Transcript File - Mr. Philpott`s Courses

Healthy Living 1200
Unit 1: Active Living:
Section 2 Notes
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
Preparing for Exercise in Hot
Humid, Weather
When exercising in hot, humid weather
follow the following guidelines:
1. Begin gradually- As your body becomes
accustomed to PA it becomes more
resistant to heat-related injuries. Start
with short periods and increase gradually
2. Drink water – During hot weather your
body perspires more than normal to cool
itself. This needs to be replaced by
drinking water.
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 humidityPay attention to weather warnings of
extreme heat.
6. Get out of the heat and cool the body
when heat related injury occurs.
Heat-Related Injuries
1. Heat Cramps- Heat cramps are
painful, brief muscle cramps that
occur during exercise or work in a
hot environment. Muscles may
spasm involuntarily.
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.
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.
Preparing for Exercise in Cold,
Windy, and Wet Weather
1. Avoid extreme cold and wind.
2. 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.
Cold Related Injuries
1. 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.
2. 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 66-67.
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.
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.
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.
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)
The Cool-Down
After a work-out, your body needs to
recover. It should consist of a heart cooldown 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.
Portfolio Questions
1. What are some environmental
factors that can make activity
unhealthy or unsafe?
2. What are some of the guidelines for
dressing properly for physical
activity in normal environments?
3. Why should you perform a proper
warm-up and cool-down, and how
can you perform them properly?
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
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
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
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
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
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
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
Ligaments vs. Tendons
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
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
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
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
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
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
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
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
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, handsbehind-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 doubleleg lifts, neck hyperextensions, neck
circling to the rear, etc.
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
Portfolio Questions
1. What are some exercise-related
physical injuries?
2. How can you prevent injuries during
physical activity?
3. How can the RICE formula be used
to treat physical injuries?