PEH Risk Mitigation & Management PDF

PEH Risk Mitigation & Management WARM-UP preliminary activities performed before any strenuous physical activity primary purpose is to increase the body’s temperature increases the heart rate & promotes efficient blood flow to the working muscles leads to increase in rate of...

PEH Risk Mitigation & Management WARM-UP preliminary activities performed before any strenuous physical activity primary purpose is to increase the body’s temperature increases the heart rate & promotes efficient blood flow to the working muscles leads to increase in rate of muscle contraction = greater elasticity of tissues activates the central nervous system COOL-DOWN gradually returns the body to resting state important for the heart so as to avoid cardiac abnormalities reduces tendency toward dizziness and fainting due to the sudden drop in bp prevents sudden pooling of blood in the lower extremities Stretching & Flexibility STATIC STRETCHING increases flexibility & relaxes the muscles doesn’t prepare the body for dynamic movements more is not necessarily better because as joint mobility increases, the joint stability decreases extremes of flexibility =higher risk of injury Classification: - Passive: stretching with another person or by using the floor or the wall - Static: holding stretched position - Ballistic: use of the body’s momentum and is usually uncontrolled, erratic, and jerky - Dynamic Stretching: more movement oriented and, therefore, helpful for improving functional movements used in daily life and sports - Proprioceptive neuromuscular facilitation(PNF) INJURY - an act that causes someone to no longer be in a healthy/ good condition. FACTORS THAT CONTRIBUTE ➔ body mechanics ➔ level of muscle strength ➔ body’s overall condition prior intense workout TYPES? OF INJURY 1. ACUTE: injuries that suddenly occur during an activity. 2. CHRONIC: injuries that result from overuse. TECHNIQUES self-myofascial release (SMR) dynamic warm-up mobility & stability training When beginning an exercise program, it is best to progressively overload and be aware of your body’s response. Rushing into activities wherein the body is not prepared would put you at risk for injury. How to Spot an Injury? ★ Deformity ★ Open wounds ★ Tenderness/pain ★ Swelling RICE The standard treatment for acute injuries. 1. Rest - avoid moving the injured part to keep from aggravating it 2. Ice - immediately apply ice/cold pack = constricts blood vessels + reduces swelling 3. Compress - apply elastic bandage /wrap = limits the ability of skin and tissues to expand + reduces internal bleeding 4. Elevate - elevate injured area = decrease in blood flow +minimize swelling Common Types of Injury Contusion – does not break the skin but results in some discoloration Sprain – trauma to a joint with damage to or tearing of connective tissues Strain – trauma to the muscle caused by overextension or overstretching Dislocation – separation of a joint, the bone move out of the joint capsule Fracture – break in the continuity of a bone CARDIORESPIRATORY AND MUSCULOSKELETAL FITNESS PHYSICAL FITNESS A set of attributes that an individual has or can achieve in order to perform physical activities. It represents a complex assortment of components (health-related, skill-related, and physiological) that can affect our ability to function and be physically active. CARDIORESPIRATORY ENDURANCE It refers to our capacity to sustain physical activity such as exercise or sports, depending on the ability of our cardiorespiratory system to supply blood and oxygen to the working muscles. MUSCULOSKELETAL FITNESS It refers to the ability of the muscles to exert maximum force (strength) or persist without fatigue (endurance) when overcoming a resistance. RESPONSE & ADAPTATION: Response - is a short-term change in the body system during exercise. - Ex. Increased heart rate for greater blood supply to working muscles Adaptation - refers to a long term change in the body resulting from exercise. - Ex. Slower resting heart rate resulting from greater stroke volume. TRAINING PRINCIPLES - Govern how our body responds, adjusts, and adapts to exercise. 1. OVERLOAD 2. PROGRESS 3. SPECIFICITY 4. REVERSIBILITY, USE, & DISUSE 5. VARIETY 6. INDIVIDUAL DIFFERENCES