During moderate to vigorous physical activity (MVPA), the primary conditions to be aware of are dehydration, overexertion, and temperature-related illnesses like hypothermia and hyperthermia. To prevent these, you should stay well-hydrated, avoid pushing your body too hard, wear appropriate clothing for the environment, perform proper warm-ups and cool-downs, and stop exercising if you feel unwell. Common Conditions During MVPA
Dehydration:
This is the excessive loss of body water, often through sweat, which can lead to feeling thirsty and other negative health effects. Overexertion:
This occurs when you push your body beyond its limits, potentially leading to detrimental effects and injuries. Hypothermia:
This is a condition where the body loses too much heat, typically in cold environments. Hyperthermia:
This is the opposite of hypothermia, where the body overheats, especially in hot and humid conditions.
Safety Protocols to Prevent These Conditions
- Hydrate: Drink fluids before, during, and after exercise to prevent dehydration.
- Pace Yourself: Gradually increase your exercise intensity and avoid overtraining.
- Dress Appropriately: Wear clothing suitable for the weather to protect against temperature extremes.
- Warm-Up and Cool-Down: Prepare your body with light movements and stretching before activity and then reduce intensity gradually afterward.
- Listen to Your Body: Pay attention to how you feel and stop exercising if you experience discomfort or symptoms of heat illness.
- Rest: Give your body adequate rest and recovery time.
- Use Protective Gear: Wear appropriate protective gear, like helmets or pads, to prevent injuries.
Dehydration occurs when you use or lose more fluid than you take in, and your body doesn't have enough water and other fluids to carry out its normal functions. If you don't replace lost fluids, you will get dehydrated. -mayo clinic
Dehydration can affect anybody, but it is particularly deadly for small children and the elderly.
Severe diarrhea and vomiting are the leading causes of dehydration among young children. Older persons naturally have less water in their systems, and they may have diseases or take medications that enhance their risk of dehydration.
This means that even small ailments, including infections of the lungs or bladder, can cause dehydration in older persons.
Dehydration can occur at any age if you do not drink enough water during hot weather, particularly if you exercise vigorously.
You may usually reverse mild to moderate dehydration by drinking extra fluids, but severe dehydration need rapid medical attention.
Symptoms
Thirst is not usually an accurate early indicator of the body's need for water. Many people, particularly older adults, do not experience thirst until they are already dehydrated. That's why it's critical to drink more water during hot weather or when you're sick.
Dehydration signs and symptoms may vary with age.
Infant or young child
- Dry mouth and tongue
- No tears when crying
- No wet diapers for three hours
- Sunken eyes, cheeks
- Sunken soft spot on top of skull
- Listlessness or irritability
Adult
- Extreme thirst
- Less frequent urination
- Dark-colored urine
- Fatigue
- Dizziness
- Confusion
When to see a doctor
Call your family doctor if you or a loved one:
- Has had diarrhea for 24 hours or more
- Is irritable or disoriented and much sleepier or less active than usual
- Can't keep down fluids
- Has bloody or black stool
Causes
Sometimes dehydration happens for simple reasons: you don't drink enough because you're sick or busy, or you don't have access to safe drinking water while traveling, trekking, or camping.
Other causes of dehydration are:
Diarrhea and vomiting.
Fever.
Excessive perspiration.
Prevention
To avoid dehydration, drink plenty of fluids and eat water-rich foods like fruits and vegetables. Most healthy persons can get by on a daily basis by following their thirst.
People may need to drink extra fluids if they have conditions like:
- Vomiting or diarrhea. If your child is vomiting or has diarrhea, start giving extra water or an oral rehydration solution at the first signs of illness. Don't wait until dehydration occurs.
- Strenuous exercise. In general, it's best to start hydrating the day before strenuous exercise. Producing lots of clear, dilute urine is a good indication that you're well-hydrated. During the activity, replenish fluids at regular intervals and continue drinking water or other fluids after you're finished.
- Hot or cold weather. You need to drink additional water in hot or humid weather to help lower your body temperature and to replace what you lose through sweating. You may also need extra water in cold weather to combat moisture loss from dry air, particularly at higher altitudes
- Illness. Older adults most commonly become dehydrated during minor illnesses — such as influenza, bronchitis or bladder infections. Make sure to drink extra fluids when you're not feeling well.
https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086
Overexertion
When you push yourself too hard, it’s known as overexertion. This involves physical or mental effort that’s beyond your current abilities.
the use of too much mental or physical effort:
After two heart attacks and a bypass operation, he's trying to avoid overexertion. The panic attack was brought on by her over-exertions during the show.
Fewer examples. Leg cramps can be caused by cold or by overexertion.
Signs of Overexertion
- Feel dizzy.
- Feel sore.
- Feel too hot.
- Get too sweaty.
- Have a high pulse rate.
- Have abdominal pain.
- Experience fluttering heart.
- Have chest pain.
Examples of activities that can cause physical overexertion include:
Overuse injuries due to repetitive movements, such as typing on a keyboard, using tools, playing musical instruments, knitting or sewing, training for sports, or working on an assembly line.
What to do when you overexert yourself?
The best way to treat overtraining syndrome is to rest and give your body time to recover. How long you'll need to stop competing or training depends on how severe your symptoms are. Your provider will suggest a period of rest that matches how much OTS is affecting your body and performance.
What exactly constitutes overexertion?
Overexertion is when you push yourself too hard. This requires physical or mental effort that exceeds your existing abilities.
Overexertion is determined by numerous factors, including your:
age
Medical history
Environment or workplace
Specific activity or task.
Because of these characteristics, various persons will experience overexertion at different times. We each have our own physical and mental limitations.
Overexertion can be harmful. It can cause serious injuries, such as:
strains
sprains
fractures
It may also hinder your ability to continue performing an activity in the future.
What causes overexertion?
Typically, overexertion is associated with certain activities or movements. Let us take a deeper look at some of the most common causes of overexertion.
Repetitive movements.
Overexertion can result from continually moving a joint or muscle for an extended amount of time. Repetitive movements can strain your body and cause pain or discomfort.
Repetitive movements are frequently linked to tasks like:
Using a Computer Mouse
Typing or writing?
Working on an Assembly Line
kick, hit, or throw a ball.
Training for Sports
play musical instruments.
Sewing or knitting?
Improper techniques
Overexertion can result from performing an activity or task improperly. This can put stress on your muscles, bones, joints, and connective tissues, resulting in overexertion injuries.
Examples of improper technique include:
- lifting items incorrectly
- sitting with poor posture
- standing in awkward positions
- using the wrong form during exercise
- not wearing knee pads while kneeling
- using the wrong gear or equipment (like chairs without back support)
Sudden body movements
A sudden, forceful movement can also cause overexertion. This is more likely to happen if your technique is incorrect.
Abrupt movements that can lead to overexertion injuries include:
- twisting
- bending
- pushing
- pulling
- throwing
- reaching
Prolonged activity
If you continuously do an activity without regular breaks, you’ll eventually become fatigued. The excess physical effort can be hard on your body.
Prolonged activity might be related to:
- overtraining for a sport or physical fitness
- doing an activity or exercise too many days in a row or without sufficient breaks
Extreme temperatures
When it’s very hot or cold, your body needs to work extra hard to maintain its normal temperature. As a result, you may need to push yourself harder to do basic activities, resulting in overexertion.
Overexertion due to extreme temperatures is often associated with activities like outdoor manual labor and exercising outdoors.
If you’ve overexerted yourself, you may have the following signs and symptoms:
Pain
Pain is a common sign that you’re overexerting yourself. You may have pain that feels sharp or achy. It may also be more of a burning, tingling, throbbing, or pinching sensation.
If you have pain, stop the activity immediately. Rest and take a break. If the pain continues or get worse, talk with your doctor.
Overuse injury
An overuse injury, or a repetitive strain injury, typically develops slowly over time. Some examples of common overuse injuries include:
Common symptoms of overuse injuries include:
- pain
- tingling
- numbness
- stiffness
- weakness in the affected area
It’s possible that you may only feel these symptoms when you’re doing a specific activity.
You’ll typically need to connect with a doctor, so they can help you treat this type of injury. Treatment for a repetitive strain injuries often involves:
- RICE treatment, which stands for rest, ice, compression, elevation
Fatigue
Signs of physical fatigue can include:
- “heavy” limbs, even when doing low intensity activities
- persistent soreness
- poor physical performance
- slow recovery after training
Increased injuries or sickness
Overexertion makes it difficult for your body to heal after strenuous activities. Likewise, it can impair your immune system, making you more prone to sickness.
There are ways to avoid physical overexertion while working or doing physical activities.
Follow these tips to prevent physical burnout and injuries:
- Stretch and warm up your muscles before doing an activity.
- Take breaks every 30 minutes, especially if you usually stay in the same position for many hours.
- Do exercises, like wrist exercises, to keep your joints healthy.
- Learn the proper technique and form for the task or exercise you’re doing. Ask for help if you don’t know what the correct form is.
- Lift heavy objects with your legs, not your back. Bend your knees before lifting any heavy items, and keep the items tucked close to your body.
- Avoid overexercising and switch up your routine.
- Try to include at least 1 day of rest per week in your fitness routine.
- Don’t try to do too much too soon with physical activity. Slowly increase your activity duration, intensity, and frequency.
- Rest after repetitive or strenuous activities.
- Try lightening your load.
- Take a break.
- Exercise.
- Try relaxation techniques.
- Prioritize your sleep.
- Keep a gratitude journal.
- Look into medical treatment.
https://www.healthline.com/health/overexertion
What is hyperthermia?
Hyperthermia is a medical term that refers to body temperature. This typically indicates that your temperature is higher than 98.6 degrees Fahrenheit (37 degrees Celsius). Some people's baseline temperatures are somewhat higher or lower than that. Hyperthermia occurs when your temperature rises above your normal range.
What are the four types of heat illness?
The four main types of heat illness, in order from mildest to most severe, include:
- Heat rash. This is a group of tiny, itchy bumps on your skin that develop when sweat gets trapped beneath your skin. Usually, you can manage heat rash at home by keeping your skin cool and dry and using anti-itch creams.
- Heat cramps (also called exercise-associated muscle cramps). These are muscle cramps in your legs, arms, belly or elsewhere. They typically occur when you’re exerting yourself in the heat and sweating a lot. Heat cramps are a mild form of heat-related illness, and you’ll usually have a normal or slightly elevated body temperature. But these cramps are a warning that more severe illness could occur if you don’t take steps to cool down.
- Heat exhaustion. This is a moderate form of heat illness that can quickly turn into heat stroke without treatment. It happens when you lose too much water and/or salt, typically when exerting yourself in the heat. Your internal body temperature is elevated but below 104 degrees F (40 degrees C). Symptoms include dizziness, nausea, vomiting and headache.
- Heat stroke. This is a life-threatening heat illness. It’s when your internal body temperature gets very high. You have symptoms of heat exhaustion plus signs of brain dysfunction (encephalopathy), like confusion, behavior changes and slurred speech. Heat stroke can occur from doing physical activity in the heat (exertional heat stroke) or simply from being in a hot environment for too long.
pictures from: https://my.clevelandclinic.org/health/diseases/22111-hyperthermia
What are the risk factors?
You may be more susceptible to heat-related sickness if you:
1. Exercise in the heat—and the longer the workout, the higher the danger.
2. Work in a hot setting that needs intense physical exertion (whether indoors or outdoors). Examples include farming, construction, firefighting, and military service.
3. Are dehydrated.
Treatment
How can I prevent hyperthermia?
You can lower the risk of your body overheating by:
- Wearing loose-fitting, breathable clothing in the heat.
- Staying hydrated at all times — whether you’re active or not.
- Keeping your home at a cool, comfortable temperature with fans and/or air conditioning.
- Finding places to go during hot weather (like malls or community centers) if your home is too hot.
- Limiting or avoiding physical activity in hot conditions. If you can’t avoid it, take frequent breaks in the shade or a cool, indoor location.
- Taking a cool shower after time in the heat.
https://my.clevelandclinic.org/health/diseases/22111-hyperthermia
Hypothermia
a condition in which the core body temperature falls below 95 degrees Fahrenheit (35 degrees Celsius). It's a medical emergency. Hypothermia (hi-poe-THUR-me-uh) occurs when the body loses more heat than it can create, resulting in a dangerously low body temperature. The normal body temperature is approximately 98.6 degrees Fahrenheit (37 degrees Celsius).
When the body's temperature drops, the heart, neurological system, and other organs struggle to function normally. If left untreated, hypothermia can cause the heart and breathing systems to fail, ultimately leading to death.
Common causes of hypothermia
include exposure to cold weather or immersion in cold waters. Hypothermia treatment consists of strategies for restoring the body's temperature to normal.
Symptoms of hypothermia include:
- Shivering.
- Slurred speech or mumbling.
- Slow, shallow breathing.
- Weak pulse.
- Clumsiness or lack of coordination.
- Drowsiness or very low energy.
- Confusion or memory loss.
- Loss of consciousness.
- In infants, bright red, cold skin.
Causes
Hypothermia occurs when the body loses heat faster than it produces it. The most common causes of hypothermia are exposure to cold-weather conditions or cold water. But prolonged exposure to any environment colder than the body can lead to hypothermia if a person isn't dressed properly or can't control the conditions.
Specific conditions leading to hypothermia include:
- Wearing clothes that aren't warm enough for weather conditions.
- Staying out in the cold too long.
- Being unable to get out of wet clothes or move to a warm, dry location.
- Falling into the water, such as in a boating accident.
- Living in a house that's too cold, either from poor heating or too much air conditioning.
Complications
People who develop hypothermia because of exposure to cold weather or cold water are also vulnerable to other cold-related injuries, including:
- Frostbite, which is when skin and underlying tissues become frozen.
- Gangrene, which is when body tissue decays and dies because blood flow is blocked.
Prevention
Stay warm in cold weather
To stay warm in cold weather, remember the acronym COLD — cover, overexertion, layers, dry:
- Cover. Wear a hat or other protective covering to prevent body heat from escaping from your head, face and neck. Cover your hands with mittens instead of gloves.
- Overexertion. Avoid activities that cause a lot of sweat. The combination of wet clothing and cold weather can cause the body to lose heat more quickly.
- Layers. Wear loosefitting, layered, lightweight clothing. Outer clothing made of tightly woven, water-repellent material is best for wind protection. Wool, silk or polypropylene inner layers hold body heat better than cotton does.
- Dry. Stay as dry as possible. Get out of wet clothing as soon as possible. Be especially careful to keep your hands and feet dry, as it's easy for snow to get into mittens and boots.
Risk factors
Risk factors for hypothermia include:
- Exhaustion.
- Older age.
- Very young age.
- Mental conditions.
Alcohol and drug use.
- Certain medical conditions.
- Medicines.
https://www.mayoclinic.org/diseases-conditions/hypothermia/symptoms-causes/syc-20352682
Identifies
school and community resources in case of an injury and emergency PEH11FH-11i-j-11
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a. Meaning
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