress in layers when outside.

WASH CLOTHES REGULARLY!!

Wear proper shoes.

Wear proper socks.

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??

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?

These questions are due ________________________. Your class notes are also due at this time.