• Walking with wide base of support and sitting in W-sit wide position.

• The Heimlich maneuver allows you to do the same job if you do not know how to act. Place your hands as if you were to make another person and press the whole weight of your body on the back of a chair.

• - Jump back against a wall and simulate interscapular blows. 
•  On your knees with your hands resting on the floor, let your chest fall to the ground. This creates internal pressure in the lungs and the object is pushed

• Keeps bones and joints in the correct alignment so that muscles are being used properly.
• Helps decrease the abnormal wearing of joint surfaces.
• Decreases the stress on the ligaments holding the joints of the spine together.
• Prevents the spine from becoming fixed in abnormal positions.
• Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy.
• Prevents backache and muscular pain.
• Contributes to a good appearance.

The effect of caffeine on your heart:

• In a case study, a woman who took a massive dose of coffee powder and tablets in a suicide attempt a very fast frequency, kidney failure and other health problems tombs.

• vegetables and legumes/beans
• fruit 
• lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
• grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
• milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

• Prevent chronic diseases such as heart disease, cancer, and stroke (the three leading health-related causes of death)
• Control weight
• Make your muscles stronger
• Reduce fat
• Promote strong bone, muscle, and joint development
• Condition heart and lungs
• Build overall strength and endurance
• Improve sleep
• Decrease potential of becoming depressed
• Increase your energy and self-esteem
• Relieve stress
• Increase your chances of living longer

• Stretch when your muscles are already warm.
• Stretch gently,Stretch only to the point where you feel mild tension in the muscle you are stretching, Then hold that position for at least 15 seconds, gently extending the stretch as your muscle loosens.
• Breathe normally during each stretch.
• Stretch each major muscle group through a full range of motion

• Cobra.
• Lying Twist.
• Twisting Crunch.
• Seated Side Saddle Stretch.
• Glute Bridge on Stability Ball.

• Cover the wound with a gauze or a cloth and apply direct pressure to stop the blood flow. Don't remove the cloth. Add more layers if needed. The cloth will help clots form to stop the flow.
• In most cases, applying a tourniquet may do more damage to the limb than good. The 2010 American Heart Association guidelines also discount the value of elevation and using pressure points.

• Lean forward, not back.
• Pinch the nose just below the bridge. Don't pinch the nostrils closed by pinching lower.
• Check after five minutes to see if bleeding has stopped. If not, continue pinching and check after another 10 minutes.
• You can also apply a cold pack to the bridge of the nose while pinching.

the most Common Sports Injuries:

•  Runner’s Knee

• Shoulder Injury

• Ankle Sprain:

• Concussion:

• PRICE is protection, rest, ice, compression and elevation.

• Painkillers, such as paracetamol.
• immobilization.
• Physiotherapy.
• orticosteroid injections.
• Surgery.

1. Check your health.

• Good muscle flexibility
• Normal motion in the joints
• Strong postural muscles
• A balance of muscles on both sides of the spine
• Awareness of your own posture, plus awareness of proper posture which leads to conscious correction.

• Strained back: This is the number one most likely injury. Many people have weak back muscles due to prolonged sitting at work or home, and come exercise time, people go too hard or too fast. Lift with your legs, not your back, and gradually strengthen your back muscles with low intensity exercises.
• Strained shoulder: Your shoulder joints have a large range of motion that allows injuries involving overuse and/or poor posture and technique. Dislocating your shoulder or damaging your rotator cuff can be severely detrimental. Do not push through pain—let your shoulder rest—and strengthen your shoulders with wall push-ups, shoulder presses, and elastic tube resistance training.
• Achilles Tendinitis: Your tendon tightens and becomes irritated. You can reduce your risk of this by avoiding a dramatic increase in training and building strength in your calve muscles.

• Help to achieve and maintain a healthy weight.
• Improves the functioning of the heart, lungs, muscles and bones.
• It allows you to rest better.
• Counteracts stress and increases the sense of general well-being.
• Help in the prevention and treatment of chronic noncommunicable diseases.

• Yes, you can lose weight with diet alone, but exercise is an important component. Without it, only a part of your weight loss comes from fat, it is also eliminating muscle and bone density. Since training stimulates the growth of those metabolic tissues, losing weight through exercise means that you are burning mostly fat. But you can not lose weight without restricting the calories in your diet.

• Aim to make breakfast a part of your routine.
• Choose complex carbohydrates,lean protein sources,healthy fats and a wied variety of fruits and vegetables.
• Stock your fridge and gym bag with healthy workout snacks.

• Avoiding dehydratation and overheating.
• Warming up,cooling down.
• Progress gradualy.
• The right equipement.
• Treating an injury.

• fresh fruits 
• fresh vegetables 
• whole grains 
• legumes 
• nuts 
• lean proteins 

• Have three main meals a day and complement them with one or two snacks.

• Eat fruit, vegetables, and whole grain cereal products with each meal. They are an excellent source of vitamins, minerals, fiber, and antioxidants.

• Nuts and grains are excellent. They are sources of protein, good lipids (unsaturated fats), and antioxidants.

• Limit fats, particularly those that are used for cooking and seasonings and those that are hidden in baked goods, crusts, processed meat products, etc.

• Steam vegetables and cook meat and fish on a grill, in an oven, on the stove, etc., adding little or no oil. Avoid frying.

• Use olive oil and canola oil. They contain good lipids.

• Limit sugars, baked goods, carbonated soft drinks, etc.

• Drink plenty of water, at least 6–8 cups (1.5–2 liters) per day, and reduce your alcohol consumption, if necessary.

• Reduce your salt consumption. Season your food with spices and fines herbes and limit your consumption of commercially processed foods.

• Control your diet by reducing the number of meals eaten in restaurants and the purchase of prepared meals (which often contain too much sugar, salt, or fat).

• Take the time to savor food and enjoy meal hours. Eat a wide range of foods in moderation.

• Aerobic activity makes you breathe harder and your heart beat faster, as a result, increases heart and lung fitness. Examples include brisk walking, dancing, cycling, jogging, swimming and playing basketball.

• Muscle-strengthening activity increase bone strength and muscular fitness. Such activities should work all the major muscle groups of your body, that is, the legs, hips, back, chest, abdomen, shoulders and arms. Examples include doing exercises that use your body weight for resistance (e.g. push ups, pull ups, sit ups and squats), working with resistance band and weight training.

• A muscular or ligamentous disorder 
• A bad posture adopted repeatedly or during a certain period of time 
• A disorder in the biomechanics of or locomotor system.

• Lying down on your back: We have to consider the state of the matrass because the latter has a certain life span which differs according to the manufacturer. We should avoid the very uncomfortable bumps and the deformation of the bed.
• The pillow must be of a thickness that allows sleeping with your neck in a right lign with the vertebral column.
• Lying down on your belly: with a pillow in the cervical area and underneath the knees for a perfect support in the lumbar area thusly maintaining the vertebral column in a straight line.
• Lying on your side: With a pillow in the cervical area. The lower knee must be bended and the upper knee must be stretched or both knees must be completely bended. The supporting arm must be bended and lying underneath the pillow and the upper arm must be stretched alongside the body.
• Sitting down: With the legs in a right angle and the arms lying on the table or on the arm rests of the chair. Both feet have to be in contact with the floor. The seat should be no longer than 2/3 of the muscle’s lenght, without ever touching the hollow of the knee. The back must touch the back of the chair, especially the lumbar area.  The degree of inclination of the back depends of the activity you’re performing being 110° in a more relaxed position to get some rest or 105° when you’re reading.
• Standing up: Try to avoid long periods of standing up in a static posture and try to maintain one foot on a solid structure. Change legs after a while. This posture will avoid the accumulation of tension in the lumbar area. Avoid putting your two feet together.

• children ages 2 to 8 years: 1,000 to 1,400 calories
• girls ages 9 to 13 years: 1,400 to 1,600 calories
• boys ages 9 to 13 years: 1,600 to 2,000 calories
• active women ages 14 to 30 years:2,400 calories
• sedentary women ages 14 to 30 years: 1,800 to 2,000 calories
• active men ages 14 to 30 years:2,800 to 3,200 calories
• sedentary men ages 14 to 30 years:2,000 to 2,600 calories
• active men and women over 30 years: 2,000 to 3,000 calories
• sedentary men and women over 30 years: 1,600 to 2,400 calories

• Take time off. Plan to have at least 1 day off per week and at least one month off per year from training for a particular sport to allow the body to recover.
• Wear the right gear.  Players should wear appropriate and properly fit protective equipment such as pads (neck, shoulder, elbow, chest, knee, shin), helmets, mouthpieces, face guards, protective cups, and eyewear. Young athletes should not assume that protective gear will prevent all injuries while performing more dangerous or risky activities.
• Strengthen muscles. Conditioning exercises during practice strengthens muscles used in play.
• Increase flexibility. Stretching exercises after games or practice can increase flexibility. Stretching should also be incorporated into a daily fitness plan.
• Use the proper technique. This should be reinforced during the playing season.
• Take breaks. Rest periods during practice and games can reduce injuries and prevent heat illness.
• Play safe. Strict rules against headfirst sliding (baseball and softball), spearing (football), and checking (in hockey) should be enforced.
• Do not play through pain.
• Avoid heat illness by drinking plenty of fluids before, during and after exercise or play; decrease or stop practices or competitions during high heat/humidity periods; wear light clothing.
• If children are jumping on a trampoline, they should be supervised by a responsible adult, and only one child should be on the trampoline at a time; 75% of trampoline injuries occur when more than one person is jumping at a time. 

• Be aware that it is “incorrect" to lean/bend over the computer and back pain lets us know when we have our shoulders shrugged and our head stuck close to the keyboard.
• Keep the back straight, against the chair back, which should have an ergonomic design which means that we have the pelvis area active, as this is our motor.           
• Put the computer screen in front of the user to prevent neck twisting, which will cause pain in the short and medium term. The horizontal line of sight should be in line with the upper part of the screen, experts say.  
• Feet must be supported on the ground to improve venous return. It would be ideal to put them in a resting position, stretched as far as possible. To do this it is recommended that desks should have sufficient space underneath and if there is a foot rest, even better.
• People are usually right-handed and lean to the right side without thinking. To balance this, it is recommended to use your left hand on the mouse. This habit can be learned in three weeks.
• Put documents in a stand to prevent cervical problems. Wrist supports on the lower edge of the keyboard partially help to make the activity more comfortable.                
• Take active breaks every 60-90 minutes to stretch muscles. Experts speak of taking "compensatory micro breaks" for a few seconds, whenever you feel any problem, however small. This is better than waiting for the "major pain" to interrupt the task/activity being carried out. 

• Increased flexibility and joint range of motion: Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring. Flexibility tends to diminish as you get older, but you can regain and maintain it.
• Improved circulation: Stretching increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. Improved circulation can help shorten your recovery time if you've had any muscle injuries.
• Better posture: Frequent stretching can help keep your muscles from getting tight, allowing you to maintain proper posture. Good posture can minimize discomfort and keep aches and pains at a minimum.
• Stress relief: Stretching relaxes tight, tense muscles that often accompany stress.
• Enhanced coordination: Maintaining the full range-of-motion through your joints keeps you in better balance. Coordination and balance will help keep you mobile and less prone to injury from falls, especially as you get older.

• Warm up first: Stretching muscleswhen they're cold increases your risk of pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes.
• Hold each stretch for at least 30 seconds: It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds—and up to 60 seconds for a really tight muscle or problem area. That can seem like a long time, so wear a watch or keep an eye on the clock to make sure you're holding your stretches long enough. For most of your muscle groups, if you hold the stretches for at least 30 seconds, you'll need to do each stretch only once.
  • Don't bounce: Bouncing as you stretch can cause small tears (microtears) in the muscle, which leave scar tissue as the muscle heals. The scar tissuetightens the muscle even further, making you even less flexible—and more prone to pain.
  • Focus on a pain-free stretch: If you feel pain as you stretch, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch.
  • Relax and breathe freely: Don't hold your breath while you're stretching.
  • Stretch both sides: Make sure your joint range of motion is as equal as possible on each side of your body
• 
  
  • Stretch before and after activity: Light stretching after your warm-up followed by a more thorough stretching regimen after your workout is your best bet
• 
  
  With your new-found knowledge of the proper techniques and benefits of stretching, it will be easy to incorporate this activity into your exercise/rehabilitation regimen. Here are a few good stretches to try:
  
  
  
  • Low Back Stretches: Three quick and easy exercises to stretch the lower muscles of your back include the prone press up, the knees to chest, and the lumbar rotation stretch.
  • Morning Stretches: Stretching in the morning is a great way to "waken" up your muscles, and get them ready for the day.
  • Self-Assisted Neck Stretches: Stretches can be done with self-assistance to obtain a more efficient stretch. Here you can learn how to perform self-assisted stretches of the neck.
• 
  
  Be sure to check in with your physical therapist before starting this, or any other stretching program.
  
  

• Rest
• Ice
• Compression
• Elevation

• severe swelling and pain
• visible lumps, bumps, or other deformities
• popping or crunching sounds when you use the joint
• weakness or inability to put weight on the joint
• instability

• difficulty breathing
• dizziness
• fever

• Runner’s Knee: Knee injuries are one of the most common sporting injuries treated by orthopedic surgeons. Replacing your runnings shoes and insoles on a regular basis is one of the best forms of prevention. Following an injury, take a break from exercise for a few days and and take some anti-inflammatory medicine.
• Shoulder Injury: Shoulder injuries are common in a number of sports. The best form of prevention is to simply stretch properly before exercising. Again, taking a break and using anti-inflammatories are an effective treatment.
• Achilles Tendinitis: Overuse of the back of the ankle (the Achilles Tendon) can cause major inflammation and pain. Strengthening exercises for the calf muscle and stretching can help prevent this injury. When it gets injured, use RICE (rest, ice, compression, elevate), and anti-inflammatories. Best sure to wait until it is fully healed before resuming exercise.
• Concussion: A blow to the head usually causes this injury, causing disorientation and dizziness, among other symptoms. Our best advise for prevention is simply to avoid all contact sports. Recovery requires time and rest, and taking acetaminophen.
• Ankle Sprain: Ankles sprains are common in sports that require lots of running and turning quickly. Prevention requires strengthening your ankles as much as possible. Treat with RICE, anti-inflammatories, and try to move the ankle to help with blood circulation.
• Tennis Elbow: Injuries involving the elbow account for around 7% of sports injuries. Again, strengthening exercises are the best prevention, and treat with RICE, physiotherapy, and anti-inflammatories.
• Pulled Muscle: The most commonly pulled muscles include calves and hamstrings. Prevention is as simple as stretching properly. Treat with RICE and gentle stretching.
• Groin Strain: Athletes typically suffer this type of injury when making a sudden change of direction while running. This is one of the worst sports injuries, and is another case when stretching is the best advice for prevention. To heal from pulling your groin, take it easy for a couple of weeks, use RICE, and anti-inflammatory medications.
• Shin Splints: Shin splint pain is caused by inflammation of the muscles that surround the inner side of the shinbone. Wearing good shoes and stretching is going to be the best prevention. Apply ice to the injury, stretch, and take anti-inflammatories.
• Lower Back Pain: Lower back pain can result from any number of sporting activities. Warming up properly is your best bet for prevention, and treat with anti-inflammatories, RICE, and stretching thoroughly.

• Smoking: Taking care of the body should be of utmost importance to anyone who wants to play sports seriously. Smoking and drinking are bad habits that do not mix well with sports. Smoking cuts a person’s breathing capabilities. It makes the person gasp for air after a short practice run.
• Drinking: Drinking alcohol is another bad habit for athletes. It dehydrates the body and slows coordination. However, drinking other fluids is necessary. Some sports players have the bad habits of not keeping themselves hydrated. This should not happen, since there are usually plenty of water and electrolyte-rich drinks available at the event.
• Sleep Deprivation: Sports players are often entrenched in their bad habits of not getting enough sleep. They are wound up after practices or games and do not feel like going to bed early. They get up to start their training on an early schedule. If they push themselves too hard, they will find that these bad habits will end up taking them out of the game.
• Lack of Stretching: An athlete should never start to play without some sort of stretching or warm-up exercises. Yet, bad habits often prevail. People begin doing their sport without the slightest thought to getting ready. This is important even for a professional athlete. It often happens, though, that an amateur athlete will be more careless about. They do not make it their business to do everything right.
• Jumping in without Practice: Sometimes people who play sports occasionally think they can be athletes without much practice. They have the bad habit of doing nothing for weeks or months on end. Then, they jump in and do strenuous sports activities. They believe that they do not need to keep practiced and in shape. This can result in injury and exhaustion.
• Not Using Proper Equipment: Not using proper safety equipment is a bad habit in sports. In professional sports, this equipment is required. If an NFL football player were to make it onto the field without his protective gear, he would be fined heavily.
• Not Using Proper Gear: In amateur games, people are not so careful about using safety equipment. They may play golf in slick dress shoes instead of golf shoes. This may cause them an injury if they slip and fall. A bicyclist may have the bad habit of not using a helmet if she is an amateur. This can be a dangerous mistake.
• Not Being a Team Player: One bad habit people have in sports is not being team players. If a person tries to take all the glory, the team comes to resent him and will not back him up the way they should. If the person works with the team, the team will be a cohesive unit that can accomplish great things.

• Decide that you really want to change and convince yourself that you can: You can only change what you decide you want to change. All psychological models of change emphasize the importance of commitment as a necessary first step. If you don't see a problem, you won't work on changing your behavior. Once you've decided you want to change, convince yourself that you are able to achieve your change goals. You need to strengthen your sense of self-efficacy, or belief that you can accomplish what you want.
• Gain insight on what's causing the habit: Once you figure out your inner motives and the external incentives that are driving your bad habits, you'll go a long way toward changing them. Take a good hard look at the situations that lead you to commit your bad habit. By figuring out what's causing the bad habit, you can also work on deciding how to manipulate the outcomes of your behavior. Take the outcomes that are reinforcing the bad habit (attention, pleasure, excitement) and then use them to reward you for the behavior you want to acquire.
• Set reasonable goals at first: Your bad habits have taken years to establish themselves. You're not going to throw them off in an instant. Decide on a realistic schedule that will work for you based on goals that you believe you can meet. Overcoming your sedentary lifestyle is a good example of how you can proceed through this step. In the first place, don't think that you can readily go from zero days of exercise a week to seven. You'll be bound to fail and then use your failure as proof that you can't change.
• Measure your progress and don't be discouraged by occasional slips: If you're going to reach your ultimate goal, you'll need to know how well you're doing on achieving the reasonable goals you've set as first steps. This means that you have to keep a diary or journal. In the case of exercise and weight control, for example, you can take advantage of online recording programs that also give you tips that adapt to your record of progress. There are certainly "apps for that" which can make your record-keeping easy and perhaps reinforcing in their own right. Your motivation to change will be fired up in part by the rewards you get from your new behaviors. However, even the people most dedicated and determined to change will suffer an occasional relapse. If you use that slip as "proof" that you can never change, you will in fact not be able to change.
• Seek additional support if your habits are proving harder to change: One of the best ways to build your inner resilience is by looking outward for support. If you're having trouble making these changes on your own, reach out to your friends, family, or perhaps your supervisors, teachers, or mentors. Group exercise programs may also be more motivating than going it on your own.

• CALL 911 for medical assistance.
• Keep victim lying down.
• Apply direct pressure using a clean cloth or sterile dressing directly on the wound.
• DO NOT take out any object that is lodged in a wound; see a doctor for help in removal.
• If there are no signs of a fracture in the injured area, carefully elevate the wound above the victim's heart.
• Once bleeding is controlled, keep victim warm by covering with a blanket, continuing to monitor for shock.

• Wash your hands and cleanse the injured area with clean soap and water, then blot dry.
• Apply antibiotic ointment to minor wound and cover with a sterile gauze dressing or bandage that is slightly larger than the actual wound.

• If an object is impaled in the eye, CALL 911 and DO NOT remove the object.
• Cover both eyes with sterile dressings or eye cups to immobilize.
• Covering both eyes will minimize the movement of the injured eye.
• DO NOT rub or apply pressure, ice, or raw meat to the injured eye.
• If the injury is a black eye, you may apply ice to cheek and area around eye, but not directly on the eyeball itself.

• Basic first aid treatment for 1st degree & some 2nd degree burns: Submerge burn area immediately in cool water until pain stops. If affected area is large, cover with cool wet cloths. Do not break blisters if they are present. If pain persists but no medical assistance is needed, apply medicated first aid cream or gel and cover with sterile dressing. If medical attention is needed, do not apply any cream. Just cover with a dry, sterile dressing and seek medical help immediately. basic first aid treatment for 3rd degree & some 2nd degree burns: CALL 911!! Third degree burns MUST RECEIVE MEDICAL ATTENTION IMMEDIATELY! DO NOT try to remove any clothing stuck to the burned area. Cover with sterile dressing or clean sheet. DO NOT apply any creams or gels.

• Flush the affected area with cool running water for at least 15 minutes.
• Remove all clothing and jewelry that has been contaminated.
• Monitor victim for shock and seek medical assistance.
• If chemical burn is in the eyes, flush continuously with water and seek medical attention immediately.

• Avoid any further exposure to direct sunlight.
• Drink plenty of water to prevent dehydration.
• Do not apply cold water or ice to a severe burn.
• Use over-the-counter remedies to remove discomfort.
• If burn is severe and blisters develop, seek medical attention.

• Do not leave an unconscious victim alone except to call 911 for medical help.
• Assess victim’s state of awareness by asking if they are OK.
• Check the victim’s Airway, Breathing, and Circulation (ABC’s).
• If the victim’s ABC’s are not present, perform CPR. IMPORTANT: only a trained & qualified person should administer CPR.
• If ABC’s are present and spinal injury is not suspected, place victim on their side with their chin toward the ground to allow for secretion drainage.
• Cover the victim with blanket to keep warm and prevent shock. If victim communicates feeling warm, remove blanket.

• Ask the victim, "Are you OK?"
• do not interfere or give first aid if the victim can speak, breathe, or cough.
• If the victim cannot speak, breathe, or cough, ask for someone to call 911 and then perform the Heimlich maneuver (abdominal thrust).
• How to perform the Heimlich maneuver: Position yourself behind the victim with your arms around victim’s stomach. Place the thumb-side of your fist above the victim’s navel and below the lower end of the breastbone. Take hold of your fist with your free hand and pull fist upward and in, quickly and firmly. Continue with thrusts until the object is dislodged or airway is clear.

• Place infant face down on your forearm supporting the head and neck with your hand. Rest your hand on your knee with the infant’s head lower than it’s body.
• With the heel of your hand give four blows between the infant’s shoulder blades.
• Turn infant over, place two fingers on the center of the infant’s chest (just below the nipples) and perform up to five chest thrusts.
• Repeat until obstruction is clear.
• seek medical attention after any choking incident, since complications may arise.

• Call your local Poison Control Center or 911 for immediate medical attention.
• Antidotes on labels may be wrong!! do not follow them unless instructed by a physician.
• never give anything by mouth (milk, water, Ipecac, etc.) until you have consulted with a medical professional.
• Keep a one ounce bottle of Ipecac on hand at all times in case of an emergency, and give only when instructed by a physician.
• If the poison is on the skin, flush skin with water for 15 minutes, then wash and rinse with soap and water.
• If poison is in the eye, flush with lukewarm water for 15 minutes. Adults can stand under the shower with eyes open. always consult medical professionals after any eye injury has occurred.

• Control any bleeding by applying direct pressure or with elevation.To avoid risk of infection, do not close wound.
• Rinse the bite thoroughly, holding it under running water. Cleanse with soap and water and hold under water again for five minutes.
• do not put ointments or medicines on wound. Cover with dry sterile bandage or gauze.
• seek medical assistance immediately.
• note: report animal and human bites to local police and/or health authorities.

• If possible, remove stinger by scraping it off with a blunt edge (e.g. credit card).
• Clean wound and apply cold compress to reduce swelling.
• Remove tight clothing and jewelry from areas near the bite in case swelling occurs.
• Watch for signs of shock or allergic reaction. Signs include swelling or itching at the wound site, dizziness, nausea or difficulty breathing. Seek medical attention immediately if any of these signs occur.
• Continue monitoring victim for shock until medical help arrives.
• Check victim’s Airway, Breathing, and Circulation (ABC’s). If ABC’s are impaired then call 911 and begin CPR. IMPORTANT: only a trained & qualified person should administer CPR.

• Plasters in a variety of different sizes and shapes
• Small, medium and large sterile gauze dressings
• At least 2 sterile eye dressings
• Triangular bandages
• Crêpe rolled bandages
• Safety pins
• Disposable sterile gloves
• Tweezers
• Scissors
• Alcohol-free cleansing wipes
• Sticky tape
• Thermometer (preferably digital)
• Skin rash cream, such as hydrocortisone or calendula
• Cream or spray to relieve insect bites and stings
• Antiseptic cream
• Painkillers such as paracetamol (or infant paracetamol for children), aspirin (not to be given to children under 16), or ibuprofen
• Cough medicine
• Antihistamine cream or tablets
• Distilled water for cleaning wounds
• Eye wash and eye bath

• Do not stretch cold muscles
• Do stretch before and after exercise (active stretching during the warm up, static stretching during the cool down)
• Do stretch all muscle groups
• To increase flexibility do stretch when your body is thoroughly prepared (in contrast to stretching whilst relaxed to increase range and mobility as you might do in a warm-up)
• Do stretch gently and slowly; do not bounce
• Do stretch gently to the point of mild discomfort, never pain
• Do not hold your breath; breathing should be slow and easy
• Do not make stretches competitive
• Avoid partner stretching as your partner cannot judge your pain

• Kneel in a deep lunge with your back leg on the floor. Flatten your back until you feel the stretch in the front of your hip. Make sure you tuck your pelvis in to ensure your back is flat; sinking into your back too much is too much extension.
• Stand holding onto a chair with your right hand and grasping your left foot with your left hand. Maintain a flat back and pull your heel toward your butt, keeping your knee close to your opposite leg. Make sure you tuck your pelvis and be careful not to hike your hip up. Hold for 30 seconds and repeat on the opposite side.

• Stand with your right foot behind you and left foot in front. Keep your heels on the floor and your feet parallel. Bend your front leg while keeping your back leg straight. Put both hands on a wall and lean forward, keeping your arms straight, until you feel the stretch in your calf. Hold for 30 seconds and repeat on the opposite side.
• Start in the previous stretch position and bend both knees. Lean into the wall until you feel the stretch in your lower thigh. Make sure you keep your back straight. Hold for 30 seconds and repeat on the opposite side.

• Lay on your back with your knees bent and place your right ankle on the opposite knee. Grasp your unelevated thigh behind the knee and pull gently toward your chest until you feel the stretch in your butt. Hold without bouncing for 30 seconds and repeat on the opposite side.

• Sit upright on top of a foam roller (Moran recommends using OPTP brand) and cross your right leg over the left knee as shown.Place your hand beside you on the roller, feeling the stretch in your hip.Make sure your knee isn’t too high and you’re sitting directly on your sit bones (the bones directly under your butt).Hold for 30 seconds and repeat on the opposite side.

• Lay on your back with a towel roll under your lower back. Place a resistance band under your left foot and use it to raise your left leg. Keep the opposite knee bent with your foot flat on the floor. You should feel the stretch in the back of the thigh. Hold for 30 seconds and repeat on the opposite side. Repeat two times. 

1. Neck
   Sit upright and tall with your shoulders relaxed. Bring your left ear down toward your left shoulder and feel the stretch. Roll your head down toward the ground and bring your chin to your chest and hold. Finish by rolling your head to the right bringing your right ear to your right shoulder.
    
2. Chest & Biceps
   Stand tall, interlace your fingers behind your back and straighten your arms. With arms straight, lift arms up behind you while keeping your back straight and your shoulders down. Keep your shoulders relaxed and away from your ears.
    
3. Triceps
   Stand tall and place your left elbow in you right hand. Reach your left arm overhead placing your palm on the center of your back and supporting the elbow in your right hand. Reach your fingertips down your spine. Keep your shoulder relaxed and away from your ears. Repeat with the opposite arm.
    
4. Hamstrings
   Stand tall, with your shoulders down and feet hip-width apart. Bring your left leg forward, heel down, toes up and leg straight. Keep your back straight, abs strong and bend the right knee as if sitting back while supporting yourself with both hands on your thighs. Repeat on opposite side.
    
5. Quads
   Stand tall, holding on to the wall for balance if required. Keep your feet hip-width apart, your back straight and your feet parallel. Reach back and grab your left foot in your left hand, keeping your thighs lined up next to each other. Repeat on opposite side.
    
6. Back
   Start on your hands and knees with your hands shoulder-width apart, knees hip-width apart, abs engaged, and your back in a strong but neutral position. Switch on your abs as if pulling your belly button into your spine. Allow your head and neck to fall naturally between your arms.
    
7. Hips and Glutes
   Bend your left knee, and cross your right ankle at your left knee. Grab the back of your left thigh and pull your legs toward your chest. Place your right elbow on the inside of your right knee and push it outwards to feel the stretch. Repeat on opposite side.

• Muscle pull and strain
• Sprained ankle
• Shoulder injury
• Knee injuries
• Shin splint
• Tendinitis
• Wrist sprain or dislocation

• Ride an exercise bike
• Jump rope
• Jog in place for 5 to 10 minutes

• Run on Day One.
• Lift weights on Day Two.
• Swim or cycle on Day Three.

• improper or poor training practices
• wearing improper sporting gear
• being in poor health condition
• improper warm-up or stretching practices before a sporting event or exercise

• Sprains and strains
• Joint injuries (knee, shoulder, ankle)
• Muscle injuries
• Dislocations
• Fractures
• Achilles tendon injuries
• Pain along the shin bone

• First Aid Kit Bag.
• 3 Pairs Disposable Gloves.
• 10 x Gauze Swabs.
• 6 x Sterile Dressings.
• 2 x Cohesive Bandage.
• 6 x Nasal Sponge Plugs.
• 5 x Skin Sutures.
• 2 x Instant Ice Packs.

• Helps lower your blood glucose, blood pressure, HDL cholesterol and triglycerides
• Lowers your risk for prediabetes, type 2 diabetes, heart disease and stroke
• Relieves stress
• Strengthens your heart, muscles and bones
• Improves your blood circulation and tones your muscles
• Keeps your body and your joints flexible

1. Lift close to your body
2. Feet shoulder width apart
3. Bend your knees and keep your back straight
4. Tighten your core musculature
5. Lift with your legs
6. Avoid twisting
7. If you’re straining, get help

• More than 3.5 million children ages 14 and younger get hurt annually playing sports or participating in recreational activities.
  
  
• Although death from a sports injury is rare, the leading cause of death from a sports-related injury is a brain injury.
  
  
• Sports and recreational activities contribute to approximately 21 percent of all traumatic brain injuries among American children.
  
  
• Almost 50 percent of head injuries sustained in sports or recreational activities occur during bicycling, skateboarding, or skating incidents.
  
  
• More than 775,000 children, ages 14 and younger, are treated in hospital emergency rooms for sports-related injuries each year. Most of the injuries occurred as a result of falls, being struck by an object, collisions, and overexertion during unorganized or informal sports activities.
  
  

• Fruits and vegetables
• Protein
• Whole grains
• Nuts and legumes

• Take time off. Plan to have at least 1 day off per week and at least one month off per year from training for a particular sport to allow the body to recover.
• Wear the right gear.  Players should wear appropriate and properly fit protective equipment such as pads (neck, shoulder, elbow, chest, knee, shin), helmets, mouthpieces, face guards, protective cups, and eyewear. Young athletes should not assume that protective gear will prevent all injuries while performing more dangerous or risky activities.
• Strengthen muscles. Conditioning exercises during practice strengthens muscles used in play.
• Increase flexibility. Stretching exercises after games or practice can increase flexibility. Stretching should also be incorporated into a daily fitness plan.
• Use the proper technique. This should be reinforced during the playing season.
• Take breaks. Rest periods during practice and games can reduce injuries and prevent heat illness.
• Play safe. Strict rules against headfirst sliding (baseball and softball), spearing (football), and checking (in hockey) should be enforced.
• Do not play through pain.
• Avoid heat illness by drinking plenty of fluids before, during and after exercise or play; decrease or stop practices or competitions during high heat/humidity periods; wear light clothing.
• If children are jumping on a trampoline, they should be supervised by a responsible adult, and only one child should be on the trampoline at a time; 75% of trampoline injuries occur when more than one person is jumping at a time. 

• eat 5 A Day
• base meals on starchy foods like potatoes, bread, rice or pasta
• have some dairy or dairy alternatives (such as soya drinks)
• eat some beans, pulses, fish, eggs, meat and other protein
• choose unsaturated oils and spreads, eaten in small amounts
• drink plenty of fluids

• plasters in a variety of different sizes and shapes
• small, medium and large sterile gauze dressings
• at least 2 sterile eye dressings
• triangular bandages
• crêpe rolled bandages
• safety pins
• disposable sterile gloves
• tweezers
• scissors
• alcohol-free cleansing wipes
• sticky tape
• thermometer (preferably digital)
• skin rash cream, such as hydrocortisone or calendula
• cream or spray to relieve insect bites and stings
• antiseptic cream
• painkillers such as paracetamol (or infant paracetamol for children), aspirin (not to be given to children under 16), or ibuprofen
• cough medicine
• antihistamine cream or tablets
• distilled water for cleaning wounds
• eye wash and eye bath

• Command someone to call 911 or the medical alert system for the locale.
• Immediately start chest compressions regardless of your training. Compress hard and fast in the center of the chest, allowing recoil between compressions. Hand this task over to those who are trained if and when they arrive.
• If you are trained, use chest compressions and rescue breathing.
•  An AED should be applied and used. But it is essential not to delay chest compressions, so finding one should be commanded to someone else while you are doing chest compressions.

• Cover the wound with a gauze or a cloth and apply direct pressure to stop the blood flow. Don't remove the cloth. Add more layers if needed. The cloth will help clots form to stop the flow.
• In most cases, applying a tourniquet may do more damage to the limb than good. The 2010 American Heart Association guidelines also discount the value of elevation and using pressure points.

• Flush the burned area with cool running water for several minutes. Do not use ice.
• Apply a light gauze bandage.
• Do not apply ointments, butter, or oily remedies to the burn.
• Take ibuprofen or acetaminophen for pain relief if necessary.
• Do not break any blisters that may have formed.

• Don't try to straighten it.
• Stabilize the limb using a splint and padding to keep it immobile.
• Put a cold pack on the injury, avoiding placing ice directly on the skin.
• Elevate the extremity.
• Give anti-inflammatory drugs like ibuprofen or naproxen.

• The volume a person drinks
• How often a person drinks
• The age at which drinking began
• The number of years a person has been drinking
• The person’s sex, age, and genetic factors
• Whether the person’s family has a history of alcoholism
• Whether the person was exposed to alcohol as a fetus
• The person’s general health condition

1. Avoid Slouching. Walk as if you're balancing a book or a glass vase on your head.
2. Think Tall. If you find yourself looking at the ground or your phone while walking constantly, chances are your shoulders are down too.
3. Incorporate Yoga, Barre and/or Pilates Classes Into Your Fitness Regimen.

1. Sit up with your back straight and your shoulders back
2. All 3 normal back curves should be present while sitting.
3. Distribute your body weight evenly on both hips.
4. Bend your knees at a right angle.
5. Keep your feet flat on the floor.

• Keep your ears in line with your shoulders
• Practice small shoulder and chest exercises. 
• Uncross those legs.
• Pull back your shoulder blades.
• Try using a lumbar support pillow.
• Get up and move every so often.
• Do sneaky desk exercises.

1. Take time off.
2. Wear the right gear.
3. Strengthen muscles.
4. Increase flexibility.
5. Take breaks.
6. Play safe.
7. Do not play through pain.

• Remove any stingers immediately. Some experts recommend scraping out the stinger with a credit card.
• Applying ice to the site may provide some mild relief. Apply ice for 20 minutes once every hour as needed. Wrap the ice in a towel or keep a cloth between the ice and skin to keep from freezing the skin.
• Taking an antihistamine such as diphenhydramine or a nonsedating one such as loratadine will help with itching and swelling.
• Take acetaminophen or ibuprofen for pain relief as needed.
• Wash the sting site with soap and water. Placing hydrocortisone cream on the sting can help relieve redness, itching, and swelling.
• If it's been more than 10 years since your last tetanus booster, get a booster within the next few days.

• Wash the bite area well with soap and water and cover the bite with a clean bandage.
• Call your doctor right away and go to the nearest emergency department.Anyone with a possible rabies infection must be treated in a hospital.
• Call local animal-control authorities to help find the animal. It may need to be caught and watched for signs of rabies.
• If you know the owner of the animal that bit your child, get all the information you can, including its vaccination status and the owner's name and address. Notify your local health department, especially if the animal wasn't vaccinated.

• Sitting in a chair, close your eyes and breathe deeply. Gently tilt your head to one side and let it drop toward your shoulder. Don't raise your shoulder, and don't force your head down.
• Hold for three to six seconds. 
• Gently roll your chin forward to relax into your chest, then switch sides.
• Repeat three to four times.

• Standing with your feet hips-width distance apart, bring your left arm to your chest.
• Gently pull your slightly bent left elbow toward your chest with your right hand as you exhale.
• Hold for five to 10 seconds. Switch sides.

• Stand at the bottom of a flight of stairs and hang on to the railing.
• Place one foot on the first step and bend your knee. Keep your other leg straight on the floor behind you.
• Lean into your bent leg, keeping your back straight, to feel a stretch in your straight leg. Hold for 20 seconds, then switch sides.

• Stand and hold onto a sturdy object.
• Bend your right knee and grab your right foot with your right hand, bringing your heel toward your buttocks. Press your hips forward, keeping your back straight, to feel the stretch more. Hold for up to 30 seconds.
• Repeat with the left leg.