L12_ExerciseSafetyAndNutrition

L12_ExerciseSafetyAndNutrition -...

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!"##$% '() *+",-.#" /01"23 4 562,.2.$% ' $1 '7 Slide 1: Objectives After going through this lesson, you will be able to identify: Identify guidelines for safe and effective exercise Identify dietary patterns for optimal physical performance Slide 2: Safety Intro http://www.roadid.com/ Now that you have an idea of how much and what kinds of activity you can do to improve your health, it’s a good idea to consider some key things about safety and nutrition that will help you get the most out of your exercise. After all, the goal is to improve your health, not hurt yourself! For example, consider location. You don’t have to go to a gym to get a good workout, but if you choose to exercise outside, you want to think about your personal safety. Consider going with another person or at least telling someone where you’re going and about how long you’ll be gone. Wear some form of identification. Stay in well-lit and populated areas. If you listen to music while you exercise, make sure you can still hear what’s going on around you. Follow traffic signals and laws to avoid getting hit by a car. These things might seem like common sense, but you’d be amazed how many accidents happen because people just aren’t paying attention to their surroundings. We’d all like to think that, “It won’t happen to me…” but in reality, it’s better to be safe than sorry. Slide 3: Dr. OK http://sportsmedicine.about.com/od/fitnessevalandassessment/qt/PAR-Q.htm Most healthy young adults can start a reasonable exercise program without any major caution, but if you have any of the following then you should probably check with a doctor before significantly increasing your level of activity. You're pregnant. You have asthma, diabetes or heart, lung, liver or kidney disease. You take medication to manage a chronic condition. You feel pain in your chest, joints or muscles during physical activity. You experience symptoms such as loss of balance, dizziness or loss of consciousness. You have an untreated joint or muscle injury, or persistent symptoms after a joint or muscle injury. You have arthritis or osteoporosis or have had joint replacement surgery. You've had a heart attack or have a family history of heart disease before age 55. You’re a smoker or have quit within the past six months. You're overweight or obese, or You're unsure of your health status. This isn’t to say that you shouldn’t exercise if any of the above apply. It just means that you might have to consider some more specific safety precautions while exercising. Talking with your doctor ahead of time, and possibly working with a personal trainer at the begging of your program, can help ensure that you’re doing what’s best for your body without putting yourself at additional risk.
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!"##$% '() *+",-.#" /01"23 4 562,.2.$% ( $1 '7 Slide 4: Warm Up Stretches postural muscles Increases blood flow and metabolic rate Increases joint range of motion and connective tissue extensibility
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L12_ExerciseSafetyAndNutrition -...

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