Preparing for exercise requires establishing medical readiness through health screening, wearing proper attire, and considering important safety factors before, during, and after exercise. It is important to warm up before and cool down after exercise to prepare muscles and the cardiovascular system. Exercise should be stopped if certain health risks emerge. Environmental conditions like heat and cold can also impact safety, so precautions like staying hydrated in heat and layering clothing in cold are recommended.

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