Physical Education and Health Lesson 1

Dehydration

Loss of fluids, occurs in exercise through sweat breath, and urine.

1. loss of coordination
2. fatigue

2 symptoms of dehydration

Drink fluids, before, during, and after exercise

Protocol to avoid dehydration

1 to 2 cups

cups of fluids to consume 30 MINUTES OR 1 HOUR PRIOR to exercise.

1/2 to 1 cup

cups of fluid to consume EVERY 10-15 MINUTES

3 to 4 cups

cups of fluid to consume AFTER 30 MINS

Overexertion

Any exercise greater than the capacity of an individual to handle.

frequency, intensity, time, and type

Overexertion can be a factor of these 4 goals.

overexertion due to FREQUENCY

When training might be too frequent

overexertion due to INTENSITY

When the intensity might be too hard

overexertion due to TIME

When the time might be too long

overexertion doe to TYPE

When the type of exercise might be too much

Start from a low level of exertion

Protocol to avoid overexertion

Overexertion

A person works or exerts themselves beyond their physical capabilities.

Hypothermia

Training in a cold environment can lead to the condition of low core body temperature.

shivering and being cold at the extremities

Signs and symptoms of hypothermia

1. move to a warm place
2. warmed up quickly
3. given warm fluids

3 Steps to follow when HYPOTHERMIA occurs on an exerciser

layer clothes and cover parts of the body

Protocol to avoid hypothermia

Hyperthermia

Heat illness is a product of losing too much water and heating up because of exercise.

1. Heat cramps
2. Heat exhaustion
3. Heat stroke

3 conditions that may occur from Hyperthermia

Heat cramps

attack dominant muscles such as abdominals or the calves.

Heat exhaustion

the exerciser looks pale, the skin is cool and clammy, and the pulse is weak and rapid

Heat stroke

dry, red, hot skin and elevated core body temperature

drink lots of fluids and avoid overexertion

Protocol to avoid hyperthermia

1. stop the training session
2. bring to a cooler environment
3. activate EMS
4. give fluids

4 steps to follow when HYPERTHERMIA occurs on an exerciser

Hyperthermia

overheating, abnormally high body temperature.