Lesson 4 Fitness Safety and Avoiding Injuries

Safety First It is possible to injure yourself during physical activity. Getting examined before physical activity can identify diseases or disorders that could make it unsafe to participate in some physical activities Other ways to protect yourself: Use the correct safety equipment for an activity Pay attention to other people, objects& weather Exercise at your skill level and know your limits Warm up before exercise and cool down after Stay within the areas designated for a given activity Obey all rules and restrictions Practice good sportsmanship

The Right Equipment Using correct equipment can prevent injury Specific guidelines to follow: Wear well-fitting athletic shoes that are designed for your sport or activity. For cycling: always wear a helmet that fits your properly For skating or skateboarding: wear a helmet, knee and elbow pads Special adaptive equipment helps those with disabilities take part in a variety of sports from bowling to golf.

Watching the Weather Cold-Weather Risks: Warm-up and cool down even in cold weather Drink plenty of fluids. Cold air can lead to dehydration Cover your nose and mouth to prevent breathing cold, dry air. If you have asthma, talk to your doctor before exercising outdoors in cold weather 2 other health risks in cold weather are frostbite (damage to the skin and tissues caused by extreme cold) and hypothermia (dangerously low body temperature)

Hot Weather Risks Heavy sweating while exercising in hot weather can lead to dehydration Drinking fluids before, during and after physical activity can prevent dehydration Hot weather health problems may lead to overexertion (overworking the body). This can lead to heat exhaustion ( form of physical stress on the body caused by over heating.) Symptoms include: heavy sweating, cold, clammy skin, dizziness, confusion, fainting, a weak and rapid pulse, cramps, shortness of breath, nausea or vomiting To recover: rest in a shady area, douse yourself with cold water or fan skin Untreated heat exhaustion can lead to Heatstroke (Dangerous condition in which the body loses its ability to cool itself through perspiration. Can cause sudden death

Sun and Wind Protection Sun and wind pose a hazard in both hot and cold weather Windburn Sunburn Skin Cancer Eye Damage

Coping with Injuries Minor Injuries Blisters Muscle Cramps Strains Sprains (P.R.I.C.E. Procedure) Tendonitis Major Injuries Fractures Dislocation Concussion

P.R.I.C.E Procedure P. Protection R. Rest I. Ice C. Compression E. Elevation