1. WHAT ARE 2 DANGERS OF EXERCISING IN COLDWEATHER?

~Increased chance of becoming hypothermic (when body temperaturedrops below normal)

~Increased chance of getting frostbite (tissue damage occurs fromfreezing.

2. WHAT ARE SOME THINGS YOU CAN DO TO AVOIDEITHER OF THESE DANGERS?
~wear warm, loose-fitting clothing in layers
~pay attention to media weather forecasts
~protect your hands, feet, head, ears and so on from extreme cold.( body heat loss from the head alone is significant)
~drink plenty of fluids

3. HOW AND WHY SHOULD YO LAYER YOUR CLOTHINGFOR COLD WEATHER?
~wear light clothing in several layers rather than one heavy garment.
~the layer of clothing closest to the body should be absorbent(i.e. wool)
~wear a wind breaker to keep wind from cooling the body and allowthe release of body heat.
~cover hands, feet, nose and ears because they are most susceptibleto frostbite.
~wear mittens instead of gloves because they are warmer
~avoid getting your clothing wet.

4. WHAT ARE 2 POTENTIAL DANGERS OF EXERCISINGIN COLD WEATHER?
~Hypothermia and frostbite

5. WHY IS IT IMPORTANT TO LAYER YOUR CLOTHINGIN COLD WEATHER?
~So you can remove layers if you get too hot. You can plan thetypes of clothing for each layer so the inner layers will absorbsweat and the outer layers will block the wind and allow yourbody to breath.

6. WHAT ARE 3 POTENTIAL PROBLEMS THAT CAN OCCURWHEN EXERCISING IN HOT WEATHER?
~Heat cramps-muscle cramps especially in muscles most oftenused in exercise. Least severe.
~Heat exhaustion- muscle cramps, weakness, dizziness, headache,nausea, clammy skin, paleness. Moderate severity
~Heat stroke- Hot, flushed skin, dry skin (no sweating),dizziness, fast pulse, unconsciousness, high temperature. Extremelysevere.

7. WHAT ARE SOME THINGS YOU CAN DO TO AVOIDTHESE DANGERS?
~Limit or avoid exercise in hot or humid weather.
~Replace fluids regularly (before, during and after exercise)~Gradually expose yourself to exercise in hot and humid weather.
~Dress properly when exercising in heat and humidity
~Rest in the shade at regular intervals.
~If signs of heat stress occur, stop exercising immediately

8. WHAT SHOULD YOU DO IF OVERHEATING OCCURS?
~Get out of the heat and stop exercising
~Remove excess clothing
~Drink cool water
~Immerse your body in cool water
~Seek immediate medical help if symptoms of heat stroke are present
~Statically stretch cramped muscles

9. WHY IS IT IMPORTANT TO GRADUALLY EXPOSEYOURSELF TO EXERCISE IN HOT WEATHER?
~Because the body gets better at handling heat and humidity withrepeated exposure. Too much at once is especially dangerous.

10. WHAT OTHER ENVIRONMENTAL CONSIDERATIONSARE THERE WHEN PLANNING TO EXERCISE OUTDOORS?
~Air pollution because it can restrict your breathing passages
~High altitude because it can reduce your ability to exercise
~Loose animals because they can be dangerous
~Crime

11. WHAT ARE SOME THINGS YOU CAN DO TO COUNTERTHE POTENTIAL NEGATIVE EFFECTS THESE ENVIRONMENTAL CONSIDERATIONSYOU HAVE ON YOUR OUTDOOR EXERCISE PROGRAM?
~ Air pollution:
-Find indoor exercise options if you cannot avoid exercisingnear traffic or on high pollution days.
-Avoid high traffic areas
-Be aware of reports of high pollution levels
~High altitude
-Gradually increase the amount of exercise you do in highaltitudes
-Drink plenty of fluids
~Loose animals
-Walk slowly away-never run
~Crime
-exercise in well lighted areas with friends
-Avoid high -crime neighborhoods
-Let someone know your exercise route and when you expect to return