Name: John Rey S.

Espiritu

BASIC SAFETY TIPS

Exercise during the time that not too hot nor too cold

This safety tip is common for us and I think that we already knew about it. Exercising on a time that is
too hot may result many negative effects on our body and especially to our health such as the common
medical condition which is dehydration, this happens because of the too much heat that our body
absorbs resulting to the rapid increase of body temperature and sweating away too much fluid.
Likewise, when we are exercising on a too cold temperature, our body losses heat faster causing it to
dangerously low body temperature. Due to the extreme coldness, our body losses its coordination to
the physical activity because muscles reduces its functions and become tighter, it is also hard for us to
sweat and burn calories.

Therefore, it is important for us to know first the weather in your area before performing an exercise,
not too hot nor too cold temperature is suitable for us to be able to exercise efficiently. It is also our
responsibility to gain an understanding on the relationship between weather and health-related
variables such as physical activity and our knowledge of how weather conditions affect physical activity
can definitely help us to adapt recommendations to mitigate its negative effects.

Warm up appropriately before beginning the activity

The warm up exercises are essential to any sports, exercises and even fitness training program. The
importance of a structured warm up routine should not be under estimated when it comes to
preventing injuries. The main purpose of warm up is to prepare the body and mind for strenuous
activity.

 We can this purpose by increasing the body’s core temperature, while also increasing the body’s
muscle temperature. By increasing muscle temperature you’re helping to make the muscles
loose, supple and pliable.
 An effective warm up also has the effect of increasing both your heart rate and your respiratory
rate. This increases blood flow, which in turn increases the delivery of oxygen and nutrients to
the working muscles.
 All this helps to prepare the muscles, tendons and joints for more strenuous activity.

Warming up before any exercise or trainings may give a plenty of benefits and these are:

 Increased flexibility
 Lower risk of injury
 Increased blood flow and oxygen
  Improved performance
 Better range of motion
 Less muscle tension and pain

There are four key components that can be followed in order to ensure an effective and complete warm
up. They are:

1. The general warm up

2. Static stretching
3. The sports specific warm up; and
4. Dynamic stretching

1. General warm up

The general warm up should consist of a light physical activity, like walking, jogging, easy swimming,
stationary bike riding, skipping or easy aerobics. The aim of the general warm up is simply to elevate the
heart rate and respiratory rate. This in turn increases the blood flow and helps with the transportation
of oxygen and nutrients to the working muscles. This also helps to increase the muscle temperature,
allowing for a more effective static stretch.

2. Static stretching

This is a very safe and effective form of basic stretching and it is extremely beneficial for overall
flexibility. During this part of the warm up, static stretching should include all the major muscle groups,
and this entire part should last for about five to ten minutes. This part of the warm up is extremely
important, as it helps to lengthen both the muscles and tendons, which in turn allows your limbs a
greater range of movement. This is very important in the prevention of muscle and tendon injuries.

3. Sport specific warm up

With the first two parts of the warm up carried out thoroughly and correctly, it is now safe to move onto
the third part of an effective warm up. In this part, the person is specifically preparing their body for the
demands of their particular exercise or training. It is more vigorous and activities should reflect the type
of movements and actions that will be required on the specific exercising or training action, including
specific drills and technical drills.

Lastly,

4. Dynamic stretching

Finally, a correct warm up should finish with a series of dynamic stretches. Dynamic stretching is most
effective after a moderate to high level of general flexibility has been established. This is the final part of
the warm up and should result in the person reaching a physical and mental peak. At this point the
person is most prepared for the rigors of their exercise or training.

Do not also neglect the cool-down period after exercise. To avoid strains and sprains, calm down
afterward.
Cooling down after exercise are essential as warming up. Cooling down after your workout aims to
gradually bring your heart rate and blood pressure to its normal level. Cooling down also helps to
regulate your blood flow, which is especially important for people who undertake endurance sports such
as long distance running. Moreover, cooling down may also help us to recover from the exercise done. It
is pivotal to take a cool down for us to be able to take a proper rest of our body especially our muscles
to avoid soreness and pain and lastly, cooling down greatly affects our personality and health in order to
prepare us into another set of exercises or trainings.