Routine physical checkup
before starting a new fitness routine
advice on your abilities and limits and for suggestions to meet your activity needs.
Dress properly
- fit you comfortably, breathable fabric, appropriate for the weather
- shoes should comfortable and provide good foot and ankle support.
Regular Activity
- maintain good health and fitness
- reduce your risk of injury from overuse
Warm-Up and Cool Down
-warming up gradually raises heart rate and ensures your body is ready to handle the stress of physical exercise
-cooling down helps bring your heart rate back down, relaxes your muscles, and helps recovery
5-10 minutes
Listen to Your Body
Sharp pain, nausea, weakness, swelling, or dizziness can be a sign of injury or illness
-stop exercising, tell an adult and seek medical care if needed
Learn the Right Technique
- use correct form
- study the movement, learn from an expert and practice slowly
Make Good Choices
when, where, and how you will be active
Follow the Rules
-rules, policies, and laws reduce activity-related injuries
Safe Gear
proper protective gear and use of gear
Stay Hydrated
drink water before, during, and after exercise
6-8 glasses of water per day
thirst is a sign of dehydration
safety equipment includes:
sportswear (i.e. reflective clothing)
life vests
helmet
when beginning a fitness program, consider
current fitness level and set appropriate fitness goals
getting overheated can cause
heat stroke, severe dehydration, overheating, and exhaustion
exercising in very cold temperatures can cause
hypothermia and frostbite
head inside if you see
lightning
- Painful cramps, especially in the legs
- Flushed, moist skin
symptoms of heat cramps
- Move to a cool place and rest.
- Remove excess clothing and place cool cloths on skin; fan skin.
- Give cool water or sports drinks containing salt and sugar, such as Gatorade.
- Stretch cramped muscles slowly and gently.
first aid treatment for heat cramps
- Muscle cramps
- Pale, moist skin
- Fever over 100.4 degrees Fahrenheit (or 38 degrees Celsius)
- Nausea or vomiting
- Diarrhea
- Headache
- Fatigue or weakness
- Irregular breathing and pulse
symptoms of heat exhaustion
- Move to a cool place and rest.
- Remove excess clothing and place cool cloths on skin; fan skin.
- Give cool water or sports drinks containing salt and sugar, such as Gatorade.
- Stretch cramped muscles slowly and gently.
- If there is no improvement or person is unable to take fluids, call a doctor or go to the hospital immediately. IV (intravenous) fluids may be needed.
first aid treatment for heat exhaustion
- Warm, dry skin
- High fever, usually over 104 degrees Fahrenheit (or 40 degrees Celsius)
- Rapid heart rate
- Loss of appetite
- Nausea or vomiting
- Headache and fatigue
- Confusion or lethargy
- Seizures, coma, and death are possible
symptoms of heat stroke
Call 911 or your local emergency medical service.
Follow directions of emergency responders, which may include:
- Remove excess clothing and drench skin with cool water.
- Place ice bags on the armpits and groin areas.
- Move to a cool place and fan skin to speed cooling
first aid treatment for heat stroke
What is the best choice to be safe while riding your bicycle?
Listen to music to help you focus
Ride in the road to assert your road rights
Wear a helmet to protect your head
Ride against traffic to be more visible to cars
Wear a helmet to protect your head
Which of the following choices for staying safe is best to attempt first when trying out a new activity?
Follow the same routine that the experts use, and don’t stop just because of a little pain
Learn the rules and proper technique from an expert, and use the necessary gear
Work as hard as you can, and do not take any breaks until you’ve learned the skills
Try the skills on your own without pads or a helmet to see if you like playing
Learn the rules and proper technique from an expert, and use the necessary gear
Which of the following is a danger of exercising in cold temperatures?
Dehydration
Hypothermia
Stroke
Irritability
hypothermia
