Chapter ThreeChapter Three

Exercising SafelyExercising Safely

The Warm-upThe Warm-up

Perform low intensity Perform low intensity movements similar to the movements similar to the activity that you will be activity that you will be

performing…performing…

The Cool-downThe Cool-down

Allow 5-10 minutes for the cool down to allow the Allow 5-10 minutes for the cool down to allow the heart rate and breathing rate to return to normal. heart rate and breathing rate to return to normal.

Stretching after a workout is also a good idea.Stretching after a workout is also a good idea.

Selecting Exercise ClothingSelecting Exercise Clothing

Hot WeatherHot Weather

Select cotton clothing that is light-colored Select cotton clothing that is light-colored and allows air movement to help evaporate and allows air movement to help evaporate perspiration.perspiration.

Selecting Exercise ClothingSelecting Exercise Clothing

Cold WeatherCold Weather

Wear layers of clothing that are easy to Wear layers of clothing that are easy to remove as your body heats up.remove as your body heats up.

Selecting FootwearSelecting Footwear

Type of activityType of activity Your foot typeYour foot type Shoes that fitShoes that fit Type of shoe constructionType of shoe construction

Exercising in Hot WeatherExercising in Hot Weather

Workout at the coolest part of the dayWorkout at the coolest part of the day Cut back on your workoutsCut back on your workouts Dress in light-weight, light-colored, loose-Dress in light-weight, light-colored, loose-

fitting clothingfitting clothing Wear a hat or head coveringWear a hat or head covering

Exercising in Hot WeatherExercising in Hot Weather

Never wear rubber suitsNever wear rubber suits Drink plenty of fluidsDrink plenty of fluids Avoid using salt tabletsAvoid using salt tablets

Fluid ReplacementFluid Replacement

Drink water before you start exercisingDrink water before you start exercising While exercising, drink a cup of water every 15 While exercising, drink a cup of water every 15

minutes for a total of one quart per hourminutes for a total of one quart per hour After exercise, continue drinking a cup of water After exercise, continue drinking a cup of water

every 15 minutesevery 15 minutes

Heat Related DisordersHeat Related Disorders

Affected muscle contracts violently and Affected muscle contracts violently and uncontrollablyuncontrollably

Symptoms: thirst, nausea, clammy skin, Symptoms: thirst, nausea, clammy skin, chills and/or increased heart ratechills and/or increased heart rate

Treatment: stop activity, massage the Treatment: stop activity, massage the muscle, replace fluidsmuscle, replace fluids

Heat Cramps

Heat Related DisordersHeat Related Disorders

Fatigue, weakness and collapseFatigue, weakness and collapse Symptoms: pale skin, heavy perspiration, nausea, Symptoms: pale skin, heavy perspiration, nausea,

and rapid, shallow breathingand rapid, shallow breathing Treatment: stop activity, move to cool, shaded Treatment: stop activity, move to cool, shaded

area, apply wet towels, drink large amount of area, apply wet towels, drink large amount of fluids, seek medical attentionfluids, seek medical attention

Heat Exhaustion

Heat Related DisordersHeat Related Disorders

Can be life-threateningCan be life-threatening Symptoms: hot, dry skin, very high body Symptoms: hot, dry skin, very high body

temperature, sudden collapse and possible temperature, sudden collapse and possible unconsciousnessunconsciousness

Treatment: seek medical attention, apply ice packs Treatment: seek medical attention, apply ice packs to head, remove clothing and apply ice, cold to head, remove clothing and apply ice, cold water, wet towels, or alcohol to cool the bodywater, wet towels, or alcohol to cool the body

Heatstroke

Exercising in Cold WeatherExercising in Cold Weather

Wear several layers of light clothingWear several layers of light clothing Wear a head coveringWear a head covering Try wearing a mask or scarfTry wearing a mask or scarf Wear sunglasses when exercising in the snow on a Wear sunglasses when exercising in the snow on a

bright daybright day Get used to exercising in cold weather graduallyGet used to exercising in cold weather gradually Exercise with a friendExercise with a friend

Exercising in Polluted AirExercising in Polluted Air

Schedule your exercise route to pass Schedule your exercise route to pass through major intersections before traffic through major intersections before traffic builds up or the sun gets too highbuilds up or the sun gets too high

Monitor reports on air qualityMonitor reports on air quality When pollutants are too high, move your When pollutants are too high, move your

workout indoorsworkout indoors

Exercising in the SunExercising in the Sun

Wear clothes that have a tight weaveWear clothes that have a tight weave Dyed clothing blocks the UV rays better Dyed clothing blocks the UV rays better

than undyedthan undyed Thicker fabric offers better protectionThicker fabric offers better protection Wear a sunscreen of at least 15 SPFWear a sunscreen of at least 15 SPF

Common Exercise ProblemsCommon Exercise Problems

Muscle sorenessMuscle soreness Muscle crampsMuscle cramps Stitch in the sideStitch in the side Heel PainHeel Pain Shin splintsShin splints SprainsSprains Muscle StrainsMuscle Strains

Injury Treatment - The PRICE MethodInjury Treatment - The PRICE Method

ProtectProtect from further injury by using splints, pads from further injury by using splints, pads or crutchesor crutches

RestrictRestrict activity - rest the injured part activity - rest the injured part Apply Apply ICEICE to reduce inflammation and pain to reduce inflammation and pain CompressionCompression or pressure reduces blood flow and or pressure reduces blood flow and

swellingswelling ElevateElevate the injured area. the injured area.

Exercising SafelyExercising Safely

Follow the safety precautions in this chapter Follow the safety precautions in this chapter in order to exercise safely and without fear in order to exercise safely and without fear

of injury.of injury.

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