Table of Contents

Gabatarwa: Fahimtar Tsaron Yanayi a Wasanni

Yin wasanni da shiga cikin ayyukan waje hanyoyi ne masu kyau don kula da dacewa ta jiki, gina aiki na ƙungiya, da jin daɗin yanayi. Duk da haka, yanayin yanayi na iya canzawa cikin sauri, yana canza wasa mai daɗi zuwa haɗarin aminci mai tsanani. Raunin zafi, sanyi, ruwan sama, da iska mai ƙarfi kowannensu yana gabatar da haɗari na musamman waɗanda ke buƙatar aiki mai aiki, tsarin ƙa'ida. mabuɗin kasancewa lafiya ba wai kawai ya guje wa mummunan yanayi ba, amma fahimtar yadda ake daidaita wasan ba tare da yin hadari da ƙa'idodin aminci ba. Wannan jagorar yana ba da cikakkun ƙa'idodi masu aiki don yin wasa a cikin yanayi daban-daban, yana dogara da jagororin shirye-shiryen gaggawa da binciken maganin wasanni don taimakawa 'yan wasa, masu horarwa, da masu sha'awar waje su yanke shawara mai kyau.

Kowace shekara, dubban raunin yanayi da cututtuka suna ba da rahoton tsakanin 'yan wasa masu nishaɗi da gasa. Zafin jiki, rashin zafi, walƙiya, da raunin walƙiya da ke tattare da faɗuwa daga farfajiyar ruwa duk ana iya hana su ta hanyar tsarawa da bin ƙa'idodin aminci. Ta hanyar haɗa sa ido kan yanayi cikin aikinku na kafin wasa, yin ado yadda ya kamata don yanayin, da sanin lokacin da za a jinkirta ko soke wasa, zaku iya haɓaka jin daɗi yayin rage haɗari. A ƙasa, mun faɗi ƙa'idodin kowane babban yanayin yanayi, tare da faɗaɗa jagora kan ganewa, rigakafi, da amsawa.

Yin Wasa a Lokacin Ruwa Mai zafi: Yadda Za Ka Hana Cutar Zafin

Yanayi mai zafi yana ɗaya daga cikin ƙalubalen da suka fi dacewa ga 'yan wasa na waje, musamman a cikin watanni na bazara. Tsarin sanyaya jiki na jikisweatingna iya zama mai yawa ta hanyar yawan zafin jiki da danshi, wanda ke haifar da ƙwanƙwasa zafi, ƙarancin zafi, ko bugun zafi mai haɗari ga rayuwa. Bin ƙa'idodin aminci mai tsauri ba zai yiwu ba.

Hanyar da Za a Yi Yin Ruwa Ta Fice da Ruwa

Rashin ruwa shine farkon farkon cutar zafi. Shan ruwa kawai bai isa ba; kuna buƙatar tsara shan ruwa kafin, yayin, da bayan wasa. Kwalejin Likita ta Amurka ta ba da shawarar cinye FLT:016 zuwa 20 na ruwa aƙalla awanni huɗu kafin motsa jiki, kuma wani FLT:8 zuwa 12 na ruwa aƙalla minti 1015 kafin farawa. A lokacin aiki, yi ƙoƙari don FLT:47 zuwa 10 na kowane minti 1020 idan tsawonsa ya wuce awa ɗaya. Don zaman da ya fi tsayi, la'akari da abubuwan sha na wasanni waɗanda ke maye gurbin lantarki kamar sodium da potassium ta hanyar gumi. Guji sukari ko abubuwan sha na maganin kafeyin, wanda zai iya hanzarta ɓarnawa.

Yin amfani da Wuta: Dokar Kwanaki Bakwai

Idan kai ko ƙungiyarka ba ku saba da yanayin zafi ba, tsarin daidaitawa a hankali a cikin kwanaki 714 na FLT1 yana rage haɗarin sosai. Fara da ƙarancin ƙarfi da gajeren lokaci, sannan a hankali ƙara ɗaukar hoto. Wannan yana da mahimmanci musamman ga wasannin matasa. Ƙungiyar Masu horar da Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin

Yin Amfani da Ƙididdigar Zafin jiki da Yanayin Yanayin Duniya na Ƙarƙashin Bulb

Yanayin zafin jiki na iska kadai baya ɗaukar cikakken haɗari. FTL:0 (wanda ya haɗu da zafin jiki da danshi) da kuma WBGT (Wet Bulb Globe Temperature) suna da inganci sosai. WBGT yana lissafin zafin jiki, danshi, saurin iska, da hasken rana. Misali, a WBGT na 82 ° F (28 ° C), haɗarin rashin lafiyar zafi yana da girma, kuma ya kamata ku tsara hutu na yau da kullun da rage ƙarfin aiki. Yawancin ƙungiyoyin wasanni, gami da Ƙungiyar Kocin Kwallon Kafa ta Amurka, suna amfani da WBGT don saita jagororin motsa jiki. Masu saka idanu na WBGT masu ɗaukar hoto suna da araha kuma ana iya amfani dasu a gefe.

Sanin Yanayin Gaggawa da Ya Shafi Wuta

Alamun gargadi na farko sun hada da ciwon kai, wartsakewa, kumburi, yawan gumi, da kuma ƙwayar tsoka. Idan ka lura da waɗannan a cikin kanka ko abokin aiki, nan da nan ka matsa zuwa wani wuri mai sanyi, sha ruwa, da hutawa.

Kariya Daga Rana da Kuma Tufafi

Bayan hydration, kariya ta jiki yana da mahimmanci. Sanya tufafi masu haske, masu haske, masu sassaucin ra'ayi waɗanda ke nuna hasken rana. Yi amfani da allurar kare rana mai faɗi tare da SPF 30 ko mafi girma a kan fata, sake amfani da kowane sa'o'i biyu ko bayan gumi mai yawa. Hat mai faɗi da tabarau masu hana hasken rana suna da mahimmanci ga idanu da fuska. Guji mafi zafi a rana yawanci daga 10 na safe zuwa 4 na yamma.

Yin Wasa a Lokacin da Ruwa Ya Yi sanyi: Yin Fushin Hoto da Kuma Hana Frostbite

Lokacin sanyi yana kawo haɗari, musamman idan iska ta yi sanyi. Ba kamar zafi ba, sanyi zai iya ɓoye maka saboda alamun farko shivering, numbness sanyi sauki a yi watsi da su. Tsayawa lafiya yana nufin sarrafa duka zafi da danshi.

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Saurin sa tufafi a cikin yadudduka shine misali na zinariya. Layer na asali (a gefen fata): roba mai laushi mai laushi ko merino, bai taɓa yin auduga ba ( auduga tana riƙe da gumi kuma tana sanyaya ku cikin haɗari). Layer na tsakiya : mai rufi mai rufi ko jaket mai saukarwa wanda ke ɗaure zafin jiki. Kayan waje : rigar iska da jaket mai hana ruwa da wando waɗanda ke ba da damar ɓarna. Wannan tsarin yana ba ku damar cirewa ko ƙara yadudduka yayin canje-canje a matakin aiki. Don wasanni masu ƙarfi kamar gudu ko hockey, zaku iya farawa da ƙananan yadudduka don kauce wa ɗumi a farkon, sannan ku ƙara yadudduka a lokacin hutawa.

Kāre Ƙarƙashin Ƙafa: Hannaye, Kafa, Kai

Ana rage yawan jini zuwa yatsunsu, yatsunsu, da kunnuwa a cikin sanyi, yana sa su zama masu rauni ga daskarewa. Sanya 'yan kwalliya masu rufi da ruwa da rigakafin ruwa da kuma wando mai zafi da ke da ƙarfi da ruwa. (zo da wani nau'i na biyu, saboda ƙafafun da ke gumi suna sanyi da sauri). Hat ɗin da ke rufe kunnuwan yana da mahimmanci.Har zuwa 40% na zafin jiki na iya ɓacewa ta hanyar rufe kai. A cikin sanyi mai tsanani, yi amfani da balaclava ko mask na fuska don kare waƙoƙi da hanci. Don wasanni da ke buƙatar ƙwarewa, nemi laushi mai rufi mai rufi a ƙarƙashin hannayen hannu na waje.

Canje-canje a Wurin Yin Jiki a Lokacin da Yanayi Yake da sanyi

Ci gaba da motsawa don kula da zafin jiki, amma ka guji yawan aiki wanda ke haifar da gumi mai yawa. Idan ka zama mai danshi, canza zuwa tufafi masu bushewa nan da nan. FTL: 0 Wind Chill Index shi ne mafi kyawun mai nuna haɗari fiye da zafin jiki na iska kadai. A cewar Hukumar Yanayi ta Kasa, ya kamata a iyakance ko a jinkirta ayyukan waje lokacin da iska ta yi sanyi a ƙasa da FLT: 2 ° F (-28 ° C) don kowane dogon lokaci. Duba tsinkaya da tsara ga gajeren zaman tare da ƙarfin sarrafawa. Warm up a hankali a lokacin sanyi don hana tsokoki na tsokoki. fara da motsa jiki mai ƙarfi da kuma yin gudu mai sauƙi kafin cikakken ƙarfin.

Gano Ƙarfin Hoto da Ƙarfin Ƙarfin

Alamu na Hypothermia sun hada da rawar jiki mara kyau, magana mara kyau, bacci, da rikicewa. Frostbite yana farawa da numbness da fari mai fari, musamman a yatsunsu, yatsunsu, hanci, da gansa. Kada ku shafa wuraren da aka yi sanyi wanda zai iya haifar da lalacewar hanji. Maimakon haka, a hankali ku warming a cikin ruwa mai dumi (ba zafi ba). nemi kulawar likita don zurfin sanyi ko hypothermia.

Yin Wasa a Lokacin Ruwa ko Ruwa: Tsaro a Kan Gidan da Haske

Yanayin da ake yi a cikin ruwa yana haifar da haɗari biyu: ƙasa mai zamewa da hadari mai ƙarfi. Ko da ruwan sama mai sauƙi zai iya juya filin da ke da ciyayi zuwa wani wuri mai haɗari, yayin da yawan ruwan sama yakan nuna cewa akwai hasken wuta.

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Kafin wasan ya fara, bincika filin, filin wasa, ko hanyar don ganin ruwa mai tsayawa, ramuka na laka, ko tabo mai santsi. Sanya takalma tare da zurfin matakai (misali, ƙuƙwalwa don ciyawar, masu gudu don datti) waɗanda ke ba da kyakkyawan ƙarfi. Idan kuna wasa a kan farfajiyar roba mai laushi, ku yi hankaliyana iya zama mai santsi kamar kankara. Yi la'akari da jinkirta idan farfajiyar ta cika da ruwa ko idan gani ya ragu sosai. Don filayen ciyawa, bincika wuraren taushi waɗanda zasu iya haifar da rawar gwiwa. A kan kotunan wuya, yi amfani da takalma tare da ƙafar roba mara alama da aka tsara don yanayin rigar.

Tsaron Haske: Dokar 30/30 da Ƙarshenta

Walƙiya ita ce mafi haɗari ga guguwar guguwa. Dokar FLT: 30/30 ita ce yarjejeniyar tsaro da aka karɓa sosai: idan ka ga walƙiya kuma ka ji guguwa a cikin sakan 30 na FLT: 3, nemi mafaka nan da nan. Ka kasance a cikin gida aƙalla minti 30 bayan guguwar ƙarshe. Kada ka nemi mafaka a ƙarƙashin itatuwa, guguwa, ko kayan ƙarfe. Idan ka kama a filin buɗe ba tare da mafaka ba, ka sunkuya a ƙasa a kan ƙafafunka, ka rage haɗuwa da ƙasa, kuma ka guji ruwa. Hukumar Oceanic da Atmospheric Administration (NOAA) ta ba da shawarwarin tsaro na 'yan iska na 'yan iska na 'yan iska na 'yan iska na waje. Don wasanni na guguwa, ka sanya mai saka idanu wanda ke amfani da walƙiya mai gano yanayi kamar WeatherBlock. Ka tuna cewa zaka iya jin walƙiya daga kilomita 10, don haka idan ka iya jin hadari, zaka iya jin hasken wuta daga nesa.

Kula da Kayan Aiki da Kuma Kiwon Lafiya na Gashi

Kayan aiki mai laushi, ƙwallon ƙafa, bats zai iya zama mai zamewa kuma ya haifar da saukowa ta hanyar haɗari ko kuskuren haɗari. Dry off gear akai-akai. Don tsawon lokaci, tufafi masu laushi na iya taimakawa wajen saurin fata (flt:1) har ma da matsawa ƙafa idan ƙafafun suna cikin ruwa na awanni. Canja zuwa tufafi masu bushewa da wuri bayan wasa a cikin ruwan sama. Aiwatar da jelly mai mai mai mai ko maganin shafawa a wuraren da ke da sanadin shafawa, kamar tsummoki da hannuwan hannu. Ga masu tsaron gida ko 'yan wasa waɗanda ke nutsewa sau da yawa, la'akari da safofin hannu masu hana ruwa.

Yin Wasa a Yanayin Iska: Biomechanics da Sanin Hadari

Babban iska ba kawai yana shafar daidaito da ganuwa ba har ma da yanayin kayan aiki. Wani iska mai ƙarfi na iya rushe maƙasudai masu ɗaukar hoto, aika da ƙwallon ƙafa masu sauƙi, ko busa ɓarnar a idanun 'yan wasa. Dole ne a yi la'akari da waɗannan haɗarin masu ƙarfi.

Kāre Muhalli

Kafin wasa, FLT: 0 ya kafa ko ya saukar da duk wani tsari mai sauƙi - tanti, tarps, kwalliyar kwallon kafa mai ɗaukar hoto, tutar. Ko da iska mai matsakaici (2030 mph) na iya canza wani abu mai laushi zuwa harbi mai haɗari. Bincika haɗarin sama kamar matattun igiyoyin itace ko alamun da ba a tabbatar da su ba. Don wasanni kamar wasan tennis ko pickleball, tabbatar da cewa posts ɗin net suna da nauyi. Don wasanni na filin, bincika ƙwallon ƙafa don tabbatar da cewa an ɗaure su da aminci zuwa ƙasa; raunin da yawa yana faruwa lokacin da ƙwallon ƙafa ba a tabbatar da shi ba.

Gyara Ganuwa da Sadarwa

Wind na iya ɗaukar ƙura, yashi, ko pollen, yana lalata gani. Sanya tabarau masu kariya idan ya cancanta. Lokacin da saurin iska ya wuce 2530 mph, yi la'akari da sauya ayyukan: canzawa zuwa ƙananan motsa jiki, rage nisa, ko amfani da kayan aiki mai nauyi. Kururuwa ga abokan aiki ya zama mafi wuya; yi amfani da siginar hannu azaman madadin sadarwa. Don wasanni waɗanda ke dogaro da tsallewa ko kicking daidaici, motsa jiki a yanayin iska na iya inganta daidaitawa amma saka idanu don ƙaruwar gajiya saboda ƙarin ƙoƙari akan guguwa.

Lokacin da Za Ka daina Yin Wasa: Ƙarƙashin Saurin Iska

Jagororin gaba ɗaya daga Majalisar Tsaro ta Amurka sun ba da shawarar dakatar da wasa a waje lokacin da iska mai ƙarfi ta wuce ]35 mph ] (ko iska sama da 40 mph) don saitunan da ba na sana'a ba. Ga wasanni masu ƙwarewa kamar yin yawo ko hawa keke, ƙananan ƙuntatawa suna amfani. Koyaushe dogara da shawarwarin yanayi na gida fiye da hukunci na mutum. Hukumar Yanayi ta Kasa tana ba da shawarwarin iska a ainihin lokacin ta yanki. Bugu da ƙari, la'akari da iska mai sanyi a yanayin sanyi: ko da 20 ° F tare da iska mai ƙarfi 30 mph yana haifar da iska mai sanyi kusa da 0 ° F, yana ƙara haɗarin sanyi.

Abubuwan da Za a Yi la'akari da Su na Musamman a Yanayin Yanayi na Ƙarfi ko kuma na Yanayi

Wani lokaci yanayi baya dacewa da rukuni ɗaya. Misali, yanayi mai zafi da danshi na FLT: 1 yana haifar da haɗarin haɗari; sanyi da rigar ruwa na FLT: 3 suna haɓaka haɗarin hypothermia; iska mai ƙarfi tare da zafi na FLT: 5 na iya haifar da saurin ɓarkewa. A waɗannan lokuta, yi amfani da ƙa'idodin aminci. Hakanan la'akari da ingancin iska na FLT: ƙarancin ingancin iska daga hayaki na daji ko gurɓataccen iska na iya sa wasa a waje ba shi da aminci ko da a yanayin zafi mai laushi. Gidan yanar gizon FLT: 8NowAir ya ba da ƙididdigar ingancin iska na yanzu (AQI). Lokacin da AQI ya wuce 150, musamman ga yara da masu asma, ya kamata a motsa wasa a cikin gida ko a jinkirta.

Tsawon da kuma tsananin hasken UV

Wuraren da ke kan tudu (sama da ƙafa 5,000) suna haifar da ƙarin ƙalubale: ƙananan matakan oxygen suna rage ƙarfin iska, kuma ƙaruwar hasken UV yana haɓaka haɗarin ƙona rana. Yi aiki a cikin 'yan kwanaki, ku kasance cikin ruwa mai kyau, kuma ku yi amfani da sunscreen SPF 50 +. Ko da a ranakun da aka rufe, hasken UV na iya shiga cikin girgije kuma ya haifar da ƙonawa, don haka koyaushe ku yi amfani da sunscreen lokacin wasa a waje.

Kayan Aiki da Ayyuka don Kula da Yanayi

Kasancewa da kayan aiki masu aminci don lura da yanayi. Baya ga saka idanu na WBGT don zafi, yi amfani da aikace-aikacen radar kamar WeatherBug ko NOAA Weather Radar don bin diddigin guguwa. Yawancin wasannin matasa yanzu suna buƙatar amfani da na'urorin gano walƙiya waɗanda ke ba da faɗakarwa a ainihin lokacin. Tashar yanayi mai sauƙi mai ɗaukar hoto na iya auna saurin iska, zafin jiki, da danshi a wurin, yana ba ku cikakken bayanai don yanke shawara maimakon dogaro da hasashen da zai iya kasancewa mil mil.

Ƙarshe: Gina Al'adu na Tsaron Yanayi

Bin ƙa'idodin aminci a cikin yanayi daban-daban na yanayi yana tabbatar da cewa ayyukan waje suna zama masu ban sha'awa kuma ba tare da rauni ba. Hanyar da ta fi dacewa ita ce tsara gaba, saka idanu kan yanayi koyaushe, da kuma yin aiki da ƙuduri lokacin da haɗari suka taso. Kocin, iyaye, da 'yan wasa kowane suna da alhakin tattauna manufofin yanayi kafin farkon kakar, kuma kada ku bari gasa ta wuce hankalin jama'a. Ka tuna, babu wasa da ya cancanci tafiya zuwa dakin gaggawa. Ta bin ƙa'idodin da aka bayyana a sama, zaku iya jin daɗin fa'idodin kiwon lafiya na yin wasa a waje a kowane yanayi, duk shekara.

Bayani mai mahimmanci: Kullum ku kasance a cikin sanarwa game da hasashen yanayi, ku saka hannun jari a cikin kayan aiki mai kyau, kuma ku kasance a shirye don canzawa ko jinkirta wasa lokacin da yanayi ba shi da aminci.