Chapter FourGuidelines for Exercise

Exercise is to the body as reading is to the mind.G. Legman

Objectives

What should you consider when beginning an exercise program?

What clothing considerations should be made for an exercise program?

What precautions should be taken when exercising in hot weather? In cold weather?

What are the symptoms of heat exhaustion and heat stroke?

Objectives

What other safety factors should you consider when you exercise?

How do you maintain a proper fluid balance during physical activity?

What are the steps in warming-up and cooling-down?

What injuries could you encounter when beginning an exercise program?

Chapter 4 Value

Initiating a sound personal fitness program requires considerable information. The information in this chapter provides guidelines that will help you establish a safe and appropriate personal fitness program. Being knowledgeable about heat illnesses, for example, is crucial for individuals living in hot climates. The importance of an adequate amount of water is another topic that should be thoroughly understood.

Vocabulary

an increase in body temperature with a reduction of body fluids

heat-related problem in which certain muscles contract involuntarily and cause pain

condition characterized by profuse sweating, dizziness, and extreme weakness

medical emergency characterized by hot, dry skin and a rising body temperature

excessive decline in body temperature

hyperthermia—

heat cramps—

heat exhaustion—

heat stroke—

hypothermia—

Vocabulary

a 10- to 15-minute period during which the body is prepared for vigorous exercise

a 10- to 15-minute period of mild exercise following vigorous exercise that allows the body and heart rate to return to normal

an inflammation of the membrane on the front of the bones in the lower leg

a large muscle in the upper abdomen

sharp pain in the side just under the ribs

warm-up—

cool-down—

shin splint—

diaphragm—

stitch-in-the-side—

Evaluate Goals

Getting Started

Consider current Health Status

Medical history

Present health

Previous involvement in physical

activity

Consider need for medical exam

Conduct fitness evaluation

Set goals

Objective Answer

What to Wear

Comfortable, supportive shoes

Good fitting socksLight-colored shirts in breathable

materials

Loose shorts

Objective Answer

Exercising in Hot Weather

Exercise with caution to avoid heat illnesses

Hyperthermia — reduction in body fluids or an increase in body temperature

Vocabulary

Objective

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Heat Illnesses

Heat cramps — least severe

Heat exhaustion — medium severity

Heat stroke — serious emergency situation

Vocabulary

Heat Cramps

ThirstChillsClammy skinThrobbing heartbeatNausea

Heat Exhaustion

Profuse sweatingDizzinessHeadacheShortness of breathWeak and rapid pulseLack of salivaExtreme fatigue

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Objective

Heat Stroke

Lack of sweatDry, hot skinLack of urineHallucinationsExcessively high body temperatureVisual disturbancesAggressionUnsteady walkingDeafness

CALL 911CALL 911

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Objective

Preventing Heat Illnesses

Wear light-colored, lightweight clothes.

Do not wear rubberized suits.

Drink fluids often.

Wear a hat.

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Objective

Preventing Heat Illnesses

Do not use salt tablets

Exercise in a water environment or early/late in the day

Watch for signs and get help

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Objective

Exercising in Cold Weather

Can lead to hypothermia and frostbite

Increase warm-up time

Start slower

Don’t expect to work at as high a level as normal

Vocabulary

4 of 5

Objective

Precautions in Cold Weather

Wear thermal under- and outerwear

Wear gloves, face masks, hats

Layer clothing

Don’t overdress

Wear water-resistant outerwear

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Objective

Other Safety Precautions

Avoid exercise when you are ill or injured.

Start back slowly.Eat light meals before exercising.Avoid highly polluted areas.Respect dogs’ territory.Exercise in groups.

Objective

Warming Up

Last 10 to 15 minutes

Prepares the body for action

Vocabulary

Benefits of Warming Up

Mentally focus your effort and promote movement.

Increase heart rate and blood supply to muscles.

How to Warm Up

General Stage 1 - large muscle groups

General Stage 2 - static stretching

Specific to the activity planned

Objective

1 of 2

Cooling Down

Last 10 to 15 minutes

Allows body to return to normal

Vocabulary

Benefits of Cooling Down

Prevents blood from pooling in muscles

Prevents muscle soreness

How to Cool Down

Phase 1 - light activity

Phase 2 - stretching

May add sit-ups

Objective

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Common Injuries

Muscle soreness light massage, easy stretching,

mild exercise

Blisters gauze padding or foam discs

Shin splints rest, ice packs, taping, elevate legs

Vocabulary

Objective

1 of 2

Common Injuries

Stitch-in-the-side (diaphragm) apply pressure,

stretch to opposite side, deep breaths

Sprained ankle stop activity, ice,

elevate, immobilize

Vocabulary

Objective

2 of 2

Record Progress toward Goal

Summary

Proper clothingHot and cold weather precautionsHot and cold weather illnessesSafety precautionsWarm-upCool-downCommon injuries

Objectives

What should you consider when beginning an exercise program?

What clothing considerations should be made for an exercise program?

What precautions should be taken when exercising in hot weather? In cold weather?

What are the symptoms of heat exhaustion and heat stroke?

Objectives

What other safety factors should you consider when you exercise?

How do you maintain a proper fluid balance during physical activity?

What are the steps in warming-up and cooling-down?

What injuries could you encounter when beginning an exercise program?

Answer

True or False

Selecting proper shoes is the most important consideration when choosing your exercise wardrobe.

The color of clothing does not make any difference when you are exercising in hot weather.

True

False

Answer

True or False

It is important that you evaluate your level of fitness prior to beginning a personal fitness program.

Dressing in layers during cold weather is an exercise myth.

It is best to limit fluid intake to people who are sweating profusely because the water may cause stomach cramps.

True

False

False

Study Question

Discussion You live in Florida and a cousin from

Cleveland comes to visit you in July. Your cousin has not been very active, but he wants to get started on a personal fitness program. He wants to exercise in the afternoon since he does not get up very early in the morning.

1. What are some important guidelines you should give him?

2. What should he wear? Answer

Answer

1. What are some important guidelines you should give him?

See slide 6.

2. What should he wear?See slide 7.