This document discusses physical fitness components and proper hydration. It explains that physical fitness includes health-related components like cardiovascular endurance and skill-related components like agility. It emphasizes the importance of warming up before exercise to prepare the body and cooling down after to reduce muscle soreness. The document also stresses staying hydrated by drinking water regularly, especially during exercise, to avoid dehydration which can cause fatigue and cramps. Proper hydration is indicated by pale yellow urine.
13. Warm- up Why do we need to warm the body up first
before proceeding to more intense
activity/workout?
• To have proper intake of oxygen
• To prepare the body for more intense activity/warm- up
Aerobic exercises first before stretching.
Note!
14. Why do we need to
cool down?
Cool- down
• To reduce muscle soreness and stiffness
• To bring back the pulse rate/heart beat gradually to normal
Stretch more the
major muscles you
have used during your
the activity.
Note!
15. Drinking of
water
You can lose half liters per hour.
Dehydration
• The process of losing or removing water or
moisture. A condition caused by the excessive
loss of water from the body, which causes a rise
in blood sodium levels. Since dehydration is
most often caused by excessive sweating,
vomiting, or diarrhea, water loss is usually
accompanied by a deficiency of electrolytes.
• Fatigue is the first symptoms.
• Dehydrated person is prone to cramps, heat
stress and heat stroke.
16. Drinking of
water
Suggestions include:
- Avoid starting exercise dehydrated. Drink plenty of fluids for several hours
prior to exercise.
- If you are well hydrated you should be able to pass a good volume of clear
urine in the hour before exercise.
- Drink at least 500ml (2 cups) an hour before exercise.
- Drink at least 150ml every 15 minutes during exercise.
- During exercise take advantage of all breaks in play to drink up.
- After exercise drink liberally to ensure you are fully
re-hydrated.
- As suggested, drink AT LEAST 8-12 glasses of water a day. But it
should be 3 Liters a day to recover and to do things at your best.
17. Hydration
levels:
Dark yellow urine means you're dehydrated.
Colorless urine could mean that you're overhydrated.
Pale yellow urine means that you're optimally hydrated.
