1 Lesson 4 Fitness Safety and Avoiding Injuries

2 Safety First Screening before you begin any Physical Activity Use the correct safety equipment Pay attention to other people, objects, weather Play or exercise at your skill level and know your limits Warm up and cool down Stay within the areas designated for a given activity Obey all rules and restrictions Practice good sporting behavior

3 Watching the Weather Cold-Weather Risks –Frostbite Damage to the skin and tissues caused by extreme cold –Hypothermia Dangerously low body temperature Occurs as a result of exposure to extreme cold, submersion in cold water, or wearing wet clothing in cold or windy weather Help prevent these risks: –Warm up and cool down, stay hydrated –Wear a hat to keep body heat in –Cover your nose and mouth to prevent breathing cold air –Wear Layers: Base layer –Pull moisture away from the body Insulating layer –Helps keep you warm Outer layer –Block wind, rain, snow while allowing moisture to escape

4 Watching the Weather Hot-Weather Risks –Dehydration heavy sweating in the heat, keep hydrated –Overexertion Overworking the body Can cause heat exhaustion –Heat exhaustion A form of physical stress on the body caused by overheating Symptoms: heavy sweating, cold, clammy skin; dizziness, confusion, or fainting; a weak, rapid pulse; cramps; shortness of breath; nausea or vomiting –Heatstroke A dangerous condition in which the body loses its ability to cool itself through perspiration Cause sudden death Need medical attention right away

5 Sun and Wind Protection Windburn –Irritation of the skin caused by wind –Protective oil layer is stripped away –Red, dry, and sore Sunburn –Burning of the skin’s outer layers –Mild to severe Skin cancer –Can result from repeated or prolonged sun exposure –Sunscreens to block UVA, or ultraviolet A, rays which lead to skin cancer Eye damage –Caused by exposure to ultraviolet rays –Sun glasses or goggles during the winter months

6 Injuries Minor –Blisters Fluid filled bumps caused by friction –Muscle cramps Sudden and sometimes painful contractions of the muscles Tired, overworked, dehydrated –Strains Overstretching and tearing a muscle –Sprains Injuries to the ligaments around a joint that produce pain, swelling, and stiffness –Tendonitis Inflammation and swelling in the tendons Tendons: bands of fiber that connect muscle to bone Major –Fractures Broken bones –Dislocations A bone pops out of its normal position in a joint –Concussion Injury to the brain can result in a severe headache, unconsciousness, or memory loss

7 The P.R.I.C.E Procedure Protect the affected area with a bandage or splint to prevent further injury Rest the muscle or joint for at least a day –Keep pressure off the injured area until the pain is done Ice the affected area for 10 to 15 minutes at a time –At least 3 times a day for 2 days Compress the affected area to reduce swelling Elevate the injured area to keep the swelling down