Participating in outdoor physical activities
is one of the pastimes of Filipinos.
There are many guidelines to help ensure
that the experience is a safe and enjoyable
one.
Whether you are beginner or you have
been physically active your whole life,
safety should be of paramount importance
– as the saying goes, “Better safe than
sorry.”
You should know all the safety precautions
of the activities you will engage in.
Likewise, you should also know what to do
in certain situations, especially emergency
cases.
Lastly, you better be prepared for any and
all conditions – environment or otherwise –
that could cause changes in your physical
activity habits.
Physical Activity Readiness Questionnaire
(PAR – Q)
This assessment tool will
help you determine if
you are ready to perform
physical activities
regularly.
Getting Ready for Extreme Environmental
Conditions
The environmental condition has a direct impact
on the intensity of your exercise.
Whether you are a novice or an active person,
you need to understand how environmental
conditions affect your body during physical
activity and how they affect the physical activity
itself.
Example:
One cannot run outdoors during stormy or rainy
weather
Getting Ready for Extreme Environmental
Conditions
The body has the capability to adapt heat, cold,
elevation and air quality, among others.
However, some people are more adaptable to the
said conditions than others.
For instance, a marathoner who trains outdoors
is likely more capable of adapting to hot weather
conditions than a runner who trains only
indoors.
Humid and Hot Weather
Exercising in hot and humid conditions
causes the body to increase its
temperature.
You will notice that when you exercise,
your body temperature rises and you start
sweat.
As your sweat evaporates, your body is
cooled.
Humid and Hot Weather
In humid conditions, however, sweat does not
evaporate as easily, and thus your body is not
cooled effectively.
In the process, very little heat from your body is
released.
When your body temperature stays elevated or
continues to increase, hyperthermia may then
occur.
Hyperthermia is the increase in body temperature
which occurs when one is exposed to excessively
high temperature and humidity
The Symptoms of Hyperthermia
1. Heat cramps – these refer to muscle cramps
caused by extreme heat exposure and low water
consumption.
2. Heat exhaustion – This caused by excessive
heat exposure which is characterized by
paleness, sweaty skin, tiredness, nausea,
dizziness, muscle cramps, and sometimes
vomiting and fainting.
The body temperature can at times be
normal or slightly above normal.
The Symptoms of Hyperthermia
3. Heatstroke – This is caused by very high
body temperature and can lead to vomiting
and uncontrollable shaking.
It occurs because the body is overheating
and is not able to keep the temperature
down.
Heatstroke can lead to death and
necessitates urgent medical attention.
To Avoid Hyperthermia
[Link] slowly.
Your body adapts to physical activity in hot
weather once exposed to it. Start slowly and then
increase the duration and intensity incrementally.
2. Hydrate properly.
In hot weather conditions, your body will perspire
more than in normal conditions. Your body needs
to replace lost water, and that is why proper
hydration is important before, during, and after
your physical activity.
To Avoid Hyperthermia
3. Use appropriate clothing.
Wear clothing that lets air pass through to cool
your body. Wear light – colored clothing, too, as
light colors deflect the sun’s heat; conversely,
dark colors absorb heat.
There are also clothes made of technologically
advanced fibers that “cool” the body during
physical activity in hot weather conditions.
To Avoid Hyperthermia
[Link] periodically.
Exercise generates body heat; thus, you need proper
rest in cooler areas to help your body cool off for a
while.
5. Avoid exercising in extreme heat and humidity.
As the saying goes, “Prevention is better than cure.”
So, if you can avoid engaging in physical activities in hot
and humid conditions, then do so.
If necessary, postpone or cancel your activity if the
temperature is not suited for physical activity.
To Avoid Hyperthermia
6. If heat – related injury happens, do first aid and get
help.
Find a cool place and go there
immediately.
Then apply wet towels on your body and
drink lots of water.
Seek immediate medical help as well.
Extreme Cold Conditions
Just as high – temperature
conditions pose risks, low –
temperature conditions also
pose a set of health risks.
Result of Extreme Cold Conditions
[Link] – This condition is the rapid cooling of
the body wherein the temperature drops quickly.
Symptoms of hypothermia include shivering,
drowsiness, lack of coordination, slurred speech, and
possible loss of consciousness.
2. Frostbite – In this condition, part of the body
becomes frozen.
Gangrene then sets in as tissue is damaged by the
extreme cold.
A person suffering from frostbite usually feels no pain,
making the condition more dangerous.
Result of Extreme Cold Conditions
Frostbites is a serious medical condition that
necessitates immediate medical help.
In certain cases, the affected areas often have
to be amputated.
Symptoms of frostbites include discoloration
of skin to white or grayish yellow, pain that
will eventually subside, and eventual
numbness.
To Avoid Extreme Cold Conditions
1. Avoid excessively cold and windy weather.
If you can avoid performing physical activities in cold
conditions, then do so by all means.
2. Dress appropriately.
If you have no choice but engage in physical activity in
cold conditions, then wear several layers of lightweight
clothing.
3. Watch your time.
If possible, limit the time of your physical activity.
Shorten your routine or perform fewer sets or
repetitions so you will not be exposed to the cold for too
long.
To Avoid Extreme Cold Conditions
4. Stop if you feel anything out of the ordinary.
If you feel any of the symptoms
of hypothermia or frostbite, stop
whatever you are doing and go
to a warmer place to get some
rest.
Safe Participation in Outdoor Physical
Activities
1. Wear appropriate clothing for sun protection.
2. Use sunscreen.
[Link] and hydrate well.
[Link] not participate alone.
5. Check the weather forecast to prepare accordingly.
6. Know the environment well.
[Link] sure you know the skills necessary for the
required activity.
8. Use the correct equipment.
9. Take shelter whenever necessary.
Avoiding Common Injuries
To avoid injuries, you need prior knowledge
of what they are and the circumstances in
which they happen.
Sports – related injuries can be any damage
caused to a person participating in sports.
Some examples of sports – related injuries
are broken bones and pulled muscles.
Categories: Causes of Injuries
• Environmental / accidental injury
• Overuse injuries
Classification: Causes of Injuries
• Internally caused – inside the body
• Externally caused – outside the body
Categories: Causes of Injuries
• Environmental / accidental injury
• Overuse injuries
Classification: Causes of Injuries
• Internally caused – inside the body
• Externally caused – outside the body
• Categories: Internally Caused Injury
• Overuse injuries – injuries caused by intense training or
performing too much.
• Sudden injuries – are caused instantly by actions such as
overstretching or twisting or turning.
• They may be caused by tiredness or fatigue. Many of
these types of injuries happen quite late on in a game or
match.
Externally Caused Injuries
• These injuries are caused by factors outside an
individual’s control such as the equipment, playing
conditions or opponents.
• Impact injuries – are caused by impact from sudden
application of force from opponent, if any, or from an
occurrence such as getting hit by faulty equipment or
slipping on a slippery floor. Cuts, bruises, and fractures
are examples of impact injuries.
• Foul play injuries – are injuries caused by another
player. A broken nose suffered due to an intentional
elbow impact from an opponent is an example of a foul
play injury.
Externally Caused Injuries
• Accidents – are injuries caused by accidents. Falling off
your bike or getting out of balance while running are
examples of accidents.
• In some cases, the activity itself is dangerous, as in
mountain climbing, which means one is all the more
vulnerable to accidents.
• In such cases, one should be aware of the accompanying
risks of engaging in such danger – field activities.
• Equipment/Apparel – Sometimes, the equipment that one
uses in an activity or sport can also cause injuries.
• For instance, wearing tight – fitting shoes can cause
blisters.
Safety Etiquettes
• Being prepared is vital if one is to take part in any
physical activity.
• Unfortunately, many still fail at this aspect.
• In terms of preparation, it is important to consider the
following:
• 1. Training – It is advisable not to participate in any
activity if you have not undergone some form of training
that will prepare you for that activity.
• Each sport or physical activity has its own demands on a
person’s body.
• That is the reason why it is unwise to engage in any
activity without having done at least some basic training.
• 2. Warm – up – Doing warm – ups is an
indispensable part of preparation as it prepares
your body physically for the rigors of engaging in
an activity.
• 3. Physical State – You should remove jewelry and
other body accessories before engaging in any
physical activity.
• You might even have to make sure that your
fingernails are cut short in certain activities.
• You should also take time to make sure that you
are wearing the proper clothing or using the right
equipment.
Participation
• When you are already taking part or
participating in a particular sport or physical
activity, you need to be aware of the following:
• 1. Fair Play – The rules of any activity are vital,
and you should be aware of their role.
• You should always play fairly.
• Sticking to the rules ensures your safety and that
of your opponents.
Participation
• 2. Officials – Players have a
responsibility to make sure that they
respond positively to the officials in
charge, and also to respond positively
to any other instruction which others,
such as a teacher and coaches, might
give them, as these are additional
safeguards that will ensure everyone’s
safety.
Participation
• 3. Research – Before engaging in any type of
physical activity, it is important that you
research and assess yourself.
• Ask yourself the following questions:
• * Is my body ready for the equipment of this
sports?
• * Am I skilled enough to play this sport?
• * Does my personal fitness program prepare me
to engage in this kind of activity?
Safety in the Use of Sports Facilities and
Equipment
• Appropriate equipment is probably one of the
most important factors when it comes to injury
prevention as faulty equipment can be a major
cause of injuries.
• 1. Correctness – The right equipment must be
used at the right time, and it must be appropriate
for activity.
• Helmets are worn by cyclist, but it would be
inappropriate for a volleyball player to wear one
in a game.
• Equipment must also be worn correctly.
Safety in the Use of Sports Facilities and
Equipment
• 2. Condition – All equipment must be regularly
checked and kept in good condition.
• They should also be checked to make sure that
they will not injure other participants.
• For instance, items such as football boot studs
need to be checked to make sure that there are
no sharp edges which could injure an opponent.
Emergency Situations
• When you engage in physical activities,
there is always a risk of getting injured or
encountering emergency situations.
• As such, it is important that you know
what the school and community resources
are in case of injury or emergency, as well
as the things you must do and remember
in such instances.
School and Community Resources in Case of
Injury or Emergency
• School clinics
• Nearby hospitals
• Health care facilities
• Clinics
• Barangay centers
• Police headquarters/posts
• First – aid kits available in the venue
• Emergency response centers
• On – site emergency units
• THANKYOU
FOR
LISTENING!!!
