Fitness Safety and Avoiding Injuries

Safety First  What are some ways you can protect yourself during exercise? - Use the correct safety equipment for an activity - Use the correct safety equipment for an activity - Pay attention to other people, objects and weather - Pay attention to other people, objects and weather - Play/exercise at your skill level – know your limits! - Play/exercise at your skill level – know your limits! - Warm up and cool down - Warm up and cool down - Stay within designated areas for activity - Stay within designated areas for activity - obey all rules and restrictions - obey all rules and restrictions - Good sportsmanship - Good sportsmanship

The Right Equipment  Guidelines: Wear well fitting shoes, socks and comfortable, non-binding clothes Cycling - wear a helmet that fits you properly, reflectors, light colored clothing Cycling - wear a helmet that fits you properly, reflectors, light colored clothing Knee pads, elbow pads, gloves, wrist guards

Why is safety so important? CM CM

Cold Weather Risks - Drink plenty of fluids! - Drink plenty of fluids! - Cover nose and mouth to prevent breathing cold, dry air Layer clothing Base: pulls moisture from body Insulating: Wool and fleece Outer: Waterproof, blocks wind

 FROSTBITE: damage to the skin and tissues caused by extreme cold - skin becomes pale, hard and numb - skin becomes pale, hard and numb - thaw with warm water - thaw with warm water - will become red and painful - will become red and painful

HYPOTHERMIA: dangerously low body temperature - caused by: exposure to extreme cold, submersion in cold water, wet clothing in cold/windy weather - caused by: exposure to extreme cold, submersion in cold water, wet clothing in cold/windy weather - breathing/heart rate slows - breathing/heart rate slows - shock/heart failure - shock/heart failure

Hot Weather  Overexertion - overworking the body may cause…  Heat exhaustion – a form of physical stress on the body caused by overheating (heavy sweating, cold, clammy skin, dizziness, confusion, fainting, weak/rapid pulse, cramps, shortness of breath, vomiting)

 Heat Stroke – dangerous condition in which the body loses its ability to cool itself through perspiration. - can cause sudden death - can cause sudden death How does perspiration cool your body??

Sun and Wind Windburn : irritation caused by wind - skin’s protective oil layer is stripped away - skin’s protective oil layer is stripped away - red, dry, sore - red, dry, sore - lip balm, face mask - lip balm, face mask Sunburn : burning of the skins outer layers - red, painful…may cause blistering, swelling - red, painful…may cause blistering, swelling - SPF 15 or more - SPF 15 or more Skin Cancer :repeated or prolonged exposure to sun - Caused my UVA rays - Caused my UVA rays - UV rays may also cause eye damage - UV rays may also cause eye damage

Minor Injuries Blisters – fluid filled bumps caused by friction how can you prevent them? how can you prevent them? Muscle cramps – tired, overworked, dehydrated Stretch! Strains – overstretching and tearing muscle P.R.I.C.E to treat Sprains – injuries to ligaments around joints Tendonitis – inflammation and swelling of tendons (connect muscle to bones)

P.R.I.C.E  P = PROTECT affected area  R = REST for at least a day  I = ICE area min at a time  C = COMPRESS to reduce swelling  E = Elevate

Major Injuries Fracture – broken bones. - severe pain, swelling, bruising, bleeding - severe pain, swelling, bruising, bleeding Dislocation – bone pops out of normal position in a joint Concussion – traumatic injury to the brain - Result in severe headache, unconsciousness, memory loss - Result in severe headache, unconsciousness, memory loss - signs – vomiting, confusion, seizures, weakness - signs – vomiting, confusion, seizures, weakness