HOPE REVIEWER
‣Do not let the wet cloth dry up in your
EXERCISE FOR FITNESS
‣ As you engaged in moderate and vigorous
physical activity, you need to observe some
personal safety precaution to avoid certain
conditions related to physical activity
participation. These conditions include
dehydration, overexertion, hypothermia,
and hyperthermia.
DEHYDRATION
‣ This refers to excessive loss of water from
the body, usually through perspiration or
sweating , urination, or evaporation.
‣ Hydration is also the soundest way to
prevent dehydration. Prevention is better
than cure, and the ways to prevent
dehydration include the intake of adequate
fluids, watery fruits and vegetables and
avoiding hot environment.
‣ Dehydration happens when the fluid in
your body is used or lost more than the
fluid you drink or intake. If your body
does not have enough water or fluid to do its
normal functions, hence, you get
dehydrated.
‣ Anyone may become dehydrated, as to the
people who are more at risk, young ones or
children and the older adults are more at
risk.
PERSONAL SAFETY PROTOCOLS
What to bring?
‣Water
‣Extra clothes
‣Towels and caps
WHAT TO DO?
PREPARE YOURSELF
‣Know your limits so as not to overwork
your bod. Overworking your body might put
your life to a threat
DRINK A LOT OF WATER
‣Do not wait to feel thirsty. It you know
have sweat a lot already drink water
immediately.
CHANGE CLOTHES
body.
USE TOWEL
‣ Use towel to wipe out excessive sweating.
SWEATING
‣ On a normal day, the body loses about 2.5
liters of water from the lungs and skin, from
urine and feces, and from perspiration. the
body must replace this through proper
hydration
THIRST
‣ Thirst is a sensation of dryness in the
mouth and throat associated with a desire for
liquid. Maintaining water balance is an
important consideration during exercise.
‣ Adequate water replacement is the most
important factor in preventing heat
disorders. Drinking about 6 to 8 ounces of
cool water ever 15 to 20 minutes during
exercise seems to be ideal to prevent
dehydration.
OVEREXERTION or OVERTRAINING
‣ This refers to the detrimental cause of
excessive training.
‣ Exercisers and athletes often push
themselves too hard in their pursuit of high
level of performance. Thus, they are
susceptible to a variety of hyperkinetic
conditions known as overload syndrome.
'This condition is characterized by fatigue,
irritability, and sleep problems as well as an
increased risk for injuries.
‣ Hyperkinetic disorders are
characterized by abnormal involuntary
movement. These excess movements can be
regular and rhythmic, as in tremor; more
sustained and patterned, as in dystonia;
brier and random, as in chorea; or jerk-like
and temporarily suppressible, as in tics.
What are examples of hyperkinetic
conditions?
‣ Hyperkinetic movement disorders include
tremors, dystonia, chorea, tics,
myoclonus, stereotypies, restless legs
syndrome, and various other disorders with
abnormal involuntary movements.
HYPERTHERMIA
‣ This is an alarming rise in body
temperature, which is an effect of exercising
in a very humid environment. It sets the
stage of heat stress and even heat stroke, the
potentially fatal collapse of the temperature-
regulating mechanism.
HYPOTHERMIA
‣ Excessively low body temperature,
characterized by uncontrollable shivering,
loss of coordination, and mental confusion.
‣ This occurs when the body begins to lose
heat faster than it can be produced.
Prolonged exertion leads to progressive
muscular fatigue.
Other concerns:
HEAT ACCLIMATIZATION
‣ A reduced heart rate, made possible by
improved blood distribution and increase
blood volume
COLD ACCLIMATIZATION
‣ This refers to the metabolic adjustments
done as well as the improved tissue
insulation.
HEAT RASH
‣ Also called prickly heat, is a benign
condition associated with a red, raised rash
by sensation of prickling and tingling during
sweating.
SUN PROTECTION FACTOR (SPF)
‣ Sunscreen applied to the skin can help pre
vent many of the damaging effects of
ultraviolet radiation
Fitness Etiquettes
ETIQUETTE
‣ the complex network of rules that govern
good behavior and our social and
business interactions, is always evolving
and changing as society changes. It reflects
our cultural norms, generally accepted
ethical codes, and the rules of various
groups we belong to. It is merely a set of
guidelines for politeness and good
manners, the kindnesses with which we
should always treat each other.
FITNESS ETIQUETTES
Uphold the rules of the facility
‣ Read, understand, and follow all rules,
expectations, and posted signs Observe all
posted equipment instructions and warnings
‣ If there is a piece of equipment you do not
know how to use, don't assume you know
how to use it and ask for assistance Using a
piece of equipment someone else is using
‣ Ask if you can "work in between their
sets" - if they say no, please be patient and
wait
‣ When "working in" allow the other person
to use the equipment after each set and re set
all equipment adjustments back to where
they were before you started
‣ You cannot claim a piece of equipment by
setting a towel or water bottle on it or next
to it.
WHEN USING EQUIPMENT WHILE
OTHERS ARE WAITING
‣ Allow others to work in between your sets
‣ Do not rest on the equipment: it is better to
walk around to accelerate your recovery
‣ When using cardio equipment, please do
not exceed the 45 minute time limit
‣ Wipe down all equipment following each
set with the provided premoistened wipes
then discard the wipes appropriately
‣ When done with a piece of equipment,
wipe down the equipment with the provided
pre-moistened wipes then discard the wipes
appropriately
‣ Take all extra personal equipment with you
- includes water bottles, towels, weight
belts, etc.
‣ Put all equipment away - rack free weights
in their designated location, return cable
accessories to the stand, dumbbells and
kettle bells, jump ropes, and stretch cords
returned to appropriate rack, stability balls,
balance balls, and foam rollers are to be
wiped down, then returned to the storage
area.
BEING AWARE OF THE EXERCISE
AREAS
‣ Stay clear of free weight areas when in use
‣ Do not exercise in walking areas - gray
floor pathways and in front of water
fountains, water and ice machine, wall-
mounted wipes containers and trash recycle/
receptacles
‣ Do not stand in front of dumbbell rack
‣ Before using a wall-mounted mirror, look
around to make sure you are not in someone
else's space
AVOIDING EXCESS NOISE
‣ Keep in mind this is a public place
‣ Avoid excess chatter while in the exercise
areas
‣ Limit cell phone use that stops you from
exercising
‣ Limit grunting and yelling during exercise:
the use of profanity while exercising is not
acceptable
‣ Avoid dropping weights; avoid banging
weight stacks on machines
‣ Use cardio equipment properly
‣Do not bounce balls in the facility –
basketballs are for the basketball courts
‣ Remember that loud or constant noises can
annoy other facility users
WEARING PROPER ATTIRE
‣ Wear workout clothes and athletic shoes in
the exercise areas (jeans are not appropriate)
‣ Refrain from working out without a shirt
or in just a sports bra) and athletic shoes
PRACTICING GOOD HYGIENE
‣ avoid offensive body odors – bath
regularly and use deodorant
‣ Wipe down equipment after use
‣ Reduce spreading germ
‣ Wash hands after using the restroom
‣ Wash hands after sneezing or coughing
into your hand
‣ Wash hands after your workout
‣ This is a smoke-free facility, refrain from
smoking near the facility
PROTOCOLS OR ETIQUETTE
BEFORE, DURING, AND AFTER
PHYSICAL ACTIVITIES
1. Wear comfortable clothing.
2. Use an appropriate gear for the activity.
3. Taking warm-up and cool down before
and after an activity.
4. Take appropriate breaks during the
activity.
5. To give you some stamina, eat light food.
6. Be hydrated.
7. Beware of the weather and environmental
conditions.
8. Listen to your body.
VALUE OF PARTICIPATING
PHYSICAL ACTIVITY
‣ In recent years, there has been a decline in
participation of physical activity among
teenagers. There are many demands on their
time, so they find it hard to be physically
active. Yet physical activity keeps teenage
bodies and minds it and healthy. During
adolescence, they need at least 60 minutes
of activity every day.
‣ With the rise of modern technology and
proliferation of personal entertainment
gadgets, peoples' life has become more
sedentary. Their physical activities,
whether recreational or regular, became
limited. This has been most evident with
teenagers nowadays. Few teenagers like you
engage in physical activities and outdoor
sports. Instead, you spend your leisure hours
at the house playing computer games or
games on gadgets and watching television
and movies. This sedentary lifestyle leads
to poor health and limited activities
‣ Being physically active is an important
part of a teenager's growth and development,
especially if done regularly. It is a great
way to spend time with friends, meet new
people, feel good, and break up long
stretches of playing online games and
watching movies. It is invigorating to move
the entire body, even by just cheering, or
running after the ball.
‣ According to the World Health
Organization, in 2010, physical inactivity or
the lack of physical activity has been
identified as the fourth leading risk factor
for global mortality (6% of deaths
globally). Moreover, physical inactivity is
estimated to be the main cause of
approximately 21-25% of breast and
colon cancer cases, 27% of diabetes cases,
and approximately 30% of ischemic heart
disease cases
THE FOLLOWING ARE THE
COMMON RESULTS OF PHYSICAL
INACTIVITY
‣ Increased risk of being overweight and
obese
‣ Hypertension/ high blood pressure
‣ Anxiety
‣ Depression
‣ Type 2 diabetes mellitus
‣ It is alarming to see that these conditions.
which were seen before to only affect adults
are now affecting teenagers due to an
improper diet and the lack of physical
activities.
‣ The sedentary lifestyle that most of them
practice leads to the deterioration of their
health as we as their bodies.
‣ Getting enough physical activity does not
just happen. There should be conscious
effort and the decision to engage in it.
Getting you involved in lots of fun physical
activities keeps you active and healthy.
‣ As teenager. you may also join groups like
community youth clubs. such as scouting,
which will keep you physically active while
getting new knowledge or learning new
skills. The groups often do lots of physical
activities be it indoor or outdoor. They are
good training grounds for future leaders,
particularly in developing responsible young
adults as they motivate you to have the
initiative to do and finish tasks.
‣ Exposure to competition in groups such as
in a basketball league could improve your
leadership skills. give you a sense of
responsibility, and inculcate values on fair
play. With these activities, you will enjoy
physical activities more and will make your
leisure hours more productive and
competitive leading you not only to a
healthy lifestyle but also to become
responsible individuals.
HEALTH BENEFITS OF TEENAGERS
IN PARTICIPATING PHYSICAL
ACTIVITIES
‣ Improve heart health and fitness
‣ Develop strong muscles and strong bones
and good posture
‣ Maintain a healthy weight
‣ Improve concentration and memory
‣ Learn new skills
‣ Increase self-confidence
‣ Reduce stress
‣ Make and keep friendships
‣ Improve sleep
‣ Develop leadership skills and initiative
‣ Awaken a sense of responsibility
‣ Reduce feelings of anxiety and depression
Dami nito huhuhu Goodluck nalang satin
-Alyssaqt