Presentation on theme: "LESSON 2.1 S.JETT, NBCT MONTEVALLO MIDDLE FITNESS FOR LIFE – CORBIN & LINDSEY PHYSICAL ACTIVITY: Getting Ready."— Presentation transcript:
LESSON 2.1 S.JETT, NBCT MONTEVALLO MIDDLE FITNESS FOR LIFE – CORBIN & LINDSEY PHYSICAL ACTIVITY: Getting Ready
Getting Ready Whether you’re a beginner in PA or you’ve been exercising for some time, it’s important for you to be prepared to exercise and to know how to exercise safely. The first step is to be medically ready. (Physical) You should also be ready for a variety of environmental conditions such as heat, cold, pollution and altitude that may require a change in your exercise habits. Avoiding injuries and being ready to cope with injuries that may occur is also important.
Medical Readiness A medical examination is recommended for anyone beginning any exercise program. Medical exams help to make sure that you are free from disease and can help prevent future health problems.
Readiness for Environmental Conditions Weather plays an important role in determining when and how strenuously you exercise. Understanding how environmental conditions can affect your body during exercise is important.
Hot, Humid Weather Hot, humid weather causes your body temperature to rise more quickly than it might in cooler weather. Heat exhaustion – is caused by excessive exposure to heat and is characterized by cold, clammy skin, profuse sweating, headache, cramps, nausea, dizziness, vomiting, fainting and symptoms of shock. Heat stroke – is a more serious condition that is caused by exposure to excessive heat. Symptoms may include rapid pulse, high body temp, hot, red and dry skin.
Hot Tips 1. Heat acclimation or slow progression Your body needs to gradually get use to hot weather. Start with short periods and increase gradually. 2. Drink fluids – pre- post hydration Your body perspires more during hot weather. “A pint equals a pound.” 3. Wear proper clothing – Air should be able to pass and lighter colors also reflect the sun’s rays. 4. Rest frequently – PA creates body heat and you need a cool zone to help lower temperature. 5. Avoid extreme humidity – Smart phone APPS
Cold, Windy, and Wet Weather Exercising during cold weather can be dangerous too. Extreme cold can result in 2 conditions – 1. Frostbite – when the body tissues become frozen. A person with frostbite often does not feel any pain, making the condition more dangerous. 2. Hypothermia – when the body temperature becomes dangerously low.
Cold Tips Avoid extreme cold and wind and pay attention to the wind chill factor. Exercising when the temperature is cold and the wind is blowing is especially dangerous because the air feels colder. If possible, postpone the event. Dress properly by layering with many lightweight clothes rather than a heavy jacket or coat. Mittens also work better than cloves and always keep your head covered. Avoid exercising in icy or wet weather because of the danger of falls.
Other Environmental Conditions Conditions other than weather, including air pollution and altitude can influence the effectiveness and safety of exercise. High levels of pollution affect your breathing, and you should avoid exercising during these conditions. People who do not live in high altitudes usually need time to adjust to by exercising shorter periods of time at first.
Readiness for Self-Assessments During this program, you will be assessed in different areas of health and skill-related fitness. If you are not prepared, these tests will seem difficult and may result in soreness. The best way to prepare for a lifetime of fitness is to gradually begin PA and find yourself enjoying activities and seeing health benefits. Doing activities outside of class will help with your success.
Why Do Self-Assessments? Self-assessment is an important tool to use when planning for a lifetime of physical activity. 1. Determining your current level of fitness will enable you to create a fitness profile that will tell you how fit you are in each area. 2. Learning to make your own assessments. Knowing your current fitness levels in different categories will allow you to plan an individualized program. 3. Learning to rate each part will allow you to adjust your program to prioritize areas to focus on.
Why Do More Than One Self-Assessment? 1. Some assessments are better suited to some individuals than others. 2. Some are easy to do but may have more error. BC 3. Having a choice of assessments may help you avoid some types of problems, such as motivation. 4. Several assessments are usually better than just one. You may make assumptions with only one test.
Review 1. Explain how to prepare yourself for PA. 2. How does the environment affect your PA? 3. How can self-assessment help you prepare for a lifetime of PA?