LESSON 9: EXERCISE FOR FITNESS

GROUP 9
As you engage in moderate to
vigorous physical activity, you need to
observe some personal safety
precautions to avoid certain
conditions related to physical activity
participation.
These conditions include dehydration,
overexertion, hypothermia, and
hyperthermia.
DEHYDRATION
▪ This refers to excessive loss of water
from the body, usually through
perspiration or sweating, urination, or
evaporation.
 TWO TYPES OF
DEHYDRATION
Sweating- On a normal day, the body
loses about 2.5 liters of water from the
lungs and skin, from urine and feces, and
from perspiration. The body must replace
this through proper hydration. To offset
fluid losses, it is suggested that 150 to
250ml of fluid should be taken every 15
minutes.
▪Thirst- is a sensation of
dryness in the mouth and
throat associated with a
desire for liquids.
▪ Maintaining water balance is an important
consideration during exercise. Physical
activity results in increased heat production,
and evaporation of sweat from the skin
allows the body to dissipate this heat and
maintain a normal body temperature. The
amount of fluid lost as sweat varies according
to factors such as the intensity and duration
of activity and the air temperature or
humidity.
▪ Most of the time, an individual waits for
thirst to kick in before replenishing lost
water. However, it is advisable to
replenish lost fluids even before feeling
thirsty. This is especially important when
an individual exercises in the heat or
does so for an extended period of time.
▪ Adequate water replacement is the most
important factor in preventing heat
disorders. Drinking about 6 to 8 ounces
of cool water every 15 to 20 minutes
during exercise seems to be ideal to
prevent dehydration. Cold fluids are
absorbed more rapidly in the stomach.
▪ Commercial fluid replacement solutions or
sports drinks that contain 6 to 8 percent
glucose seems to be optimal for fluid
absorption and performance in most cases.
These are recommended especially when
exercise is strenuous and is carried out for
more than an hour. However, water is
sufficient for exercise lasting less than an hour.
Palatability ensures greater fluid intake so
choose a drink that suits your taste as well.
OVEREXERTION OR OVERTRAINING
▪ This refers to the detrimental cause of excessive
training.
▪ Some individuals engage in too much physical
activity. Some exercisers and athletes often push
themselves too hard in their pursuit of high-level
performance. Thus, they are susceptible to a variety
of hyperkinetic conditions known as overload
syndrome. This condition is characterized by
fatigue, irritability, and sleep problems, as well as
increased risks for injuries.
In an over-trained status, performance is
known to decline sharply and this can cause
individuals to train even harder. This dip in
performance may be mistaken for dip in
physical effort so the exerciser or athlete
increases the effort to pull up the
performance.
When doing resistance training, an individual is likely
overtraining and may not reap the full benefits of the
program if the body is not allowed to recover
completely in 2 or 3 days after maximal effort.
Decrease in total number of sets or exercises, or both,
is recommended.
You also need to pace your workout properly to avoid
staleness. Staleness, or getting bored or uninterested,
is usually a consequence of overtraining.
HYPERTHERMIA
▪ This is an alarming rise in body temperature,
which is an effect of exercising in a very
humid environment. It sets the stage for heat
stress and even heat stroke, the potentially
fatal collapse of the temperature-regulating
mechanism.
In hot environments, the body is able to maintain
temporary thermal balance during exercise through
circulatory adjustments and evaporation of sweat.
However, the body responds differently in a hot, dry
environment. The body actually gains heat when the
air temperature exceeds the temperature of the
skin. Under these conditions, the evaporation of
sweat allows the maintenance of thermal
equilibrium. When humidity is also high and
evaporation cannot take place, the body
temperature continues to rise, and performance is
severely impaired.
IS IT SAFE TO EXERCISE IN HOT
WEATHER?
Prolonged, vigorous exercise can be dangerous
in hot and humid weather. Heat from exercise
is released in the form of sweat, which cools
the skin and the blood circulating near the
body surface as it loses evaporates. The hotter
the weather, the more water the body loses
through sweat; the more humid the weather,
the less efficient the sweating mechanisms is
at lowering body temperature.
▪ If you lose too much water or if your body
temperature rises too high, you may suffer
from heat disorder such as heat exhaustion
or heat stroke. Use caution when exercising if
the temperature is above 80F or if the
humidity is above 60%. To exercise safely,
watch for the signals of heat disorder,
regardless of the weather.
 HEAT ACCLIMATIZATION
On the first day of vigorous exercise in hot weather, one may
experience near maximal heart rate, elevated skin and core
temperatures, and severe fatigue. But after a few days of similar
exposure, the same task can be accomplished with a reduced heart
rate, made possible by improved blood distribution and increased
blood volume. Skin and core temperatures are lower, since
sweating begins at a lower temperature. Highly fit individuals
become acclimatized in 4 days while sedentary ones take about 8
days. The best way to get acclimatized is to work in the actual
conditions (temperature and humidity) one has to endure.
TIPS WHEN EXERCISING IN THE HEAT/HOT
WEATHER
▪ Slow down exercise and add rest breaks to maintain
prescribed target heart rate. As you become acclimatized,
you can gradually increase intensity and duration.
▪ Drink 2 cups of fluids 2 hours before you begin exercising
and drink 4-8 ounces of fluid every 10-15 minutes during
exercise (more frequently during high intensity activities).
▪ Wear clothing that “breathes,” allowing air to circulate and
cool the body. Wearing white or light colors will help by
reflecting rather than absorbing heat. A hat can keep
direct sun off your face. Do not wear rubber, plastic, or
nonporous clothing.
▪ Rest frequently in the shade.
▪ Slow down or stop if you begin to feel
uncomfortable. Watch for the signs of
heat disorders. If they occur, act
appropriately.
 HEAT DISORDERS
Problem Signs and Symptoms

Heat cramps –when considerable salt is lost in sweat. Take History of exertion; muscle cramps, usually in the
lightly salted foods and massage to relieve cramps. muscles used during exercise

Heat exhaustion – when heat stress Fast, shallow breathing; weakness; dizziness; headache;
moist or cool skin or profuse sweating; pale face;
exceeds the capacity of the normal or slightly elevated temperature; weak pulse
temperature-regulating mechanism.

Heat stroke – the temperature- Noisy breathing; hot, flushed skin (may be dry
regulating mechanism has given up or sweaty); red face; chills or shivering;
disorientation; erratic behavior; high body
temperature; no perspiration; full, rapid pulse;
altered consciousness or unconsciousness;
convulsions
 TREATMENT
▪Stop exercising, drink fluids, and massage or stretch cramped muscles.
▪ Cool the body. Stop exercising, get out of the heat, remove excess
clothing, drink cold fluids, and apply cool and/or damp towels to the
body.
▪ Get immediate medical attention, and try to lower body temperature.
▪ Get out of the heat, remove excess clothing, drink cold fluids, and
apply cool and/or damp towels to the body or immerse in cold water,
but not to induce shivering.
▪Person should be placed in shock or recovery position. If conscious,
person may sip water. Raise the legs.
▪Fan person and use wrapped cold packs in the armpits and groin.
HYPOTHERMIA
▪ Excessively low body temperature, characterized
by uncontrollable shivering, loss of coordination,
and mental confusion
▪ This occurs when the body begins to lose heat
faster than it can be produced. Prolonged exertion
leads to progressive muscular fatigue. As exposure
continues and additional body heat is lost, the cold
reaches the brain. One loses judgment and the
ability to reason. Speech becomes slow and slurred
and control of the hands is lost.
 SIGNS, SYMPTOMS, AND TREATMENT OF
HYPOTHERMIA
Signs and Symptoms, Treatment

Early signs If the victim is unconscious, open airway and

Shivering check for breathing.
Pale, cold skin If the victim is conscious, bring to shelter or keep
Cold environment in warm room.
As the condition worsens: Replace wet clothes with dry ones.
Give high energy foods and warm drinks.
No shivering, even though the person is cold Cover the head, hands, and feet because heat is
Increasing drowsiness lost through the extremities.
Irrational behavior and confusion Do not let the victim lie down and rest since the
Slow, shallow breathing core temperature is dropping. Without treatment,
Slow, weak pulse one might lose consciousness and die.
Walking becomes clumsy and tendency of Transport the victim to a medical facility as quickly
wanting to lie down and rest escalates. as possible.
▪ Constricting blood vessels (vasoconstriction)
increases the stimulating capacity of the skin, but it
also results in a marked reduction in the
temperature of the extremities. Protective
vasoconstriction often leads to discomfort in the
fingers and toes. Blood is rerouted to the deeper,
more vital body organs.
▪ To relieve pain, it is necessary to warm the affected
area or raise the core temperature. While shivering
may cause some increase in temperature, gross
muscular activity is far more effective in restoring
heat to the troubled area. Shivering is the defense
mechanism of the body against cold.
▪ Core temperature is the temperature of the
deep organs. The temperature of the body is
normally at 37 degrees Celsius or 98.6
degrees Fahrenheit. It adjusts for enzyme
activity within the muscles. Changes in core
temperature can be reflected in the skin.
 IS IT SAFE TO EXERCISE IN COLD WEATHER?
▪ If you dress warmly in layers and do not stay out in very cold temperatures for too
long, exercise can be safe even in subfreezing temperatures. Take both the
temperature and wind-chill factor into account when choosing clothing. Cold
weather clothing provides an insulating barrier of air and can be peeled off as
temperature rises and put back on as it falls. Wool can be used as well as
windproof or rainproof ones.
▪ Dress in layers so you can remove them as you warm-up and put them back on if
you get cold. A substantial amount of heat loss comes from the head and neck, so
keep these areas covered. In subfreezing temperatures, protect the areas of the
body most susceptible to frostbite – fingers, toes, ears, nose, and cheeks – with
warm socks, gloves, cap, or hood. Wear clothing that “breathes” and will absorb
or drain moisture away from your body to avoid being overheated by trapped
perspiration. Warm up thoroughly and drink plenty of fluids.
COLD ACCLIMATIZATION
▪ This refers to the metabolic adjustments
done as well as the improved tissue
insulation. Large body mass, short
extremities and increased levels of body
fat help to get acclimatized to cold
weather.
 OTHERS CONCERNS:
▪ Heat Rash – also called prickly heat, is a benign condition
associated with a red, raised rash accompanied by
sensations of prickling and tingling during sweating. It
usually occurs when the skin is continuously wet with un-
evaporated sweat. It is generally localized to areas covered
by clothing.
▪ Heat Syncope – heat collapse, is associated with rapid
physical fatigue during overexposure to heat. This results
in dizziness or fainting. It is quickly relieved placing the
individual in a cool environment and replacing fluids.
▪ Sun protection factor (SPF). Sunscreen applied to the
skin can help prevent many of the damaging effects of
ultraviolet radiation. A sunscreen’s effectiveness in
absorbing the sunburn-inducing radiation is expressed
as the sun protection factor (SPF). An SPF of 6 indicates
that an individual can be exposed to ultraviolet light 6x
longer than without a sunscreen
 THANK YOU
PLEASE PREPARE FOR THE EXAM AFTER THIS SLIDE
1.) THIS REFERS TO THE METABOLIC ADJUSTMENTS
DONE AS WELL AS THE IMPROVED TISSUE INSULATION .
2.) IS ASSOCIATED WITH RAPID
PHYSICAL FATIGUE DURING
OVEREXPOSURE TO HEAT. THIS
RESULTS IN DIZZINESS OR FAINTING.
3.)IS A BENIGN CONDITION
ASSOCIATED WITH A RED, RAISED
RASH ACCOMPANIED BY SENSATIONS
OF PRICKLING AND TINGLING DURING
SWEATING. IT USUALLY OCCURS
WHEN THE SKIN IS CONTINUOUSLY
WET.
4.) EXCESSIVELY LOW BODY
TEMPERATURE, CHARACTERIZED
BY UNCONTROLLABLE SHIVERING,
LOSS OF COORDINATION, AND
MENTAL CONFUSION
5.)THIS REFERS TO THE
DETRIMENTAL CAUSE OF
EXCESSIVE TRAINING.
6.) THIS IS AN ALARMING RISE IN BODY
TEMPERATURE, WHICH IS AN EFFECT OF
EXERCISING IN A VERY HUMID ENVIRONMENT.
IT SETS THE STAGE FOR HEAT STRESS AND EVEN
HEAT STROKE, THE POTENTIALLY FATAL
COLLAPSE OF THE TEMPERATURE-REGULATING
MECHANISM.
7.) IS A SENSATION OF
DRYNESS IN THE MOUTH AND
THROAT ASSOCIATED WITH A
DESIRE FOR LIQUIDS.
8.) THIS REFERS TO EXCESSIVE LOSS
OF WATER FROM THE BODY,
USUALLY THROUGH PERSPIRATION
OR SWEATING, URINATION, OR
EVAPORATION.
 TRUE OR FALSE
DON’T WORRY, IT’S JUST 5 ITEMS OK?! JUST BE CAREFUL!!! 
 TRUE OR FALSE
▪ A useful physical indicator of
overtraining is a slightly elevated
morning heart rate (4 or 5 beats
more than normal values).
 TRUE OR FALSE
▪Use caution when exercising if the
temperature is above 70F or if the
humidity is above 30%.
 TRUE OR FALSE
▪Highly fit individuals become
acclimatized in 4 days while
sedentary ones take about 8 days.
 TRUE OR FALSE
▪ When doing resistance training, an
individual is likely overtraining and may
reap the full benefits of the program if
the body is not allowed to recover
completely in 2 or 3 days after maximal
effort. Increase in total number of sets or
exercises, or both, is recommended.
 TRUE OR FALSE
▪ The temperature of the body is
normally at 37degrees Celsius or 98.6
degrees Fahrenheit.
 CHECKING TIME!!!
PLEASE EXCHANGE PAPERS BY YOUR SEATMATE.
 ANSWER KEY
1. Cold acclimation
2. Heat Syncope or Heat collapse
3. Heat Rash
4. Hypothermia
5. Overexertion or Overtraining
6. Hyperthermia
7. Thirst.
8. Dehydration
 TRUE OR FALSE
▪True
▪False
▪True
▪False
▪True
PASS OR FAIL???
TOTAL SCORE: 13
89%=11.57/12 85%=11.05/11 75%=9.75/10