Exercising In The Heat

1. When is the most preferable time to workout outside in the summer?

After 7 a.m. or Before 6 p.m.

Before 7 a.m. or After 6 p.m.

Before 7 a.m. or Before 6 p.m.

Before 9 a.m. or Before 5. p.m.

Correct Answer: B. If possible, workout outside before 7 a.m. or after 6 p.m. in the summer months. This will add length to your day, and energy to your summer workout. Inevitably, heat and humidity will slow you down.

Explanation

Correct Answer: B. If possible, workout outside before 7 a.m. or after 6 p.m. in the summer months. This will add length to your day, and energy to your summer workout. Inevitably, heat and humidity will slow you down.

2. ___________ and ___________ are dangerous side effects of overdoing summer exercise, when the body can no longer sustain the pace, the heat, the humidity, or the loss of fluid.

Heat Exhaustion

Heat Stroke

Poor Circulation

Stress

Correct Answer: A & B. Heat exhaustion and heat stroke, dangerous side effects of overdoing summer exercise, come when the body can no longer sustain the pace, the heat, the humidity, or the loss of fluid.

Explanation

Correct Answer: A & B. Heat exhaustion and heat stroke, dangerous side effects of overdoing summer exercise, come when the body can no longer sustain the pace, the heat, the humidity, or the loss of fluid.

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3. What are signs of heat exhaustion? (Select all that apply)

Muscle cramps

Increase in body temperature.

General fatigue

Weakness

Dizziness

Correct Answer: All of the above. The core temperature begins to rise and you put your internal organs and central nervous system at risk. Signs of heat exhaustion include general fatigue, weakness, nausea, dizziness, muscle cramps, and an increase in body temperature. Temperatures above 104, an inability to sweat, acute respiratory distress, and loss of consciousness can be signs of heat stroke, which is much more severe and can lead to death.

Explanation

Correct Answer: All of the above. The core temperature begins to rise and you put your internal organs and central nervous system at risk. Signs of heat exhaustion include general fatigue, weakness, nausea, dizziness, muscle cramps, and an increase in body temperature. Temperatures above 104, an inability to sweat, acute respiratory distress, and loss of consciousness can be signs of heat stroke, which is much more severe and can lead to death.

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4. How many days does it take to adjust to temperature changes?

14 days

12 days

3 days

1 day

5 days

Correct Answer: A. Carla Branch, Personal trainer and marathoner, tells her clients it can take up to 14 days to adjust to temperature changes. When clients are preparing for an event that will take place in the heat of the day, Branch coaches them to be active in the heat ahead of time: "They have to try to get out in the middle of the day when it’s hot and exercise in order to acclimate to the conditions for the event.” But remember, if you are just doing routine exercise, it is better to exercise outside when it is cooler, such as the early morning or evening.

Explanation

Correct Answer: A. Carla Branch, Personal trainer and marathoner, tells her clients it can take up to 14 days to adjust to temperature changes. When clients are preparing for an event that will take place in the heat of the day, Branch coaches them to be active in the heat ahead of time: "They have to try to get out in the middle of the day when it’s hot and exercise in order to acclimate to the conditions for the event.” But remember, if you are just doing routine exercise, it is better to exercise outside when it is cooler, such as the early morning or evening.

5. What are four of the nine summer workout safe exercise tips?

Stay Hydrated

Slow Down

Acclimate Yourself

Consult Your Doctor or Pharmacist

Workout After 7am and Before 6pm

Correct Answer: A.- D. The nine summer workout safe exercise tips are stay hydrated, slow down, acclimate yourself, and consult your doctor or pharmacist (Many medications -- both prescription and over-the-counter -- can intensify the effects of heat-related illnesses. Decongestants, appetite suppressants, antihistamines, antihypertensives, and antidepressants can hasten dehydration and decrease the body’s ability to recognize danger. Even diuretics like caffeine and alcohol, when consumed before exercising in the heat, can accelerate the effects of dehydration.)

Explanation

Correct Answer: A.- D. The nine summer workout safe exercise tips are stay hydrated, slow down, acclimate yourself, and consult your doctor or pharmacist (Many medications -- both prescription and over-the-counter -- can intensify the effects of heat-related illnesses. Decongestants, appetite suppressants, antihistamines, antihypertensives, and antidepressants can hasten dehydration and decrease the body’s ability to recognize danger. Even diuretics like caffeine and alcohol, when consumed before exercising in the heat, can accelerate the effects of dehydration.)

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