1. Healthy Living 1200
Unit 1: Active Living:
Section 2 Notes

2. Getting Ready for Physical Activity
Before you begin a regular physical activity it is wise to assess your medical and physical readiness.
Experts have devised a 7 item questionnaire called the Physical Activity Readiness Questionnaire (PAR-Q)
If you answer yes to any of the 7 questions you are advised to consult with a doctor before beginning.
PAR-Q Questionnaire

3. Preparing for Exercise in Hot Humid, Weather
When exercising in hot, humid weather follow the following guidelines:
Begin gradually- As your body becomes accustomed to PA it becomes more resistant to heat-related injuries. Start with short periods and increase gradually
Drink water – During hot weather your body perspires more than normal to cool itself. This needs to be replaced by drinking water.

4. 3. Wear proper clothing- Wear porous clothing that allows air to pass through it to cool your body. Wear light coloured clothing.
4. Rest frequently- Physical activity creates body heat. Rest periodically in a shady area to allow your body temperature to cool.
5. Avoid extreme heat and humidity-
Pay attention to weather warnings of extreme heat.
6. Get out of the heat and cool the body when heat related injury occurs.

5. Heat-Related Injuries
Heat Cramps- Heat cramps are painful, brief muscle cramps that occur during exercise or work in a hot environment. Muscles may spasm involuntarily.

6. 2. Heat Exhaustion- a condition caused by excessive exposure to heat, characterized by paleness, cold clammy skin, profuse sweating, weakness and tiredness, nausea, dizziness, muscle cramps and possible vomiting. Body temperature may be normal or slightly elevated.

7. 3. Heatstroke- working or exercising in hot conditions or weather without drinking enough fluids is the main cause of heat stroke. Extremely high core temperature of up to 41°C (106°F) Characterized by hot, red, dry skin, rapid pulse, shallow breathing, headache, confusion, strange behaviour, possible loss of consciousness. This is a serious condition can result in death and requires immediate medical attention.

8. Preparing for Exercise in Cold, Windy, and Wet Weather
Avoid extreme cold and wind.
Dress Properly – wear several layers of lightweight clothing rather than a heavy jacket or coat in cold weather. Wear waterproof, breathable garments in wet weather.

9. Cold Related Injuries
Hypothermia – extreme cold can result in hypothermia, which is an excessively low core body temperature. Characterized by shivering, numbness, drowsiness, muscle weakness, confusion and disorientation.
Frostbite – this occurs when a body part becomes frozen. Often a person with frostbite feels no pain, making this condition very dangerous.
Read “Keeping fit in the cold”. Pages

10. Dressing for Physical Activity
The way you dress has a lot to do with your comfort and enjoyment.
Wear comfortable clothing – tight clothing can restrict blood flow and limit your motion.
Wash Clothing Regularly – clean clothing reduces chances of fungal growth or infections
Dress in layers when exercising outdoors
Wear proper socks – sport socks provide cushion, absorb sweat, and prevent blisters.
Wear proper shoes- many activities have shoes specifically designed for them. They should fit properly and feel comfortable.

11. General Readiness: A Proper Warm-Up
A warm-up is a series of activities that prepares the body for more vigorous physical activity, enhances performance, and helps prevent injury.
A warm-up usually consists of a heart warm-up and a muscle stretching warm-up.

12. Heart Warm-up
The heart is a muscle (one of the most important) and needs to be warmed-up.
The heart warm-up should last at least 2 minutes and up to several minutes.
It should consist of walking, slow jogging, or a similar activity that prepares you for more vigorous activity.
The goal is to gradually increase your heart rate and warm the large muscles of the body.
Should be done before and after your muscle stretching warm-up.

13. Muscle Stretching Warm-up
This phase of the warm-up should consist of exercises that slowly stretches the muscles to loosen and relax them
Relaxed muscles are less likely to be strained or pulled, than tight muscles.
When preparing for sports or other vigorous activities, include a few slow, easy movements that are similar to the activity you will do. (example- pitchers should warm-up their throwing arm using pitching motions)

14. The Cool-Down
After a work-out, your body needs to recover. It should consist of a heart cool- down and a muscle cool down.
The heart cool-down helps prevent dizziness and fainting. You should continue to move for several minutes after vigorous activity.
The muscle cool-down can consist of the same stretches as in your warm-up, but you may increase the intensity of each stretch because the muscles are now warm.

15. Portfolio Questions
What are some environmental factors that can make activity unhealthy or unsafe?
What are some of the guidelines for dressing properly for physical activity in normal environments?
Why should you perform a proper warm-up and cool-down, and how can you perform them properly?

16. Physical Activity & Injury
If physical activity is not done properly, injury can sometimes occur.
Most injuries are minor but can be prevented if care is taken.
Know how to exercise safely and avoid risky exercises that can lead to common injuries

17. Common Injuries
Common minor injuries related to sports or exercise include:
Sprains (injury to ligaments), strains (injury to tendons or muscles), blisters, cuts, and scrapes
More serious but less common injuries include:
Joint dislocations and bone fractures

18. Common Injuries
The most common parts of the body injured in physical activity are:
Skin, feet, ankles, knees, leg muscles
Less common injuries:
Head, arms, body, and internal organs such as the liver and kidneys

19. Types of Injuries Overuse injury:
Occur when you repeat a movement so much that wear and tear occur to your body
Includes blisters, shin-splints (soreness in the front of the lower leg) caused by small muscle tears or muscle spasms from overuse
Runner's heel results in soreness of the heel
These are common among long-distance runners and those activities that cause repeated impact on the feet

20. Types of Injuries
A side stitch is a pain in the side of the lower abdomen that is often experienced in sports (those not used to vigorous activity)
Not really an injury – pain subsides if activity is stopped or continued at a moderate pace
To relieve, press firmly at the point of the pain with your hand while bending forward or backward

21. Types of Injuries Microtrauma – 'invisible injury'
So small that it may not show up on an x-ray or exam
Often do not cause immediate pain or soreness, but repeated use can cause symptoms of the damage to eventually appear
Many adults experience back, neck, joint problems due to microtrauma caused in their youth

22. Preventing Injuries
The human body is made up of about 206 bones that connect at joints
Ligaments hold the bones together at the joint
Ligaments are made of tough tissues
Tendons are a type of tissue that connects muscles to bones

23. Ligaments vs. Tendons

24. Preventing Injuries
When muscles contract, they pull your tendons and make your bones move
Bones act as levers and work with muscles to allow body movement
This exerts force on your bones, causing medical problems if proper techniques are not used during PA

25. Preventing Injuries
Biomechanical principles can help you use your bones (levers) to move efficiently and avoid injury to joints and other body parts
1.Do not force your joints to move in ways they were not designed to move (ex. Avoid movement that rotates elbow or knee)
2.Movement should not overstress bones, tendons, ligaments, or muscles (ex. Trying to touch toes while both legs are straight can injure your back)
3.Balance the muscle development around a joint so that all muscles will develop properly (ex. Upper arm – don't overdevelop your biceps with no attention to triceps; eventually you might be unable to fully extend your arm, or strain your weaker triceps muscle

26. Preventing Injuries Simple guidelines:
1. Start slowly – many injuries occur in beginners
2. Listen to your body – injuries can occur when you ignore the signs and symptoms your body is giving you; pay attention to pain; slow exercise or stop altogether until you know what is causing the pain
3. Warm up before activity and cool down after activity – follow guidelines given earlier

27. Preventing Injuries
4. Be fit! A person with a healthy heart, lungs, muscles are less likely to be injured
5. Use moderation – overuse is the cause of many minor injuries; about 40% of regular runners and 50% of aerobic dancers experience injuries
6. Dress properly – poor shoes & socks can cause blisters or runner's heel

28. Simple Treatment of Minor Injuries
Often necessary to seek medical attention
Take immediate steps to reduce pain or prevent complications of the injury
Important to know first aid
For common injuries (muscle strains, sprains, and bruises) follow the R.I.C.E formula

29. The RICE Formula for Treating Injury
R is for rest
After first aid, the body part should be immobilized for 2-3 days (or longer) to prevent further injury
I is for ice
A sprain or strain should be immersed in cold water or covered with ice
Immediately ice for 20 minutes starting to help reduce swelling and pain
Should be applied several times a day for 1-3 days

30. The RICE Formula for Treating Injury
C is for compression
Use an elastic bandage to wrap injury to help limit swelling
For a sprained ankle, keep the shoe laced and sock on foot until compression can be applied with a bandage
Not too tight; take off periodically so as not to restrict blood flow
E is for elevation
Raise the body part above the level of the heart to help reduce swelling

31. Risky Exercises
Some exercises are risky because they cause the body to move in ways that violate basic biomechanical principles
Risk for microtrauma
Can result in pain, joint problems, wear & tear injuries such as inflammation of tendons, bursa, joints, and a wearing away of joint cartilidge
Long term – arthritis, back or neck pain

32. Risky Exercises Exercises to avoid:
Hyperflexion exercises: bend joints too far and overstretch ligaments; hyper means too much; flexion means to bend
Deep-knee bend, yoga ploughs, hands- behind-neck-sit-ups, knee pull downs
Back Hyperextension exercises: opposite of hyperflexion; some back arching exercises tend to stretch your abdominal muscles and can injure your spinal discs and joints
Straight-leg sit-ups, back bends, excessive upper back lifts, rear double- leg lifts, neck hyperextensions, neck circling to the rear, etc.

33. Risky Exercises
Joint Twisting, Compression, and Friction Exercises: cause the joints to bend too far or in a way they were not intended to move; can result in injury to joints and tissues around the joint; create friction resulting in wear & tear
Hurdle sits, double-leg lifts, sit-ups, standing straight-leg toe touches, etc.
Improper Strengthening or Stretching Exercises: can result in muscle imbalance because they build muscles that are not especially in need of development; can cause injury to discs, abdominal tears, tendon tears, and loose ligaments
Double-leg lifts, straight-leg sit-ups

34. Portfolio Questions What are some exercise-related physical injuries?
How can you prevent injuries during physical activity?
How can the RICE formula be used to treat physical injuries?