Week 1: Exercise Safety And Injury Prevention

Question 1

General Safety Tips (7)

Answer 1

1) Warm up
2) Avoid working out in extreme temperatures
3) Have rest days (R&R: rest, recovery)
4) Proper gear
5) Maintain target HR when exercising (range: [Max HR]* 0.65 - []*0.85)
6) Watch warning signs to discontinue exercise

Question 2

Signs to discontinue exercise (5)

Answer 2

1) Loss of coordination
2) Labored breathing
3) Dizziness
4) Tightness in chest
5) Nausea

Question 3

Injury Prevention (6)

Answer 3

1) Increase training gradually
2) Alternate exercise intensity between days
3) Get lots of sleep
4) Eat healthy
5) Make adjustments to training when necessary
6) Avoid overtraining

Question 4

Define Overtraining

Answer 4

a condition in which there is a plateau or drop in performance over a period of time. This condition occurs when there is not sufficient time for the body to recoup after a workout session.

Question 5

Results of overtraining (6)

Answer 5

1) Irritability
2) Loss of motivation
3) Extreme soreness/stiffness
4) Decrease in body weight
5) Decrease in appetite
6) Unable to move during training session

Question 6

If one is injured implement basic first aid until medical professionals take over.

Answer 6

R- rest
I - ice
C - compression
E - elevate
M - modality (change activity until healed)