chap 4

1. Preparing for
Exercise
SPS451/FSR UiTM
YM Raja Mohammed Firhad B. Raja Azidin
Faculty of Sport Science & Recreation
MARA University of Technology (MALAYSIA)

2. •Before
•During
•After
Safety Effectiveness
Preparing for Exercise

3. Establish Medical
Readiness
• Physical Activity Readiness Questionnaire
(PAR-Q) – refer copy
• ACSM Risk Classification Categories

4. Proper Attire
• Specific
• Comfortable, not too tight or too loose
• Cloth - porous to allow sweat evaporation
• Women – exercise bra; Men – athletic
supporter
• Absorbent socks – fits properly. Too short
– ingrown toe nails, loose - blister

5. Purposes of Pre-participation
Health Screen.
• Identification & exclusion of individuals with
medical contradictions
• Identification of individuals at increased risk for
disease because of age, symptoms and/or risk
factors
• Identification of persons with clinically significant
disease
• Identifications of individuals with other special
need

6. Facts to Consider During Exercise
• Warm up
– Prepare heart muscle & circulatory system
• Decrease irregular heart beat
• Minimize premature lactic acid build up
– Stretch the skeletal muscle
• Before – cold& stiff
• After – elastic and extensible

7. Facts to Consider During Exercise
• Cool down
– More important
– Help relieve spasm in fatigue muscle
– More effective for lengthening the muscle
– Increase venous blood (deoxygenated) return

8. Reasons For Stopping Exercise
 SBP> 250, DBP> 120
 SBP doesn’t rise
 Severe dyspnea
(difficulty in
breathing )
 Leg cramps / fatigue
 Lightheadedness
 Confusion
 Cyanosis
 ECG irregularities
 Request to stop
 Equipment fails
 When environment /
situation becomes
hazardous

9. Exercise in Adverse
Environment Conditions
• Heat
– During prolonged exercise, illness or extreme
conditions of heat, body deviate outside the normal
range of 36.1 to 37.8OC (97-100OF)
– Evaporation: Primary avenue for heat dissipation
during exercise (80% during exercise, 20% at rest)
– Max sweat rates – 1to 2 liters/hr
– Dehydration can occur
– Rate of sweat decreases
– Heat related problem (Hyperthermia)

10. Exercise in Adverse
Environment Conditions
• Heat
– Limit or avoid exercise in hot/humid environment
• Safe 32.20C
– Replace fluid regularly
• Before & during exercise
– Exercise am or evening
– Proper attire
– Rest in the shade at regular interval

11. Exercise in Adverse
Environment Conditions
• Cold
– Avoid hypothermia
– Wear light clothing in several layers rather
than one heavy garment
– Try to keep from getting wet