Exercising in the cold can be better exicuted if you_____

• layer clothing
• avoid overheating
• avoid hypothermia
• protect exposed body parts
• work with the wind

• avoid high heat exercise to prevent hyperthermia
• drink plenty of waater- before, during, and after exercise
• wear loose and light-colored clothes
• avoid vinyl or rubber clothing
• acclimate to the warmer weather
• stop at the first sign of hear illness
• check with physician about efffects of any medication with exercising in the heat.

• Painful muscle spasms 
• direct pressure and stretching

Signs of Heat Exhaustion

• profuse sweating, cold skin, flu-like symptoms, dizziness, rapid pulse, shallow breathing, headache
• get out of heat, force fluids, refer to physician

• no sweating, dry skin, very hot high temperature, bright red skin, unresponsiveness
• call 911 or transport immediately, this is alife threatening condition; cool body quickly, treat for shock

• helps maintan independent living
• increases energy
• helps control joint swelling and pain
• hlps mantian healthy bone and muscle
• enhances cardiorespiratory function anc circulation
• reduces constipation
• reducest eymptoms of anxiety and depression
• helps improve stamina and strength

How to prevent overused muscles

• stretch tight muscles and strengthen weak ones to avoid muscle imbalances
• common muscle imbalances- calf/shin, front/back fo thigh, low cack/stomach, chest,upper back

• Gastrocnemius
• Quadriceps
• Erector Spinae
• Pectorals
• Tibialis Anterior
• Hamstrings
• Abdominals
• Rhomboids

• warm up properly
• progress slowly, increase the druation of your workout no more than 10% weekly. do not increase both intensity and duration during the same week
• exercise regularly. alternate an impact activity with a low empact or non-impact activity
• cool down
• stretch for flexibility
• try cross training
• drink water
• modify workouts in extreme heat or cold
• wear good shoes

P- protect form futher injury

R- rest for at learst 24 to72 hours

I- ice to reduce pain and swelling

C- compress with an elastic wrap to decrease swelling

E- elecate as often as possible

• heat applied too early will increase blood flow, swelling, and inflammation
• use heat after swelling has completely susided (24 to 72 hours on the average)
• aspirin or ibuprofen can reduce pain and inflammation of minor sprains, strains and tendonitis

• ankle sprain
• blisters
• bursitis
• chafing
• heal spur
• muscle cramp
• muscle soreness
• muscle strain
• plantar fasclitis
• shin splints
• side stich
• stress fracture
• tendonitis

• the injury is very painful and does not feel better in a day or two
• there is joint pain lastin gmore than 2 days
• there is loss of strangth or range of motion
• the limb gives way when you try to use it
• heard a pop or snap when the injury occurred

• move the injured part as early as possible within a pain-free range, to regain flexibility
• after obtaining 80% pain-free range of motion, begin to build strength
• gradually work your way back to your former activity level. overlaod should be gradual

• stretch and strengthen
• use good sitting posture
• use good standing sosture
• cahnge positions frequently
• use good sleeping posture
• use good lifting technigues
• dont overdo it
• keep active
• manage your weight
• distribute the load

• pelvic tilt
• pelvic tilt with twist
• low back stretch
• lying hamstring stretch
• cat stretch
• upper back lift
• alternating arm/leg lift

• heart attack
• stoke
• high blood pressure
• angina
• congestive heart failure
• rheumatic heart disease
• congenital heart disease

chest pain, hear attack and atheroslerotic process in the heart's blood vessels...most commonly the result of atherosclerosis

• high blood cholesterol levels
• excessive dietary cholesterol and saturated fat
• high blood pressure
• individual reation to perceived emotional stress
• nicotine

• drug therapy
• angioplasty
• bypass surgery
• lifestyle change

Primary Risk Factors

things that we could control

T/F: hypertension is generally considered to be a blood pressure of 140/90 or more

blood pressure

____while the heart is pumping