Transcript Guidelines for Exercise

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Medical Exam
If you are in good health and haven’t been ill you do not need a medical exam before beginning a personal fitness
program.
If you have experienced an illness or are over age 30 years of age you should have a medical exam.
The medical exam should include a stress test and during this test your heart should be monitored by a physician.
Fitness Evaluation
Evaluate your level of physical fitness prior to beginning a personal fitness program.
In evaluating you fitness level it will help you to set realistic goals.
Assessments should cover all health related components like: flexibility, cardiovascular fitness, muscular strength
and endurance, and body composition.
These components will determine where you should begin and how to make progress.
Goal setting
When setting a goal you are really setting a lifestyle.
Your goals should include long term and short term.
Evaluate your short term goal periodically.
Your long terms may remain the same.
What YOU wear can make a
difference…
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Your program and the weather are based on what you should wear.
Proper footwear is the major requirement for effective care and
protection for your feet.
The main features you should look for in buying a shoe is: Toe
box, uppers, saddle, heel counter, Achilles, tendon pad, outer soul,
heel wedge, arch support, and mid-sole.
Your shoes should have good support, a wedge on half an inch
higher at the heel and toe, sole at least as wide as the upper part
of the shoes, firm heel cups, well cushioned inner soles, and the
correct size.
Sock- A minor factor such as socks may change the fit of shoes.
Socks prevent direct friction and blisters.
It is better to wear two pairs of socks for better protection.
• Other clothing wear• A regular T-shirt is very
appropriate for everyday activity.
Cotton provides excellent
absorbency and allows the body
to breathe.
• They are comfortable, easy to
wash, and inexpensive.
• Nylon shirts make it more difficult
to cool down.
• It is better to wear white on a hot
day.
• Shorts- Shorts should not be too
tight around the thighs.
• To reduce chafing and rubbing
rub petroleum jelly on legs where
your short come in contact.
• The maintenance of your body’s internal temperature is very
important. When you exercise, blood flow is concentrated in the
working muscles, creating a heat build up.
• You should not exercise in warm environments for too long
because the temperature could create a fluid deficiency in your
body.
• Hyperthermia- a reduction of body fluids or an increase in body
temperature that can be uncomfortable and even life threatening.
• Heat Cramps- a state in which certain muscles contract
involuntarily and cause pain. In case of heat cramp stop the
activity, apply direct pressure, rest and drink plenty of water.
• Heat Exhaustion- a condition characterized by profuse sweating
accompanied by dizziness and extreme weakness.
• Heat Stroke- a medical emergency that is characterized by hot,
dry skin, lack of sweat, lack or urine and a rising body temperature
the may reach 106 degrees.
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When exercising in hot or humid areas
remember…
o To dress lightly in light colored clothes
with adequate exposure of arms and legs.
o To drink fluids before, during and after
your exercise. Do so whether you are
thirsty or not.
o That rubberized suits do not promote
permanent weight lose and can rise the
temperature in your body to quickly.
o To wear a light-weight and light-colored
cap to shade your head from the sun.
o The use of salt tablets is not
recommended because they can increase
blood pressure.
o That on hot days it is recommended that
exercise be reduced to water exercises,
but if you have to exercise outside then
keep exercise time low.
• Exposure to severe winter-like conditions can
cause problems when exercising too.
• Hypothermia-excessive decline in body
temperature.
• Warm-up time should be increased because
your body responds slowly in the cold.
• The following precautions should be taken in
the cold:
»Use thermal underwear and
outerwear
»Wear water resistant outer
• You should not exercise when you
are sick.
• You should not exercise intensely
after eating a large meal, but a
light walk is ok.
• You should not exercise in areas of
high air pollution.
• Avoid dogs when exercising. They
can and will bite.
• Exercising in groups could
increase safety
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10-15 minute period during which you prepare your body for
vigorous exercise.
Two stages to warming up properly
• 1. Involves some type of large muscle activity such
as running in place or slow jogging. This activity is
designed to raise the heart rate slowly while
increasing muscle temperature.
• 2. involves Static stretching. Muscles should be
stretched slowly for 15 to 30 seconds.
Engaging in a Proper warm-up before you exercise:
• Helps you mentally focus your effort.
• Increases your heart rate and blood supply to your
muscles
• Increases flexibility
• may reduce risk of injuries.
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Cooling down
A cool down is a 10 to 15 minute period of mild exercise that follows
your training session and allows your body and heart rate to return to
their resting states slowly.
You have to slow down gradually
Benefits: Blood returns to the heart through veins, and if you don’t the
muscles squeezes these veins reducing the oxygen to places like your
head. It also prevents muscles from becoming sore.
How to cool down: The first phase of cooling down should consist of
walking or some other light activity. Your cool-down period should
continue until your heart rate is 100 beats per minute. The second phase
should focus on some stretching exercises. This loosens tight muscles.
Bent-leg sit ups may be added to the cool-down routine. Strong
abdominal muscles are a postural aid because they provide support for
the upper torso.
Common injuries include:
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Sprained Ankle:
• Sprains are injuries to ligaments surrounding a joint or to the
capsule-like sac that surrounds a joint.
Stitch in the Side:
• May happen to those starting a jogging program.
• The cause is unknown.
Shin Splint:
• An overuse syndrome, which means weak or unconditioned
muscles were overworked.
Muscle Soreness:
• Usually appears within the first 12-24 hours of working out
and is normally due to over-working yourself.
• is thought to be from a chemical change in the muscles and
microscopic tears in the muscle fibers and connective tissues.
 Selecting proper shoes is the most important consideration
when choosing your exercise wardrobe.
The color of clothing does not make a difference when you
are exercising in hot weather.
It is important that you evaluate your level of fitness
prior to beginning a personal fitness program.
Microscopic tears in muscle fibers and connective tissue
are one cause of muscle soreness after you exercise.
Dressing in layers during cold weather is an exercise myth
On a day with high humidity, your body is easily cooled by evaporation
because you sweat more.
The exact cause of a stitch in the side is not known.
It is best to limit fluid intake to people who are sweating profusely
because the water may cause stomach cramps.
Shin splints are typically caused by overuse of poorly conditioned
muscles.
A common treatment for blisters is to place
a doughnut-shaped piece of foam over the blister.