(4) Hypothermia + Excessively low body temperature, characterized by uncontrollable shivering loss of coordination, and mental confusion Signs of hypothermia a Shivering b. Pale, cold skin c. Slow weak pulse d. Slow, shallow breathing €. _Increase drowsiness f, Walking becomes clumsy and the tendency to lie down Keep the victim in a warm place. Replace wet clothes with dry | ones. Give high energy foods and warm drinks. Cover the head, hands, and feet because heat is lost through the extremities. Do not let the victim lie down and rest since the core, temperature is dropping without treatment, one might lose consciousness and die. Transport the victim to a/ medical facility as quickly as | possible. |(3) Hyperthermia + An alarming rise in body effect of exercising a very humid environment. (normal body temperature — 36.5-37.5 degrees Celcius) + Lose too much water or if your body temperature rises too high, it can cause heart disorders such as heat exhaustion or heat 2 | temperature, which an [Sit-Safe to exercise in hot weather? Prolonged, vigorous exercises can be dangerous in hot or humid weather. To do the physical activity safely, more fluid intake must be done and watch for the signals of heat disorder, regardless of the weather. Tips when Exercising in the Heat/Hot Weather(4) Hypothermia c.Wear clothing that “breathes,” allowing | air to circulate and cool the body. || Wearing white or light colors will help by reflecting rather than absorbing heat. A hat can keep direct sun off your face. Do not wear rubber, plastic, or nonporous clothing. ‘Rest frequently in the shade. Slow down or stop if you begin to feel, uncomfortable. Watch for the signs. of heat disorders. if they occur, act ooo t + Keep the victim in a warm1. “WARMING UP” — this is ver that comes from engagi strenuous activities. ty essential as it prepares your body for the grind ing in any physical activity. It should be performed before any y 2, “FLUID REPLACEMENT” — drink always enough after physical activity fater before, during, and 3. “COOLING DOWN” ~ this means a gradual reduction in activity level for 5-40 minutes. This allows your heart rate and breathing to retum to normal levels. 4. _“STRETCHING" ~ it helps improve flexibility. It can also be part of warm-ups ‘and cool-downs, keep the following in mind * Stretch before and after physical activity * Stretch gently and slowly + Hold stretches for a minimum of 10 seconds Breathe siowlv and easilIs it safe to exercise in cold weather! dress warmly in layers and do not stay out in very cold temperatures for toolong. ||a desire for liquids (2) Overexertion or Overtraining + Refers to the detrimental cause of excessive training. Some athletes often push too hard in their pursuit of high-level | performance. (3) Hyperthermia + An alarming rise in body temperature, which an effect of exercising a very humid environment. (normal body Thirst — a sensation of dryness in| the mouth and throat associated with | drink enough water to replace the body fluid you lost during | the activity/exercise. | a + Decrease the total number of sets or exercises or both + Need to pace your workout Properly to avoid uninterested or bored. s it safe to exercise in hot weather? ISit safe to exercise in hot weather? + Prolonged, vigorous exercises can be dangerous in hot or humid weather. To do the physical activityae [Soiree orci comimagesng.0121268 erm ‘Source its:fpnge com magesfg-a121268 Nl . Fluid replacement (1) Dehydration ee Drink at least 16-20 ounces of + Excessive loss of water fuid 2 hours before from the body, usually exercising. Then drinks {rough perspiration or Ounces of fluid 15-30 minutes before you start. Sip 4-6 ounces of fluid every Sweating, urination, or evaporation 18-20 minutes while you ‘Sweating ~ on a normal day, the exercise or any _ physical body loses about 2.5 liters of water activity, (urine, feces, perspiration) After the physical activitylexercise, you must drink enough water to replace Thirst — a sensation of dryness in the body fluid you lost during the mouth and throat associated with the activityiexerice a desire for liquids,a. Slow down exercise and add rest breaks to maintain the prescribed target heart rate, As you become acclimatized, you can gradually increase intensity and duration. b.Drink 2 cups of fluids 2 hours before you begin exercising and drink 4-8 ounces of fluid every 10-15 minutes during exercise (more frequently during high-intensity activities), Wear clothing that “breathes,” allowing air to circulate and cool the body, aring white or light colors will help by flecting rather than absorbing heat. A hat-can-keen direct sun offcondition Source htos:/pngio comimagesfng-0121268.himi Seurce:ntps:/pngio comlimagesorg #121268 hi Fluid replacement (4) auction ‘ome of + Drink at least 16-20 ounces of + Excessive loss of water fluid 2. hourgee gBernaa Petmedbody, usually, exercising. Then drink 8 eieeane persptration or ounces of fluid 15-30 minutes sweating, urination, or beforalyalleta ieaporation + Sip 4-6 ounces of fluid every 15-20 minutes while you exercise or any physical activity, After physical i Sweating — on a normal day, the body loses about 2.5 liters of water. (urine, feces, perspiration)hands are wet) 2. Ability * Be realistic in judging your and your teammates abilities and skill level (example: avoid doing stunts in cheer dancing if you are not confident and capable of) State of Mind + Always be aware of your own (example: tired, distressed, under the influence Meet an accident) and your teammates’ condition, of alcohol and drugs js likely to 4. Environmental Conditions * One must consider the environmental hazards that might cause an accident. (example: performing on a wet floor is dangerous)