Welcome to the Art Worx Personal Fitness Training Saftey Guidelines Page

Let Art Worx help you scuplt your body into a WORK OF ART

J Lucky 7 Home Page | Art Worx Personal Fitness Training Home Page | DJ Lucky Home Page

Art Worx Personal Fitness Training Safety Guidelines

This is a sample page of the Art Worx Personal Fitness Training " Safety Guidelines ", when you become a Art Worx Client these Safety Guidelines are included in your Art Worx Fitness Training Booklet.

This page is list the most common safety guidelines for clients who are just beginning an exercise regiment or for the the professional athlete. Following these guidelines can help to prevent injuries, give suggestions about handling emergencies, and can give suggestions for exercising properly.

General safety guidelines for exercise training

1. Get a Medical Exam clearing the exerciser for exercise

2. The older, heavier and more out of shape an individual is, the slower and less intense the exercise program should be. Begin slowly, don't overdo it. Plan to get in shape over months, not days

3. Wear good quality, soft and supporting shoes and comfortable, nonrestrictive clothing. Don't wear jewelry while exercising

4. Avoid eating 2 to 3 hours prior to engaging in vigorous exercise, don't chew gum during exercise

5. Minimize exercise if individual is sick, light exercise if you have a cold helps some but hurts others-use discretion. No exercising if you have a fever.

6. Always warm up before exercising

7. Always cool down after exercising

8. Drink water regularly-especially when sweating

9. You've overdone it if 10 t0 15 minutes after stopping exercise you are still out of breath, two hours after the exercise session you feel unusually fatigued, the next morning you feel physically fatigued and sore and / or your resting heart rate has increased by 10% or more

10. Exercise is good medicine, but you have to find the correct dose for your individual needs

Specific Safety Guidelines

Knee Safety

1. Do not exceed the "Knee-Toe Line". Draw an imaginary vertical line form the toes perpendicular to the floor. While exercising the knees must not exceed this line. Don't place blocks under the heels

2. Do not exceed the "Knee-Hip Line". Draw an imaginary horizontal line through the knees parallel to the floor. The hips must not go below that line

3. Do not "lock" the knees during exercise. This places too much stress on the ligaments

4. Do not "bounce" at the bottom of an exercise. This "cheat technique" designed to use the stretch reflex can damage a joint by overstretching the ligaments

5. Do not twist the tibia (shin bone) in relation to the femur (thigh bone). Keep the knees and the toes going in the same direction during exercise to prevent this "twist"

6. Do not make hard contact with the knee to the ground

7. Do not place stress on the patella (kneecap). Avoid leg curls where the exerciser keeps the pad on the knees

8. Do not pull against the knee-tibia line. Don't run with ankle weights or do exercises like hanging upside down using an antigravity machine 

Back Safety

1. Keep the head neutral. Don't look up or down, this keeps the cervical vertebrae in proper alignment

2. Shoulders back. This helps maintain proper alignment of all vertebrae

3. Keep the back straight. During any upright exercise maintain a straight back

4. Keep the back " flat ". During the bench press exercise for example keep your back flat while lying down on the bench

5. Bend your knees. While exercising, straight leg activity causes damage to the lumbar vertebrae

Cardiovascular Safety Guidelines

Signs and symptoms of Cardiopulmonary difficulty during exercise

1. Onset of pain or tightness in chest, shoulders, or surrounding areas

2. Dizziness, light-headedness, confusion, nausea, fainting

3. Failure of heart rate to increase with increase in exercise intensity

4. Noticeable change in heart rhythm-abnormal activity (fluttering)

5. Physical or verbal evidence of severe fatigue

6. Profuse sweating (diaphoresis)

7. Disorientation

8. Significant drop in systolic pressure or failure of systolic pressure to increase with increase in exercise intensity

9. Excessive rise in blood pressure

These signs and symptoms indicate cardiopulmonary difficulty, but may not necessarily be suggestive of Cardiopulmonary disease. Always check with your physician.

Major symptoms or signs suggestive of Cardiopulmonary disease

1. Pain in the chest or surrounding areas
2. Shortness of breath with or without mild exertion
3. Dizziness or fainting
4. Difficulty breathing when standing or sudden breathing problems during the night
5. Ankle swelling (edema)
6. Rapid throbbing or fluttering of the heart
7. Severe pain in leg while walking (leg cramping)
8. Known heart murmur
9. Unusual fatigue or shortness of breath with usual activities

When to call the EMS ( Emergency Medical System ) Personnel

If the exerciser...

1. is unconscious or moves in and out of consciousness

2. has difficulty breathing

3. reports any chest pain or pressure

4. has any pain or pressure in the abdomen that does not go away

5. is vomiting blood

6. is " passing " blood

7. has a seizure

8. has a severe headache

9. has slurred speech

10. has injuries to the head, neck, or back

11. has possible broken bones

12. can not be moved easily

This is a sample page of the Art Worx Personal Fitness Training " Safety Guidelines ", when you become a Art Worx Client these Safety Guidelines are included in your Art Worx Fitness Training Booklet.

If you have any questions or comments feel free to e-mail me by clicking the image below:

J Lucky 7 Home Page | Art Worx Personal Fitness Training Home Page | DJ Lucky Home Page

The Webmaster for Art Worx is Jeffrey L Haggans.
Copyright © 1997 [Artistik Designz]. All rights reserved.
Revised: September 16, 2008.