Concept 4

Proper preparation can help make physical activity enjoyable, effective, and safe.

What is a preparticipation screening?

A preparticipation screening helps to determine medical readiness for physical activity

ex: The PAR-Q+

Types of preparticipation screening

Self-guided (answering yes/no questions)

Professionally guided (peformed by a medical professional)

Appropriate Footwear for physical activity

Shoes should be flexible, provide traction, support, and be cushioning

Appropriate Clothing for Physical Activity

Avoid too tight clothing that prevents evaporation and cooling

Components of a workout

Warm-up

Workout (conditioning phase)

Cooldown

Warm up Benefits

Prepares the body for more vigorous activity

• Improves range of motion (stretching) and reduces risk of injury

Stretch warm-up

Designed to stretch the muscles

Dynamic Warm Up

Includes moderate intensity, calisthenic like activities

Benefits of Cooldown

Helps the body transition to a resting state

• promotes recovery and reduces soreness

Muscle Contractions

Help the veins return blood back to the heart during exercise/movement

Appropriate Weather Conditions for a Workout

No extreme temperatures, winds, or storms

Basic CPR (CAB)

Compression- push down forcefully on chest

Airway- lift their chin forward

Breathing- 2 rescue breaths after every 30 pushes

Strains

Occur when muscle fibers are injured

Sprains

Injuries to ligaments—the connective tissue that connects bones to bones

Treatment of Injuries (RICE)

Rest

Ice- minimizes swelling

Compression- wrap/bandage injured area

Elevation