Overexertion

An excessive physical and skeletomuscular that results in discomfort or injuries.

Exercise the Cold

The combination of the increased metabolism of exercise and extra clothing minimize the
chances of hypothermia during the exercise or sports performance.

Movement in the Cold

Two biggest handicaps of exercising in the cold are numbing of exposed flesh and the
awkwardness and extra weight of protective clothing.

Shivering

An increase in pre-shivering muscle tone may also decrease muscle efficiency. Both metabolic
cots of exercise, which the increase the perception of effort.

Clothing

An important consideration during physical activity in the cold. The insulation value of the
clothing must be balanced with the increased heat production of exercise.

Ventilation

Increases particularly when cold exposure is sudden. Abrupt exposure to cold water is
accompanied by hyperventilation, tachycardia, peripheral, vasoconstriction, and hypertension.

Muscle strength

Peak power output decrease as muscle temperature decreases.

Acclimatization and Habituation to Cold:

Acclimatization – physiological compensation to environmental stress occurring over a period

of time.

Acclimation – related term meaning adaptive changes occurring within the organism in response
to experimentally induced changes in the environment.

Habituation – lessening of the sensation associated with a particular environment stressor.

Cold Injury:

Hypothermia – is a condition in which core temperature drops below that required for normal
metabolism and body functions. The hypothalamus ceases control body temperature at extremely
low core temperatures.

Frost Bite – is caused by ice crystal formation within tissues and typically occurs to exposed
body parts such as the earlobes, fingers, and toes.

Exercise in the Heat

Exercise in the heat sets stage for positive thermal balance. The relative intensity exercise is the
most important factor increasing core temperature, which increases proportionally with
increasing intensities of exercise.

Sweating

Primary means of heat dissipation during the exercise, regardless of environmental temperature.
In the heat, sweating is even more important because the body by radiation, conduction, and
convection.

Thermal Distress:

Dehydration – is the loss of fluid from the body. Discomforts and alternating states of lethargy
and nervousness are symptoms of dehydration.

Heat Cramps – characterized by involuntary cramping and spasm in the muscle groups used
during exercise.

Heat Exhaustion – characterized by a rapid, weak pulse, hypertension, faintness, profuse

sweating, and psychological disorientation.

Heat Syncope – the person stops moving blood pools in the lower extremities and the person
faints.

Heat Stroke – is the failure of the hypothalamic temperature regulatory center and represents a
major medical emergency.

Hyperthermia - the condition of having a body temperature greatly above normal.

FITT Goals Based on Training Principles:

Overload Principle – relies on the premise that to improve, the muscle must produce work at a
level that is a higher than its regular workload.

Progression Principle – for a program to achieve more gains, it must be progressive. This
means that as the body adapts to the initial overload, the overload must be adjusted and increased
gradually.

Recovery Principle – an athlete needs rest and recuperation for the body to adjust properly.
Adaptation to physical activity occurs gradually and naturally, but the time must be allowed for
the body to regenerate and build.

Reversibility Principle – all gains due to exercise will be lost if one does not continue the
exercise. The body will not be able to maintain levels of fitness without maintaining exercise.
Muscular atrophy or the shrinking of muscles occurs.

Specificity Principle – states that each form of activity would produce different results. This
means that if one has specific gains in mind, one must apply plan and execute activities that
would target those goals.

Variation Principle – adaptation can be maximized by varying physical activity.

Individualization Principle – each individual has a certain unique set of physical

characteristics. Therefore, some training or exercise programs are tailor-made for certain
individuals, especially for those with specific needs, strengths, or limitations and conditions.

Maintenance Principle – exercise must be regular to stay fit and healthy. By following all the
other principles above, taking into consideration the principles of FITT, one can maintain a
healthy level of fitness.

FITT Goals – check for personal limits in frequency, intensity, time, and type activity. From
there, one can set targets or increases in performance.

Zone Training - a range that defines the upper and lower limits of training intensities.

Physical Education

Is an integral part of Educational program designed to promote optimum development of an

individual through mentally, socially, physically, emotionally and spiritually in the performance
of properly selected physical activities.