S AFETY & I NJURY P REVENTION Chapter 2 Sections 1,2,3

SHOULD I HAVE A MEDICAL SCREENING BEFORE STARTING A FITNESS PROGRAM ? A medical examination is especially important for people who fit one or more of the following descriptions: People who have lived a sedentary (physically inactive) lifestyle. People over 40. People who are overweight or obese (ratio of body fat to lean muscle mass is high). People with a know chronic disease (asthma, heart disease or diabetes). If you answer yes to any of the questions on the PAR-Q (see next slide).

PAR-Q HELPS YOU ASSESS YOUR READINESS FOR BEGINNING A FITNESS PROGRAM 1. Has your doctors ever said you have a heart condition? 2. Do you feel pain in your chest when you do physical activity? 3. In the past month, have you had chest pain when you were not doing physical activity? 4. Do you lose your balance because of dizziness or do you ever lose consciousness? 5. Do you have a bone or joint problem? 6. Is your doctor currently prescribing drugs for your blood pressure or heart condition? 7. Do you know of any other reason why you should not do physical activity? If you answered YES to ONE or MORE questions you should see a doctor before beginning a program.

F ITNESS F ACTS Overweight & Obese 60 % of Americans adults are overweight and obese. Over 80% of people with diabetes are overweight or obese. High blood pressure is twice as common in obese adults than in those who are at a healthy weight. 14% of teens in the US are overweight The cause of teen obesity is generally lack of physical activity combined with unhealthy eating habits.

E NVIRONMENTAL C ONCERNS : E XTREME H EAT Heat and humidity can cause…. Dehydration – body fluid loss due to heavy perspiration Heat Cramps – muscle spasms resulting from the loss of large amounts of salt and water through perspiration Heat Exhaustion – overheating of the body resulting in cold clammy skin and symptoms of shock Other symptoms include: weakness, headache, rapid pulse, stomach discomfort, dizziness, and heavy sweating. Heat Stoke (most serious) – body can no longerrid itself of heat through perspiration Symptoms: very high temperature, rapid pulse and loss of consciousness

M AINTAINING W ATER B ALANCE In an HOUR long workout your body can sweat OVER the equivalent of a TWO LITER BOTTLE!

H OW T O A VOID H EAT R ELATED I NJURY Acclimatization – allow your body to SLOWLY adapt to weather conditions Fluid Intake Before – 10 to 20 minutes before consume 1.5 to 2.5 cups of cool water or sports drink (1cup = 8oz) During – try to match fluid loss – 12 to 36 ounces of water every hour After – drink 2 cups of water or sports drink for every pound lost Avoid – carbonated and caffeinated beverages because they slow rehydration Clothing – lightweight, light in color, cotton Set Limits – exercise during cooler parts of the day

O THER O UTDOOR E NVIRONMENTAL C ONCERNS Extreme Cold Pay attention to wind chill factors, wear warm/loose fitting clothes in layers Air Pollution Exercising outdoors when air quality is poor increases the amount of pollutants (gases/particles from factories and cars) that enter the body, increasing the risk of LUNG DISEASES! Altitude High altitude = 5,000 ft above sea level. The air is thinner meaning there is less oxygen for the heart and lungs.

P ERSONAL S AFETY Reduce your risk of becoming a victim of crime by…. Taking time to examine and plan your outdoor routes Exercising in well lit areas Exercising with friends, especially at night Wearing reflective clothing Avoiding isolated trails and paths Always letting someone know where you are going and when to expect your return Unleashed Dogs If confronted, it may best to face it and yell “Bad Dog, Stop!” Then walk away SLOWLY….NEVER RUN!

F OOTWEAR = D IFFERENT F OR E VERYONE The best shoe provides… Support Flexibility Cushioning Buy shoes with a roomy toe box (1/2” from longest toe and the end of shoe) Consider stride irregularities when buying shoes (see chart) Look for comfort & quality