Transcript 2. Main activity

Concept 3
Preparing for a physical activity
Contents
What should we do before starting a
physical activity
Steps to be respected during a daily
physical activity
The facts about Physical activity in
the heat
Physical activity in other
environments
Soreness and injury
Chapter 3: Preparing for
Physical Activity
Chapter 3
Preparing for physical activity
Lets make our PA enjoyable, effective and
safe
Introduction
Physical activity must be a part of a person’s
normal lifestyle
Preparation is the key of persistence and can
help reduce injuries
Chapter 3: Preparing for
Physical Activity
A. What should I do before starting a
physical activity?
1. Medical readiness
the stress on heart can be unsafe for
certain individuals
Physical Activity Readiness Questionnaire
(PAR Q) to prevent Md Ex
ACSM guidelines : if a clinical exercise
test or medical consultation is necessary
prior to physical activity (table1)
Chapter 3: Preparing for
Physical Activity
Chapter 3: Preparing for
Physical Activity
2. How to dress up for physical activity table 2
Comfort in exercise is more
important than looks
specific clothing, comfortable,
porous clothing (Gortex)
warm-up suit, absorbent
socks that fit properly, helmet
, gloves, padded and reflecting
clothes,
Cross-training footwear is
the best choice
Chapter 3: Preparing for
Physical Activity
Chapter 3: Preparing for
Physical Activity
B. Steps to be respected during a daily
physical activity program
1.Warm-up (2 to 5 min) prepares the
body for physical activity Fig 3
a) Cardiovascular warm-up:
moderate Walk or jogging prepares the
cardiovascular system to prevent irregular
heart beats and accumulation of
premature lactic acid (fatigue)
b) Statitic stretching of skeletal muscles
and tendons (elastic, extensible) to reduce
muscle injury and enhance performance)
Chapter 3: Preparing for
Physical Activity
Chapter 3: Preparing for
Physical Activity
2. Main activity: vigorous or moderate
3. Cool-down (2 min): back to rest,
promotes effective recovery and
minimizes muscle soreness
. It’s a light activity, consisting of the same
exercises in the warm up
. No cooling down can cause dizziness or
passing out fig 2
Chapter 3: Preparing for
Physical Activity
C) The facts about Physical activity in the heat
1. Physical activity in hot and humid environment
To keep the normal human body temperature
(37°C) during a vigorous PA, produced heat
must be dissipated (conduction, convection
and evaporation of sw)
Sweat is a cooling process during which
evaporation transfers heat from the body and
reduce the body temperature
In hot and humid condition the saturated air
with moisture make evaporation less effective
Chapter 3: Preparing for
Physical Activity
2. Heat related illness
Dehydration can occur when the maximum
sweat rate approach 1-2 liter per hour table 3:
Heat cramps, heat exhaustion and heat stroke
(hyperthermia)
The color of urine is a way to monitor the fluid
loss
Below 26.7°C, exercise is safe for most people
Chapter 3: Preparing for
Physical Activity
3. Acclimatization improves the body’s
tolerance in the heat
With regular exposure to heat, the body
becomes conditioned to sweat
Its easier to maintain the safe body teperature
(37°C)
4. Precautions
Limit or avoid PA in hot or humid
environments table 4 (apparent temperature)
Replace fluids regularly
Gradual exposure to PA in hot or humid
environments
Dress up with porous and light color clothing
and cap
Do not change your wet shirt
Rest frequently
Do it in the morning and watch for the heat
Chapter 3: Preparing for
stress
Physical Activity
Chapter 3: Preparing for
Physical Activity
D) Physical activity in other environments
1.Cold and windy weather
goal to retain the body’s heat and avoid
hypothermia or frostbite
Wind promotes heat loss through
convection
Special consideration
limit or cancel activity according to windchill
factors Table 5
Dress properly : light clothing in several
layers (wickable fabrics)
. A porous windbreak . Wear a hat, mask
and gloves. Keep
from getting wet
Chapter 3: Preparing for
Physical Activity
Chapter 3: Preparing for
Physical Activity
2. High altitude and air pollution
because of the low oxygen pressure in HA,
respiration rate and heart rates are
elevated
Acclimation to HA requires a minimum of
2 weeks
Poor physical activity can be caused by
pollutants such as ozone, CO and pollens
Symptoms are headache, eye irritation,
and coughing
Chapter 3: Preparing for
Physical Activity
E) Soreness and injury
1. Soreness, the temporary unpleasant
experience accompanied by swelling and
pain after an intense exercise
Soreness or the delayed-onset muscle
soreness (DOMS) results from microscopic
muscle tears and not from the accumulation of
lactic acid (fatigue);
DOMS occurs at least 24 h after intense PA or
so with swelling and pain,
Starting gradually with regular warm-up and
cool down limit running downhill are highly
recommended to avoid DOMS
Acute muscle soreness: alteration to the
chemical balance, increased accumulation of
fluid in muscles
Chapter 3: Preparing for
Physical Activity
2. How should we deal with injuries
* Injuries
A strain occurs when fibers in muscle are injured
(muscle tear)
A sprain is an injury to a ligament (b,b)
Tendonitis: inflamation or swelling of a tenden (b,m)
Back pain
Torn cartilage
* For minor injuries the RICE formula can help to
reduce the pain and speed up recovery (initial
treatment of injuries)
R: rest to avoid further damage
I: ice to minimize swelling (25 min and 3 times a day)
C: compression to minimize swelling (elastic bandages)
E: elevation to minimize swelling
Chapter 3: Preparing for
Physical Activity
3. Muscle cramps
* When the muscle contracts
vigorously for continued periode of
time
MC are short, painful and not
considered to be an injury
MC can result from lack of fluid
replacement, and from fatigue
MC can be relived by statically
stretching the cramped muscle
4. In case of persistence of pain after
statically stretching the cramped
muscle, one may have an injury
Chapter 3: Preparing for
Physical Activity