C H A P T E R 2 : S A F E T Y A N D I N J U RY P R E V E N T I O N

PERSONAL FITNESS

GENERAL ENVIRONMENTAL CONDITIONS

• Heat Stroke Story• Acclimatization-is the process of allowing your

body to adapt slowly to weather conditions.• Rehydrate-restore lost fluid before, during and

after exercise.• Before- 1 ½ - 2 ½ cups 10 to 20 min. before• During- 1 ½ - 3 ½ cups per hour• After- 2 cups for every pound lost

EXTREME HEAT AND FLUID BALANCE

• Heat Cramps- a muscle spasm resulting from the loss of large amounts of salt and water through perspiration. • Heat Exhaustion- overheating of the body

resulting in cold, clammy skin and symptoms of shock.• Heat Stroke- most severe: a condition in which

the body can no longer rid itself of heat through perspiration.

HEAT CONDITIONS

• Heat-Stress Index- measurement of the combines effects of heat and humidity on the body.• Wet bulb- Measures the temperature one feels

when one's skin is wet and is exposed to moving air.

• How should you dress for the heat?

EXTREME COLD CONDITIONS

• Hypothermia- a condition in which your body temperature drops below normal• Frostbite- tissue damage from freezing

temperatures

• Wind-Chill Factor- The combined influence of wind and temperature on the body

• How should you dress for extreme cold?

OTHER ENVIRONMENTAL CONCERNS

• Pollution Effects on the body• Altitude- less oxygen available at high altitudes

and can reduce your ability to perform strenuous exercise. • Personal Safety• Vests • Helmets

• Unleashed Dogs- The Coach (Faber) Barnette Story

OTHER SAFETY PRECAUTIONS

• Choosing correct footwear• Activity• Time of day to purchase

• Importance of correct form• Warm up/Cool down

SKIN INJURIES

• Abrasions• Chaffing• Calluses• Blisters

OTHER COMMON INJURIES

• Sprain- (joint) a stretch of the ligament

• Strain- Injury to a muscle or tendon: either a stretch or a tear

• Contusion- a bruise caused by a blow to your muscle, tendon, or ligament

PREVENTION

• Fatigue and pain are usually a signal that you are pressing too hard. Be sure to stretch thoroughly before your work-out, and stop before you are exhausted.• Stress injuries can also result from poor muscle

balance, lack of flexibility, or weakness in soft tissues caused by previous injuries.