IES MEDITERRNEO Dep.

Educacin Fsica

UD. CF y Salud

BASIC HYGIENE AND HEALTH RULES

All physical activity should be prepared, performed and culminated taking into account a set of rules and considerations that allow us to enjoy this activity and avoid any physical problems, accidents or injuries. To prevent and avoid these negative consequences we must do BEFORE, DURING AND AFTER activities as follow: BEFORE : Do not exercise after a major food intake. wait two to three hours. Check the space, track, field, etc. where we will perform the activity. Make sure it is appropriate and safe, with no ditches, curbs, columns, stones, glass, holes, or any object or faulty equipment that could cause an accident. Do not exercise if you are injured, convalescent, or ill. Use appropriate EQUIPMENT for the activity. In this section we can highlight the following points: o Use suitable footwear, properly fastened, in good condition and appropriate for the activity we want to perform. o Use warm clothing in cold weather or light clothing if it is hot. o Remove any attachment kit (buckles, buttons, watches, necklaces, bracelets, ornaments, etc.) that may cause injuries or accidents. o Never use plastic or raincoats to increase sweating. This can dangerously increase body temperature and can cause serious consequences for the person who wears it. o Use the recommended protection for each sport: helmets, goggles, gloves, shoes, etc. o Provide the necessary clothing and cleaning supplies to use it once we have finished the activity. Possess the knowledge of the technical execution of the activity that we will carry out. Always warm-up before you start. Do not start activity if the weather situation is too extreme.

IES MEDITERRNEO Dep. Educacin Fsica

UD. CF y Salud

DURING: o Strict compliance with the rules or standards governing the activity should be applied at all times. o Stop the activity if an injury occurs or we're exhausted. You have to learn to stop in time. o Drink water properly. Being hydrated is very important for supplying the water the body looses through sweat. o Do not take risks or have excessive confidence in one's ability or the items we use. AFTER:

At the end, specially if the activity has been intense, perform soothing or relaxing exercises. PERSONAL HYGIENE: o Thorough washing of the body using soap. o If we take a shower in locker rooms, use rubber shoes in the shower and for walking through the locker room. o Do not share towels. There is a risk of transmission of fungal infection. o Conduct a thorough drying of the whole body, especially the skin folds. o Put on clean clothes. All hygienic measures would be useless if after the shower we put any item we have used previously. Finally note that although the tobacco and alcohol use are always harmful, but if consumed shortly after completing a physical activity, their effects are even more harmful because our body is still in recovery phase. Always avoid these drugs, specially after performing any physical activity.