HES Week 6 Injury Lecture
HES Week 6 Injury Lecture HES 101
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This 3 page Class Notes was uploaded by merlec16 on Tuesday October 4, 2016. The Class Notes belongs to HES 101 at Wake Forest University taught by Sharon K. Woodard in Fall 2016. Since its upload, it has received 5 views.
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Date Created: 10/04/16
Special Considerations and Environmental Conditions Exercising in heat Muscles generate more heat Sweat evaporation = cooling mechanism Blood shunted to skin to transfer hear to air = cooling mechanism In extreme heat- sweating is inefficient o Humidity o Dehydration Heat transfer only works if the air is collar than our body o Increases HR o Blood/O2 supply Effect of Humidity Effects heat index – more dangerous to exercise in conditions with high humidity Heat Acclimation Training in the heat allows your body to adapt Sweat threshold decreases o Sweat output increases Skin and core temperatures decrease o Decrease Heart rate at the same workload Salt concentration of sweat decreases o Dehydration effect lowers Overall result- improved exercise tolerance and performance in hot, humid weather Heat Illnesses Heat cramps o Painful muscle spasms o Direct pressure and stretching Heat exhaustion o Profuse sweating, cold skin, flu-like symptoms, dizziness, rapid pulse, shallow breathing, headache o Get out of the head, fore fluids, refer to physician Heat Stroke- Most severe o No sweating, dry skin, very high temperature, bright red skin, unresponsiveness o Call 911 or transport immediately, cool body quickly, treat for shock Precautions for Exercise in Heat 1. Stay hydrated a. Before b. During c. After 2. Wear loose and light colored clothing 3. Stop at the first sign of heat illness 4. Ask physician about effects of any medication 5. Acclimate safely to warmer weather Exercising in Cold Weather Less risky than exercising in heat Risks: Overexposure (hypothermia) Frostbite Precautions: Layered clothing Avoid overexposure Be aware of wind chill effect Acute Illnesses Safe to Exercise Symptoms “above the neck” Runny nose, nasal congestion, sneezing, minor sore throat The common cold Not safe to exercise Symptoms “below the neck” Fever, extreme fatigue, chills, body aches, chest congestion, GI distress The flue Chronic Conditions Asthma / EIA o Short intermittent bouts with frequent rest o Warm conditions moisten airways o Stay hydrated o Avoid extreme humidity and cold, dry air Diabetes o Improved glucose levels with regular exercise o Monitor glucose before, during, and after exercise o Always carry a carbohydrate snack or drink o Avoid hypoglycemia Exercise and Injury Types of Injuries Traumatic injuries o Happen suddenly o Typically accidents Overuse o Result of repeated stress placed on body with inadequate rest o Can occur when you push through pain and fatigue Main reasons for injury Improper use of equipment Poor training practices Muscle weakness or inflexibility Accidents Poor Training Principles Common Overuse Injuries Medial-Tibial stress syndrome (shin splints) Tendinitis – inflammation of a tendon Plantar Fasciitis