CPR/First Aid. What is CPR?

Transcription

1 CPR/First Aid What is CPR? The origin of Cardiopulmonary Resuscitation (CPR) can be traced back to 1740 and the Paris Academy of Sciences which used it to aid drowning victims. In 1903, the first successful use of chest compressions was performed by Dr. George Crile. The methods used have evolved over the years into what you see today. This emergency procedure is used to circulate blood/oxygen throughout a person s body while trying to preserve brain function. CPR Steps Adult 1. Check for scene safety 2. Tap/Shout for responsiveness: breathing (for 5-10 sec), visible limb deformities, bleeding 3. If available send a bystander to call 911, get the first aid kit, and AED machine 4. Begin chest compressions/rescue breaths (30 compressions/2 breaths/30 compressions.) **approximately 100 compressions per minute, at a depth of 2 inches per compression** 5. Use AED if available a. Turn on AED and follow prompts b. Place pads on the victim (follow the pictures on each pad) c. Plug in the lead from the pads to the AED machine; ensure that no one is making contact with the victim during analysis d. Follow further instructions provided by the analysis of the AED machine e. Shock if advised; ensure that no one is making contact with the victim during shocking 6. Continue CPR/AED use as needed until medical help arrives Child: age 1-8: Similar to an adult with the following differences 1. 5 cycles of compressions/breaths (will take approximately 2 minutes) 2. Use 1 hand for compressions 3. Breathe more gently 4. After 5 cycles use an AED if available, also use pediatric pads if available Continue CPR/AED use as needed until medical help arrives Infant: under 1 year 1. Stroke the infant to check for responsiveness; DO NOT shake the infant 2. If alone, perform 5 cycles of CPR prior to calling Place two fingers just below the middle of the nipple line, gently compress (about 1.5 ) 4. Check for breathing for no more than 10 seconds 5. To give rescue breaths, cover the infant s mouth and nose with your mouth and give 2 puffs of air 6. Continue CPR as needed until medical help arrives

2 What is First Aid? The origins of first aid can be traced back to the Pilgrims and Knights in the 11 th Century to treat battlefield injuries. In 1863 an organization now known as the Red Cross was formed in Geneva and techniques/procedures have been perfected by them throughout the wars. The teaching of first aid skills to civilians came about in First aid is defined as the initial care for an illness or injury. First Aid Goals 1. To preserve life 2. To prevent further harm 3. To promote recovery Basics First Aid Kit Items: 1. Tweezers 2. Hydrocortisone cream 3. Pain relievers (Motrin/Tylenol) 4. Allergy medicine (Benadryl) 5. Hand sanitizer 6. Gloves 7. Gauze 8. Tape 9. Band-Aids 10. Wipes/Solution for cleaning wounds 11. Antibiotic cream 12. Roller Gauze 13. Triangle bandage Things to Remember 1. Always wear gloves/barriers when providing first aid care 2. Introduce yourself to a conscious victim, tell them you are trained in first aid, and ask if they want you to help. If the victim is unconscious assume they want the help (implied consent) 3. Send for advanced medical care for serious injuries 4. When trying to stop bleeding, DO NOT remove saturated gauze, add more gauze on top of the existing pieces 5. If you need to use a tourniquet on a victim, remember to write the time that you applied it somewhere on them (the forehead is always a good place if no other place is available) 6. Splints should be placed to immobilize the injured area and tied above and below it

3 FITNESS WEIGHT TRAINING- is the use of progressive resistance exercises to improve performance in a sport or activity. Weight lifting is a sport that can be recreational or competitive for both men and women. PRINCIPLES F.I.T.T: Frequency: How often you exercise (ex. 3 times per week) Intensity: How hard you exercise (ex. 5% incline on a treadmill or amount of weight used) Time: How long you exercise (ex. 30 minutes) Type: What specific exercise you are completing (ex. Bench press) RATE OF PERCEIVED EXERTION (RPE): A 1-10 Scale used to show how hard one feels that they worked out during a session OVERLOAD: as a muscle increases in size and strength the load against which the muscle works must get progressively greater. ADAPTATION: the body will respond to and adapt to the kind and amount of physical demand put on it. SPECIFICITY: the effects of exercise are specific to the type of activity engaged in. Weight lifting will do little for the cardiovascular system; while aerobic activity will do little for strength. TERMS REPETITION: the number of times the resistance is moved through the whole range of motion. TRAINING LOAD: the amount of weight being used for a specific exercise. CIRCUIT: a series of exercises done in succession for a specific training purpose. Circuit training is often timed when done. RANGE OF MOTION: when a joint of the body moves from full flexion to full extension. REPETITION MAXIMUM: the maximum amount of weight that can be lifted for a certain amount of repetitions. Most programs use a percentage of this weight as the training weight.

4 FOUR PHYSICAL QUALITIES DEVELOPED BY WEIGHT TRAINING MUSCULAR STRENGTH: the ability to exert force, usually done with heavy weight and low reps. POWER: the rate at which force is produced. This is usually done with a combination of fast and heavy repetitions. MUSCULAR ENDURANCE: the ability to perform a movement many times without undue fatigue. Low weight/high repetitions. FLEXIBILITY: is the ability to move a joint, or a series of joints, through a full range of motion. This is or should be carried out with all weight lifting/fitness exercises. AEROBIC VS. ANAEROBIC AEROBIC: These are activities which require a constant supply of oxygen, and focus on the cardiovascular/respiratory systems. Ex. Walking, running, stretching. ANAEROBIC: These are activities that require so much oxygen that they cannot be carried on for a long period of time. Ex. Heavy weight training and sprinting. CARDIOVASCULAR ENDURANCE: The ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen to the cells, meeting the demands of prolonged physical activity. As people breathe, oxygen is taken into the lungs and absorbed into the bloodstream. The oxygen is then delivered to the body s cells. A person with good cardiovascular endurance will not tire as easily as a person with poor cardiovascular endurance. BENEFITS OF CARDIOVASCULAR ENDURANCE TRAINING 1. Increase in the oxygen carrying capacity of the blood. 2. Higher MAX VO2 - Max VO2 = maximum amount of oxygen that can be used in 1 minute during exhaustive workouts/exercises. 3. A decrease in resting heart rate and an increase in cardiac muscle strength 4. A lower heart rate at given workloads. 5. An increase in the number and size of the mitochondria (energy producing organelles within cells). 6. An increase in the number of functional capillaries. 7. A decrease in recovery time. 8. A decrease in blood pressure. FREQUENCY OF EXERCISE: 3 to 5 training sessions per week at minutes. DURATION OF EXERCISE: 80% Training Intensity -20 minutes 60% Training Intensity-30 minutes

5 Remember that more intense workouts should be short, while less intense workouts should be long. The frequency and duration rules need to be followed to produce improvements in max VO2. DETERMINING INTENSITY OF EXERCISE Max Heart Rate (Max HR) = 220-AGE Resting Heart Rate (RHR) = Pulse in 15 seconds x 4 while at rest Target Heart Rate Zone (THRZ) = Training Intensity (TI) at 60% and 80% Max HR x.60 + RHR = 60% TI Max HR x.80 + RHR = 80% TI Your beats per minute should fall between 60% TI and 80% TI, during an aerobic exercise. Moderate aerobic activity should be closer to 60% TI while more intense aerobic activity should be closer to 80% TI. DEFINITIONS: AEROBIC EXERCISE: sustained, rhythmic, physical exercise that requires additional effort by the heart and lungs to meet the increased demand by the skeletal muscles for oxygen. CARDIOVASCULAR SYSTEM (CV): the heart and blood vessels, which brings oxygen and nutrients to the body through the circulation of blood. HEART RATE (HR): number of times the heart beats per minutes (BPM). MAXIMUM HR: the maximum number of BPM a person can safely reach (220 - age). RESTING HR: HR taken when a person is not active; best taken when person first wakes up. TARGET HR: 60-85% of Max HR is the ideal level to work out at. RECOVERY HR: HR after completion of workout; the faster a person returns to Resting HR, the better CV condition he/she is in. THREE (3) THINGS THAT AFFECT RESTING HR: weight (especially the amount of fat), amount of exercise regularly performed, and daily habits (smoking, eating style, use of drugs/alcohol). THREE MAIN PARTS TO AN AEROBIC WORKOUT WARM UP: the start of exercise session used to loosen muscle and joints. This includes stretching and light movement, which is an important component of injury prevention. PEAK EXERCISE: the body is taxed the most and therefore reaches its highest HR (should be in the Target HR Zone). In order to gain the benefits of Aerobic Exercise, it must be performed a minimum of 3 times per week and the Target HR must be sustained for a minimum of 20 minutes.

6 COOL DOWN: this is the end of an exercise session, used to slowly lower the HR and work the body back down progressively from peak exercise. A cool down helps prevent stiffening, cramping, and soreness of muscles and joints. Crossfit A form of fitness training, developed by Greg Glassman, to prepare an individual for any type of physical demand. It provides the individual with a variety of high intensity, functional movements across a broad range of muscles and muscle groups. CrossFit workouts incorporate elements from high-intensity interval training, Olympic weightlifting, plyometrics, powerlifting, gymnastics, girevoy sport (kettle bell training), calisthenics, Strongman, and other exercises. Participants work to a Workout of the Day (WOD) at their own ability level, while being constantly pushed to improve their muscular strength and muscular endurance. The benefits of Crossfit are an increased knowledge base regarding safe, effective, and efficient training sessions. Also, CrossFit can be competitive against yourself or others, should you choose. Yoga The practice of Yoga began in India and aims to connect one s spirit, mind, and body. Yoga postures are used to reduce stress, strengthen the body, and help alleviate health problems. There are many different forms of Yoga practiced in modern society. Yoga is a form of lifetime exercise that can be practiced by anyone, regardless of gender, age, fitness level, etc.

7 MUSCLES You need to know, at minimum, the following muscles: Anterior (front side) Muscles: Deltoid, Pectoralis Major, Biceps Brachii, Rectus Abdominus (Abdominals), External Obliques, Quadriceps Posterior (back side) Muscles: Trapezius, Rhomboids, Deltoid, Triceps Brachii, Latissimus Dorsi, Gluteus Maximus, Biceps Femoris (Hamstring), Gastrocnemius, Soleus Anterior Muscles Posterior Muscles

8 Vocabulary Dietary Reference Intake (DRI): system of nutrition recommendations from the Institute of Medicine (IOM). Its uses include composition of diets for schools, prisons, hospitals or nursing homes; industries developing new food stuffs; healthcare policy makers and public health officials. Nutrition influences: health, appearance, behavior, and mood Nutrients aid in growth and development, provide energy, and regulate metabolism 1. Carbohydrates 4 cal/g 1. Simple a. Soda, candy, sweets, fruit b. Individual glucose, sucrose, or fructose molecules c. Increase blood sugar d. Promotes fat deposits 2. Complex a. Pasta, rice, breads, potatoes b. Contributes nutrients and fiber c. Chains of glucose molecules -The quality of carbohydrates is the real issue and it is still wise to consume quality whole grains with adequate fiber -Choose fiber rich fruits and vegetables (5 servings per day) -Select whole grain foods when possible -Choose and prepare foods with little added sugars or sweeteners Fiber 1. Soluble: dissolves in water and tends to slow the movement of food through the digestive system. (ex: prunes, plums, avocados, bananas, broccoli, nuts) 2. Insoluble: does not dissolve in water, accelerate the movement of food through the digestive system, and absorb water as they move through the digestive system. (ex: whole grains, green beans, celery, kiwi, grapes) Nutrition Tools MyPyramid.gov contains the food guide and free diet/exercise trackers Dietary intake reference calculator 2. Fats 9 cal/g 1. Saturated: come from animal sources and are solid at room temperature 2. Unsaturated: help to lower LDL, come from vegetable sources, and are liquid at room temperature **Trans fats increase LDL cholesterol (the bad cholesterol) and contribute to the buildup of atherosclerotic plaque Fat Substitutes: Olestra, Simplesse, Benecol, and Take Control

9 3. Protein 4 cal/g Sources: animals provide complete protein (meats, dairy); vegetables provide incomplete protein (beans, nuts, legumes, grains) Amino Acids: play many important roles in your body such as controlling insulin and maintaining healthy hair, skin, and nails. 1. Nonessential Amino Acids(11): can be made by the body 2. Essential (9): must be obtained from diet; complete proteins contain all of the essential amino acids **High levels of protein intake above 2g/kg/day can be harmful to the body Vegetarians - Must eat a combination of foods to assure an adequate intake of essential amino acids - Vegans should supplement with B-12 - Dietary supplements of protein (i.e. tablets/powders) are NOT recommended - Soy protein helps provide additional health benefits 4. Vitamins - DO NOT contain calories - Organic substances that regulate numerous physiological processes - Antioxidants: substances added to food to counteract the deterioration of stored food products. Adding antioxidants to your diet will strengthen your ability to fight infection and disease. Antioxidant All Stars Broccoli, cantaloupe, carrots, strawberries, red bell peppers, sweet potatoes, spinach Two Types: 1. Fat Soluble (A, D, E, K): overdose can be toxic 2. Water Soluble (B Complex, C): excess is eliminated by the body - Guidelines: o eat a diet containing the recommended servings of carbohydrates, fats, and proteins o Extra servings of green and yellow vegetables are recommended o Extra servings of citrus and other fruits; as well as non-animal food sources that are high in fiber, vitamins, and minerals o Consider a daily multi-vitamin 5. Minerals - Have no calories and provide no energy - Inorganic elements found in food that are essential to life processes Calcium: bone, muscle, nerve, blood development - Important in helping to prevent osteoporosis - RDA= mg/day - Found in dairy products and vegetables o High protein diets suck calcium from bones Iron: important component of hemoglobin - Iron deficiency is known as anemia (symptoms: shortness of breath, fatigue)

10 1. Water - Vital to life - Drink at least 8 glasses per day - Coffee, tea, soft drinks, and energy drinks should not be a substitute o 3 caffeinated beverages per day - Water comprises about 60% of body weight - Chief component of blood plasma - Lubricates joints - Shock absorber in the eyes, spinal cord, and amniotic sac during pregnancy Nutrition & Physical Performance - Complex carbohydrates should constitute as much as 70% of total caloric intake - Active individuals may need higher amounts of protein (1.2 g/kg of body weight) - Carbohydrate loading and replacement during exercise can enhance sustained aerobic performance Fad Diets - Concentrate on low carbohydrate, low calorie, high protein, or focus on one particular food/food group - Diets that focus on quick, short term weight loss - Usually do not take into concern for eating nutritiously, and can often be dangerous to your health - Fad diet weight loss does not last in the long term - Determining factors whether or not a diet is a fad diet: sounds too good to be true, fast results, claiming that you do not need to change your lifestyle or exercise, not eating one of the five food groups, trials not backed by research, based on a single study, etc.

11 Stress Management Vocabulary Distress: stress that has a negative effect on one s health Dopamine: decreases cause the loss of the body s pain killer and life becomes less than pleasurable Eustress: stress that provides the opportunity for personal growth or satisfaction Noradrenalin: without proper levels you will become lethargic and have less energy Serotonin: allows you to sleep; sets your body clock; takes approximately 3 weeks to reset if interrupted Strain: the wear and tear of that our bodies and minds go through as we adjust to or resist a stressor Stress: a physical, mental, or emotional strain or tension Stressor: a physical, social, or psychological event or condition that causes our bodies to adjust to a specific situation Tension: mental or emotional strain, suspense, anxiety, or excitement Sources of Stress 1. Psychological: change, hassles, pressure, inconsistent goals, conflict, overload, burnout, frustration, etc. 2. Environmental: natural disasters, industrial disasters, pollution 3. Self-Imposed: self-image, self-esteem, coping mechanisms, past experiences, memory, personality type 4. Gender: working mothers, sexual identity, male chauvinism, feminism Anger Management 1. Recognize your anger 2. Identify the cause of the anger 3. Decide what to do 4. Don t----get personal, avoid the issue, get violent, make accusations, sulk 5. Do---- talk it out, have humor, get physical activity, do relaxation exercises Effects of stress on one s health 1. Poor nutrition 2. Physical inactivity 3. Decreased social support 4. Insomnia 5. Negative reactions: anger, irritability, fatigue, etc. Defense Mechanisms 1. Denial: refusing an emotion 2. Identification: assuming the qualities of someone you admire. Begin to act like them, dress like them, etc. 3. Compensation: making up for weakness in one area by excelling in another 4. Rationalization: making excuses for actions or feelings 5. Projection: putting your own faults on another person

12 6. Daydreaming: fantasizing to escape unpleasant reality 7. Displacement: transferring emotions from the original source to another 8. Reaction Formation: behaving in a manner opposite to the way you are actually feeling 9. Regression: reverting to immature behavior to express emotions 10. Sublimation: directing your energy into a useful rather than acceptable goal General Adaptation Syndrome (GAS): physiological response to stress 1. Phase 1: Alarm- stressor disturbs homeostasis (all systems running smoothly). Creates Fight or Flight Response (adrenaline vs. epinephrine) 2. Phase 2: Resistance- the body has reacted to the stressor and adjusted so the body begins to return to homeostasis 3. Phase 3: Exhaustion- physical and psychological energy used for alarm/resistance stages has been depleted. If prolonged, serious illness can occur Short Term Stress Responses 1. Faster heart beat 6. Rapid breathing 2. Increased sweating 7. Tense muscles 3. Cool Skin 8. Dry mouth 4. Cold hands/feet 9. A desire to urinate 5. Butterflies in stomach 10. Diarrhea Performance Effects of Short Term Stress 1. Clear judgment is compromised 2. Reduces enjoyment of work 3. Fine motor control is compromised 4. Difficult situations are seen as threatening, not challenging 5. Damages positive frame of mind needed for high quality work 6. Consumes mental energy in distraction, anxiety, frustration, and temper Long Term Stress Responses 1. Changes in appetite 2. Frequent colds 3. Illnesses such as asthma, back pain, headaches 4. Aches and pains 5. Feelings of intense and long-term tiredness Symptoms of Long Term Stress 1. Anxiety 8. Change in eating habits 2. Confusion 9. Nail biting 3. Feeling overwhelmed 10. Irritability 4. Mood changes 11. Change in work habits 5. Insomnia 12. Increased absenteeism 6. Drinking more/consuming alcohol 13. Neglect of personal appearance 7. Smoking more

13 Ways to Reduce Stress Load 1. Make your life regular 2. Give yourself adequate time to repair and regenerate the Happy Messengers 3. Lighten up your load of social engagements 4. Postpone making any changes in living arrangements 5. Reduce your workload 6. Get a nutritious diet 7. Reduce the use of pick-me-ups 8. Avoid allergies when possible 9. Begin an exercise program 10. Stop the use of put-me-downs Stress Relieving Techniques 2. Diaphragmatic (abdominal) Breathing: a type of breathing done within the abdomen, not the chest, which creates negative pressure within the chest. This type of breathing improves stamina and blood flow; helps prevent infection in body tissues and lungs; stimulates relaxation; lessens tension; and helps to increase energy. a. Place one hand on your chest and one hand on your abdomen b. Take in a deep breath through your nose, making sure that your abdomen is rising, not your chest, and after 8 counts exhale slowly through your mouth. c. Repeat this cycle continuously 3. Self-Hypnosis: a. Find a quiet place, free of distractions and block off some uninterrupted time b. Get into a comfortable position c. Decide on a goal for your session and put in a positive statement to use i. I m becoming organized d. Start breathing deeply to relax the body e. Picture a relaxing environment in your mind f. When you feel completely relaxed begin to repeat the statement throughout the session 4. Guided Imagery: using a relaxation technique in which words, sounds, etc., are used to evoke positive mental images, feelings, and thoughts. 5. Yoga 6. Stretching/Massage Techniques