Personal Safety Protocols for MVPA

Personal Safety Protocols During Moderate-Vigorous Physical Activity (MVPA)

• Objectives include enumerating safety protocols, applying them, and appreciating their importance.

Four Factors in Creating Personal Safety Protocols

• Knowledge and Awareness: Recognize potential hazards and take steps to lessen risks, like not plugging electrical devices with wet hands.
• Ability: Be realistic in assessing your and teammates' abilities and skill levels. Avoid stunts if not confident.
• State of Mind: Be aware of your and teammates' conditions (e.g., tiredness, distress, alcohol/drug influence) as these increase accident risk.
• Environmental Conditions: Consider environmental hazards that could cause accidents, like exercising on a wet floor.

Moderate-Vigorous Physical Activities (MVPA) and Safety Precautions

• Dehydration: Excessive water loss through perspiration, urination, or evaporation
• Overexertion/Overtraining: Excessive training can be detrimental, so athletes should pace themselves.
• Hypothermia: Excessively low body temperature, with symptoms like shivering, pale skin, slow weak pulse, slow breathing, increased drowsiness, and clumsy walking.
• Hyperthermia: Alarming rise in body temperature, potentially due to exercising in humid environments (Normal body temperature is 36.5 - 37.5 degrees Celsius). High body temperature can lead to heat exhaustion or stroke.

Fluid Replacement Safety Precautions

• Drink 16-20 ounces of fluid 2 hours before exercising.
• Drink 8 ounces of fluid 15-30 minutes before exercise.
• Sip 4-6 ounces of fluid every 15-20 minutes during exercise.
• After exercise, drink enough water to replenish lost fluids.

Tips for Exercising Safely in Hot Weather

• Slow down exercise and add rest breaks to maintain target heart rate
• Acclimatize by gradually increasing intensity and duration.
• Drink 2 cups of fluids 2 hours before and 4-8 ounces of fluid every 10-15 minutes during exercise (more frequently during high-intensity activities)
• Wear breathable, light-colored clothing.
• Avoid non-breathable materials like rubber or plastic.
• Use a hat to reduce sun exposure.
• Rest frequently in shaded areas.
• Slow down or stop if discomfort sets in, and be aware of signs of heat disorders.

Tips for Exercising in Cold Weather

• Dress in warm layers.
• Avoid prolonged exposure to cold temperatures.

Warming Up Guidelines and Tips

• Warming up prepares your body for physical activity, performed before strenuous activities.

Fluid Replacement Guidelines and Tips

• Drink enough water before, during, and after physical activity.

Cooling Down Guidelines and Tips

• Gradually reduce activity level for 5-10 minutes to allow heart rate and breathing to return to normal levels.

Stretching Guidelines and Tips

• Stretching is part of warm-ups and cool-downs.
• Stretch before and after physical activity, gently and slowly.
• Hold each stretch for a minimum of 10 seconds, and breathe easily.

General Safety in Exercise

• Safety and security are the ultimate goals for any exercise.