PEH 1 Handouts (PDF)

HAND OUTS IN PEH 1 WEEK 1 Dehydration - This refers to excessive loss of water from the body, usually through perspiration or sweating, urination, or evaporation. 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 perspiratio...

HAND OUTS IN PEH 1 WEEK 1 Dehydration - This refers to excessive loss of water from the body, usually through perspiration or sweating, urination, or evaporation. 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. 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. 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. Overexertion or overtraining -this refers to the detrimental cause of excessive training. Hyperthermia - an alarming rise in body temperature, which is an effect of exercising in a very humid environment. 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. Hypothermia - Excessively low body temperature, characterized by uncontrollable shivering, loss of coordination, and mental confusion Cold acclimatization - this refers to metabolic adjustments are done as well as improved tissue insulation. Large body mass, short extremities, and increased levels of body fat help to get acclimatized to cold weather. Heat collapse is associated with rapid physical fatigue during overexposure to heat. This results in dizziness or fainting Heat disorder Heat cramps – when considerable salt is lost in sweat. Take lightly salted foods and massage to relieve cramps Heat exhaustion – when heat stress exceeds the capacity of the temperature- regulating mechanism. Heat stroke – the temperature- regulating mechanism has given up Sign and symptoms of hypothermia Shivering Pale, cold skin Cold environment No shivering, even though the person is cold Increasing drowsiness Irrational behavior and confusion Slow, shallow breathing Slow, weak pulse Walking becomes clumsy and tendency of wanting to lie down and rest escalates Week 2 First aid is the immediate care given to a person who has been injured or suddenly become ill. First aid deals with self-help and proper home care, especially if medical assistance is not immediately available. ‘’The goal of first aid is to alleviate suffering, prevent added/further injury or danger, and prolong life.’’ first aid kit is a set of supplies and equipment used to administer first aid. In your school and community, first aid kits should be available, visible, and readily accessible in case of injuries or emergencies The usual supplies found in a first aid kit include the following: triangular bandage rubbing alcohol gloves iodine tongue depressor swabs gauze scissors wound dressings athletic tape cotton penlight adhesive bandage forceps Other equipment that should be included to aid in first aid are the following: spine board blankets sets of splints short board/Kendrick’s extrication device wheelchair poles Emergency Personnel – detailed First Aid arrangements for on-site emergencies; may consist of teachers, physicians and nurses, athletic coaches, security and maintenance. personnel (for schools), or community leaders, and homeowners’ association president, (for community). Emergency Communication – emergency numbers, phones/two-way radio, public announcement (PA) system. Emergency Equipment – first aid kit, wheelchair, spine board, stretcher, blankets, poles, etc. Medical Transportation – confirmation of local ambulance (c/o PRC), Basic Life Support, etc. Non-medical Transportation – wheelchairs, stretcher, etc. Emergency Contact List – clinic, local hospital, etc. Venue Information – transportations, identified entrance, exits, and access routes Week 3 Playing court or field may be found indoors or outdoors, depending on the sport. Venues and facilities are usually ready-to-use where minimal setup is needed since these are specifically catered to a certain sport (e.g. basketball, football). However, some venues need to set up some equipment first, like volleyball, tennis, badminton, table tennis, taekwondo, judo, etc. Dance areas or studios These are either open or enclosed spaces with full-sized mirrors on one or more sides. They usually cater to different types of dancers, which is why most have wooden or metal railings called barres. Speakers and music players are usually available for use and are set up in strategic locations (i.e., at the corners or center). Gym or weight area These are usually indoor facilities with different types of equipment such as machine weights, free weights, balls, exercise machines (e.g. treadmill, stationary bike, rower, and stair climber), mats, etc. They are strategically positioned to allow maneuverability and easy access for all those who work out. Week 4 Family and community engagement in physical activity means that parents, school staff, out-of-school time providers, and community members are working together to increase opportunities for physical activity before, during, and after the school day to improve the learning, development, and health of children and adolescents Family and community engagement benefits students’ by: Improving grades and test scores. Encouraging better student behavior. Enhancing social skills. Increasing physical activity Recreational – from the term recreation, is an activity done for enjoyment when one is not working. Recreational activities - helps you to take a break from monotony and diversion from the daily routine Fun runs - These are usually 1- day events that focus on running various distances (i.e., 3k, 5k, 10k, or longer). They cater to a wide variety of Participants —competitive or recreational runners, and even families Dance events, competitions, or marathons - hese events focus on dance as the main activity, whether as competition (e.g. street dance, dance sport) or as recreation (e.g. aerobic dance marathons, Zumba events) These may last for hours depending on the event and variety of dances, intensity levels, and music usually used, thus, elevating participation. Sports tournaments - These are the most common type of health- and fitness-related organized events. They mainly focus on sports in a tournament type of play where individual players and/or teams compete. Summer Sports Clinics - These are short-course sports programs catering to school children. Sports clinics are offered by schools and product brands when school is over and students have their summer break Talks, Seminars, or Conferences - these are usually lecture- based events that cover topics discussed with an audience. Some events are held for different lengths (i.e., half-day, 1-day, 2-day, 3-day, weeklong) and some include workshops or hands on training. Week 5 Physical activity simply means movement of the body that uses up energy. Walking, gardening, sweeping and mopping, mopping the floor, climbing the stairs, playing football, or dancing are all good examples of being active. However, for it to be beneficial for one’s body, there are various factors to be considered such as the intensity, duration, and frequency of the physical activity performed. Physical activity done at a moderate or vigorous intensity level is good for a teenager’s health. Moderate physical activities generally make you move. These could include brisk walking, dancing, biking, swimming and jogging. Vigorous activities increase the heart rate and make you sweat and may let you enjoy being active even more. You may play games with lots of running involved, say, basketball Physical Activities improve heart health and fitness develop strong muscles develop strong bones develop good posture maintain a healthy weight improve concentration and memory learn new skills increase self-confidence reduce stress make and keep friendships improve sleep develop leadership skills and initiative awaken a sense of responsibility Physical Inactivity increased risk of being overweight and obese hypertension/high blood pressure anxiety depression type 2 diabetes mellitus Week 6 The health and fitness field offers many career opportunities. Individuals interested in helping others maintain their physical well-being may pursue degree and certification programs in this field of interest. Degree and certification programs are available in fields such as the following: nutrition athletic training physical therapy fitness trainers These trainings can lead to careers as: nutritionists fitness trainers personal trainers aerobics instructors or coaches In this field, one must be outgoing, in good health, organized, have good communication skills and able to motivate others. Meanwhile, other career opportunities await students inclined in health and fitness. They can pursue a career in the following fields: Professional athlete Physical education instructor Sports trainer Athletic coach