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Fitness Safety and
Avoiding Injuries (3:01)
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activity
It is important to learn how to prevent
injuries and respond to them when
they occur.
frostbite
heat stroke
hypothermia
muscle cramps
overexertion
strains
heat exhaustion
sprains
Safety First
Safety precautions can help you avoid
injuries during physical activity.
If you become ill or injured during a physical
activity, get help immediately.
Safety First
Before beginning a physical activity program, get a
medical screening to identify diseases and
disorders that could make it unsafe to participate in
some activities.
Safety First
Use the correct safety equipment for an activity.
Pay attention to other people, objects, and the weather.
Play or exercise at your skill level and know your limits.
Warm up before exercise and cool down afterward.
Stay within the areas designated for a given activity.
Obey all rules and restrictions.
Practice good sportsmanship.
The Right Equipment
Use the Right Equipment
Wear well-fitting
athletic shoes
that are designed
for your sport or
activity.
Wear socks to
cushion your
feet and keep
them dry.
Choose
comfortable,
non-binding
clothes that are
appropriate for
the weather.
The Right Equipment
Cycling
Equipment
Always wear a helmet
that fits you properly.
Make sure your helmet
is approved by Snell or
ANSI.
Use front and rear
reflectors if you must
ride at night.
Wear light-colored
clothing with reflective
patches.
The Right Equipment
Helmet
Skating or
Skateboarding
Equipment
Knee and Elbow Pads
Gloves
Wrist Guards
The Right Equipment
For contact sports, male players should wear a cup
to protect the groin.
For non-contact sports that involve running, male
players should wear an athletic supporter.
The Right Equipment
Female players should wear sports bras.
Special adaptive equipment helps those with
disabilities take part in a variety of sports, from
bowling to golf.
The Right Equipment
Using the right safety
equipment can protect
you from injury during
physical activity.
Watching the Weather
Check the weather and avoid exercising outside
during extreme weather, such as thunderstorms or
blizzards.
Watching the Weather
Cold-Weather Risks
Tips for Cold-Weather Activity
Warm up and cool down,
even in cold weather.
Drink plenty of fluids.
Cold air can lead to
dehydration.
Cover your nose and
mouth to prevent
breathing cold, dry air.
If you have asthma, talk to
your doctor before
exercising outdoors in cold
weather.
Cold-Weather Risks
To treat frostbite, go to a warm place and thaw
the affected areas with warm (not hot) water.
Frostbite
Damage to the skin and tissues
caused by extreme cold
Cold-Weather Risks
Hypothermia can occur as a result of exposure to
extreme cold, submersion in cold water, or wearing
wet clothing in cold or windy weather.
Hypothermia
Dangerously low body
temperature
Hot-Weather Risks
Heavy sweating while exercising in hot weather
can lead to dehydration, or excessive loss of water
from the body.
Drinking fluids before, during, and after physical
activity can prevent dehydration.
Hot-Weather Risks
If you are exercising during hot weather, you may
also need to replace sodium, chloride, and
potassium.
Sports drinks will replace these elements.
Hot-Weather Risks
Hot-weather health problems may lead to
overexertion.
Overexertion
Overworking the body
Hot-Weather Risks
Overexertion can cause heat exhaustion.
Heat exhaustion
A form of physical stress on the
body caused by overheating
Hot-Weather Risks
Symptoms of Heat Exhaustion
Heavy sweating
Cold, clammy skin
Dizziness, confusion, or fainting
A weak, rapid pulse
Cramps
Shortness of breath
Nausea or vomiting
Hot-Weather Risks
To recover from heat exhaustion, rest in a shady
area, douse yourself with cold water, and fan your
skin.
If you don’t feel better within half an hour, seek
medical help.
Hot-Weather Risks
If you recognize symptoms of heatstroke, call for
medical help immediately and try to cool the
person.
Heatstroke
A dangerous condition in which the
body loses its ability to cool itself
through perspiration
Sun and Wind Protection
Sun and wind can pose a hazard in both hot and cold
weather and can lead to:
Windburn
Sunburn
Skin
Cancer
Eye
Damage
Coping with Injuries
You can treat minor sports injuries yourself,
but major injuries require professional
medical treatment.
You can identify and take action for both minor
and major exercise-related injuries.
Minor Injuries
Minor Injuries
Blisters
Muscle Cramps
Strains
Tendonitis
Minor Injuries
Blisters are fluid-filled bumps caused by friction.
Well-fitting shoes and athletic socks can prevent
blisters.
Minor Injuries
Muscle cramps can occur when muscles are tired,
overworked, or dehydrated.
Muscle cramps
Sudden and sometimes painful
contractions of the muscles
Minor Injuries
Warm up before exercise to reduce the risk of
strains, which cause pain, swelling, and difficulty
moving the affected muscle.
Strains
Overstretching and tearing
a muscle
Minor Injuries
If it hurts to move a joint after you get a sprain,
see your doctor.
Sprains
injuries to the ligaments
around a joint
Minor Injuries
Use the P.R.I.C.E. procedure to treat strains and
minor sprains.
P.R.I.C.E. stands for Protection, Rest, Ice,
Compression, and Elevation.
Minor Injuries
The P.R.I.C.E. Procedure
Protect the affected area with a bandage or splint to prevent
further injury.
Rest the muscle or joint for at least a day.
Ice the affected area for 10 to 15 minutes at a time, three times
a day for two days after the injury.
Compress the affected area to reduce swelling.
Elevate the injured area above the level of your heart to keep
the swelling down.
Minor Injuries
Tendonitis is inflammation and swelling in the
tendons, which are bands of fiber that connect
muscles to bones.
Treatment may include rest, medication, physical
therapy, and in rare cases, surgery.
Major Injuries
Major injuries require immediate medical care.
Fractures are broken bones.
Dislocations occur when a bone pops out of its normal
position in a joint.
A concussion is an injury to the brain that can result in
a severe headache, unconsciousness, or memory loss.
After You Read
Reviewing Facts and Vocabulary
1. What is the purpose of a health
screening? How can it prevent injury
during physical activity?
A health screening can identify diseases
and disorders that could make participating
in an activity unsafe.
After You Read
Reviewing Facts and Vocabulary
2. How should frostbite be treated? What
can you do to prevent frostbite?
Thaw the area with warm water. Frostbite
can be prevented by wearing appropriate
cold-weather clothing.
After You Read
Reviewing Facts and Vocabulary
3. Name three symptoms of heat
exhaustion.
Sample answer: heavy sweating, dizziness,
and weak and rapid pulse