PHYSICAL TRAINING INSTRUCTOR TRAINING COURSE, P9E1238

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Physical Training Instructor Course
EXERCISE IN EXTREME ENVIRONMENTS
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ENABLING OBJECTIVES

• Identify heat stress
• Identify cold stress
• Explain pollutions affect on you during exercise
• Explain high altitudes affect on you during
  exercise

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Major teaching points

• Heat stress
• Cold stress
• Air pollution
• Effects of high altitude

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HEAT STRESS
Physiological effects of heat lead to a.
Dehydration b. Heat Injury Physical principles
of heat a. Heat Acquisition (1)
Metabolism (acclimation)
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HEAT STRESS
b. Environmental Factors (1)
Temperature (2) Wind (3)
Humidity (4) Direct Sunlight
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HEAT STRESS

• Factors that hinder body
• cooling in heat
• a. Humid heat
• b. Skin disorders
• c. Clothing

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HEAT STRESS

• Sweat Glands
• 2-3 million
• Can produce up to 1-2 liters/hr

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HEAT STRESS

• Heat Acclimation
• a. Heat Acclimatization 1 to 3 weeks
• (1) 75 of acclimation occurs first week
• (2) sustained physical activity is difficult
• (3) onset of fatigue occurs with minimal
  exertion

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HEAT STRESS

• Acclimation involves two parts
• a. Cardiovascular adaptations that lead to a
  lower heart rate for a given workload.
• b. Sweating begins earlier with exertion

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PREVENTING HEAT INJURY

• All fitness professionals should recognize the
  following early signs of heat injury
• Confusion
• Changes in mood or behavior(aggressive behavior)
• Impaired ability to function in the environment

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Heat Injury Prevention

• Heat Injury Risk Factors
• Cardiovascular disease
• Obesity
• Fatigue, lack of sleep
• Dehydration
• Inappropriate clothing
• Previous heat injury

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Hydration

• Proper Hydration is Critical
• People working or exercising in heat never
  voluntarily drink as much water as they lose
• We replace only about 2/3 of net water loss
  through thirst
• Educate about water consumption
• Provide adequate drinking water
• Two quarts per hour, a good estimate

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HEAT STRESS

• Dehydration Symptoms
• - Headache (Universal symptom)
• - Performance Decrement
• - Nausea (too late)
• - Increased Core Temperature

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HEAT INJURY

• 1. Heat cramps
• a. Symptoms
• Severe muscle cramps
• Faintness, dizziness
• b. Treatment
• Stop exercising and move the individual to a
  cool environment.
• Lay the individual on his/her back.
• Fan the individual.
• Direct cold water or apply cold compress to
  the groin area and armpits.

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HEAT INJURY

• 2. Heat edema
• a. Symptoms
• Swelling in hands, etc.
• b. Treatment
• Stop exercising and move individual to a cool
  environment.
• Call EMS

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HEAT INJURY

• 3. Heat syncope
• a. Symptoms
• Fainting
• b. Treatment
• Lay individual on his/her back and treat for
  shock
• Make sure airway is open
• Call EMS

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HEAT INJURY

• 4. Heat Exhaustion
• a. Symptoms
• Profuse sweating
• Pale, clammy skin
• Dilated pupils
• Faintness, dizziness
• Unconsciousness
• b. Treatment
• Make sure the airway is open.
• Lay individual on his/her side to facilitate safe
  vomiting.
• Call EMS

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HEAT INJURY

• 5. Heat Stroke (Most Serious)
• Heat stroke can be fatal!
• "Classic" heat stroke
• "Exertional" heat stroke

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Classic Heat Stroke

• Elderly, chronically ill, and alcoholics
• a. Symptoms present for a few days
• headache, dizziness, faintness
• weakness, confusion
• sweating is usually absent

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Exertional Heat Stroke

• Usually young, healthy people who are not taking
  medication.
• a. Sweating usually is present, performing
  strenuous physical activity in a hot environment.
• b. Symptoms
• Flushed, hot, dry skin
• Constricted pupils
• Faintness, dizziness
• Unconsciousness (usually)

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Exertional Heat Stroke

• c. Treatment
• CALL EMS
• Reduce heat immediately by any means available.
• Move victim to cool place and remove as much
  clothing as possible.

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TEMPERATURE

• Wet-Bulb Globe Temperature (WBGT)
• a. Measures the combined effects of
• Temperature
• Humidity
• Wind
• Radiant Heat
• b. MOPP gear, body armor
• Adds 10 degrees to WBGT

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(WBGT) TEMPERATURE FLAGS

• Blue Flag
• 81.9 degrees or less
• No Restrictions
• Green Flag
• 82 - 84.9 degrees
• Be alert for possible increase in index

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(WBGT) TEMPERATURE FLAGS

• Yellow Flag
• 85 - 87.9 degrees
• Active training curtailed for all personnel
  acclimated for less than 4 weeks
• Red Flag
• 88 - 89.9 degrees
• Active training curtailed for all personnel
  acclimated for less than 12 weeks

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(WBGT) TEMPERATURE FLAGS

• Black Flag
• 90 degrees or Higher
• All personnel will suspend and refrain from all
  physical training and strenuous activity

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QUESTION

• What is the universal symptom of dehydration?
  

Headache
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COLD INJURY
Physical Principles of Cold Weather a.
Loss of heat to the environment. -
Radiation - Convection -
Conduction - Evaporation
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COLD STRESS
b. Environmental factors (natural or
man-made) - Temperature - Wind velocity -
Moisture c. Symptoms - Loss of
judgement and mental reasoning,




changes in personality, difficulty in performing




manual tasks, confusion, combativeness
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COLD STRESS

• 2. Types of cold Injury
• a. Non-freezing
• (1) Trench Foot
• (2) Hypothermia exhaustion hypothermia
• 
  immersion hypothermia

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COLD STRESS

• b. Freezing
• (1) Frostbite
• Extremities are at risk nose, ears,
  fingers, toes, penis, etc.
• Never warm tissue if the potential for
  re-freezing exists.

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COLD WEATHER ACCLIMATIZATION

• The body attempts to maintain a warm core
  temperature primarily by physiologic mechanisms
  and behavioral adaptations.
• Increased metabolic heat production
• Peripheral vasoconstriction
• Behavioral adaptations, dressing appropriately

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COLD INJURY PREVENTION
a. Eat frequently to maintain energy. b. Drink
plenty of water. c. Avoid tobacco. d. Avoid
alcohol
(1) Reduces self-protection (2) Reduces
shivering (3) Diuretic
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COLD INJURY PREVENTION

• e. Clothing
• (1) Clean and dry (avoid cotton)
• (2) Layered, loose, and light
• (3) Wear head protection
• (4) Avoid restriction of blood to extremities
• f. Points to remember
• (1) Body cant sense core temperature
• (2) Skin acclimates itself to the cold
• (3) Diuresis (cold and immersion)
• (4) Avoid alcohol

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QUESTION

• What are the four methods of heat loss to the
  environment?

Evaporation
Conduction
ENVIRONMENT
Convection
Radiation
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AIR POLLUTION
1. Problems with exercise in a polluted
environment - Respiratory ailments - Carbon
monoxide - Ozone and sulfur dioxide 2.
Prevention of pollution-related problems -
During periods of high air pollution , exercise




should be curtailed - Pay attention to
pollution reports in the news,



especially
if you have respiratory problems - Generally,
pollution is lowest in the early morning




hours before vehicles are on the road
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HIGH ALTITUDE
1. Several physiological changes occur at high
altitudes



(above 6500 feet). 2. Problems
experienced during exercising - Decreased
pressure of oxygen, resulting in reduced
concentration of oxygen in the blood - Air is
thinner, so you take in less oxygen with each
breath than you do at sea level - Tendency
to hyperventilate (breath rapidly), to
compensate This blows off more carbon
dioxide than normal, causing higher
alkalinity in body fluids due to the
reduced carbon dioxide in the blood
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HIGH ALTITUDE
- Since the air at high altitudes is cool
and dry, considerable moisture evaporates
from the respiratory passages.
Hyperventilation increases this effect
Dehydration can result
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HIGH ALTITUDE SICKNESS

• During the first few days, people often
  experience acute mountain sickness.
• Symptoms
• Loss of appetite, Sleeplessness, Headache,
  Dizziness, Nausea, Vomiting, and Generalized
  weakness.
• To relieve symptoms, drink lots of fluids and eat
  high- carbohydrate meals.
• Exercise should be done with less intensity or
  not at all.
• If symptoms do not abate within a few days, the
  afflicted person must return to a lower altitude.

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ACCLIMATIZATION TO HIGH ALTITUDE

• Occurs after several weeks or even months
• Your body re-establishes its acid-base balance.
• Produces more hemoglobin and more red blood cells
  to increase the bloods oxygen-carrying capacity.
• There is some evidence that acclimated
  individuals experience an increase in muscle
  capillaries and aerobic enzymes, which are
  essential to oxygen utilization.