Personal Safety Standards Flashcards
What is the purpose of warm up exercises?
To prepare the muscles, joints, and the entire body system for strenuous activity by increasing blood flow and heart rate, loosening muscles and tendons, and slightly raising body temperature.
List some common warm up activities.
- Walking
- Jogging
- Rope jumping
- Simple calisthenics
- Body stretching
- Twisting
- Knee bending
- Jogging in place
How long should warm up exercises typically last?
3 to 5 minutes
What is the purpose of cool down exercises?
To help the body return to its normal state after exercise and to prevent injuries.
How long should cool down exercises typically last?
About 3 to 5 minutes with lesser intensity.
What are some activities included in cool down exercises?
- Easy jogging
- Walking
- Breathing exercises
What is dehydration?
A condition in which the body lacks sufficient water to function properly.
How many glasses of water does the body need each day to stay hydrated?
At least 8 to 10 glasses
What are the potential consequences of dehydration?
- Discomfort
- Fainting
- Serious health problems
- Death (in extreme cases)
What is heatstroke?
A condition that occurs when the body cannot control its temperature, often due to extreme heat.
What are the noticeable signs of heatstroke?
- High fever
- Dry skin
- Sweat cessation
- Collapse
- Convulsions
Who is more likely to experience heatstroke?
Adolescents
What are some precautions to prevent heatstroke?
- Drink plenty of water
- Take breaks
- Stay in cool, shady areas
What is hypothermia?
A condition in which the body temperature drops below normal due to prolonged exposure to cold.
What are some symptoms of hypothermia?
- Uncontrollable shaking
- Slow, slurred speech
- Sleepiness
What emergency measures should be taken for hypothermia?
- Change wet clothes
- Wrap the victim in dry blankets
- Seek medical help if the condition worsens
How can hypothermia be avoided?
- Wear multiple loose layers of clothing on very cold days
- Avoid going outside on extremely cold days
What is overexercising?
The condition of exercising too much or too vigorously for a longer period of time.
What are some reasons people tend to overexercise?
- Fear of becoming overweight
- Need to perform better in sports
What are the risks associated with overexercising?
- Increased tendency to be injured
- Severe exhaustion
- Feelings of depression
How often should an athlete take breaks from training?
At least two days a week
What is the importance of rest in training?
Allows the body to recover and repair damaged cells.
