CHAPTER 2: SAFETY AND INJURY PREVENTION PERSONAL FITNESS

GENERAL ENVIRONMENTAL CONDITIONS Heat Stroke Story Acclimatization-is the process of allowing your body to adapt slowly to weather conditions. Rehydrate-restore lost fluid before, during and after exercise. Before- 1 ½ - 2 ½ cups 10 to 20 min. before During- 1 ½ - 3 ½ cups per hour After- 2 cups for every pound lost

EXTREME HEAT AND FLUID BALANCE Heat Cramps- a muscle spasm 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. Heat Stroke- most severe: a condition in which the body can no longer rid itself of heat through perspiration.

HEAT CONDITIONS Heat-Stress Index- measurement of the combines effects of heat and humidity on the body. Wet bulb- Measures the temperature one feels when one's skin is wet and is exposed to moving air. How should you dress for the heat?

EXTREME COLD CONDITIONS Hypothermia- a condition in which your body temperature drops below normal Frostbite- tissue damage from freezing temperatures Wind-Chill Factor- The combined influence of wind and temperature on the body How should you dress for extreme cold?

OTHER ENVIRONMENTAL CONCERNS Pollution Effects on the body Altitude- less oxygen available at high altitudes and can reduce your ability to perform strenuous exercise. Personal Safety Vests Helmets Unleashed Dogs- The Coach (Faber) Barnette Story

OTHER SAFETY PRECAUTIONS Choosing correct footwear Activity Time of day to purchase Importance of correct form Warm up/Cool down

SKIN INJURIES Abrasions Chaffing Calluses Blisters

OTHER COMMON INJURIES Sprain- (joint) a stretch of the ligament Strain- Injury to a muscle or tendon: either a stretch or a tear Contusion- a bruise caused by a blow to your muscle, tendon, or ligament

PREVENTION Fatigue and pain are usually a signal that you are pressing too hard. Be sure to stretch thoroughly before your work-out, and stop before you are exhausted. Stress injuries can also result from poor muscle balance, lack of flexibility, or weakness in soft tissues caused by previous injuries.