presentation package for concepts of fitness and wellness 6e section iv: concept 12: safe physical...

Presentation Package for Presentation Package for Concepts of Fitness and Wellness 6eConcepts of Fitness and Wellness 6e

Section IV: Concept 12:Section IV: Concept 12:

Safe Physical Activity and Safe Physical Activity and ExercisesExercises

2 Concepts of Fitness and Wellness 6e

Bad News:Bad News:

Some exercises should be used with Some exercises should be used with caution or not used at all because caution or not used at all because they are "high risk" exercises or they are "high risk" exercises or because they may cause more harm because they may cause more harm than good.than good.


Good News:Good News:

There are safe alternatives for most There are safe alternatives for most "bad" exercises."bad" exercises.

Click for info on Lab 12a

The presentation will review bad exercises and help you select safer

alternatives


MicrotraumaMicrotrauma

An injury which results from chronic An injury which results from chronic repetitive motions that violate the repetitive motions that violate the integrity of our joints. integrity of our joints.

Pain and deficits due to microtrauma Pain and deficits due to microtrauma are often attributed incorrectly to are often attributed incorrectly to "old age"."old age".

“On the Web”12-1 has info on carpaltunnel syndrome


Acute InjuryAcute Injury

A stress, strain or injury that A stress, strain or injury that produces an "ouch" at the time of produces an "ouch" at the time of injury or within several hours.injury or within several hours.

Common examples:Common examples:– SprainsSprains– StrainsStrains– FracturesFractures

Click for descriptions and graphics of some common injuries


Chronic InjuryChronic Injury

Many chronic injuries happen as a Many chronic injuries happen as a result of result of overtrainingovertraining. This usually . This usually results from violating the law of results from violating the law of progression and doing too much progression and doing too much exercise or doing additional exercise or doing additional additional exercise without ample additional exercise without ample recoveryrecovery


Treatment of InjuriesTreatment of Injuries

RR Rest Rest

II Ice Ice

CC Compression Compression

EE Elevation Elevation


Anatomical TermsAnatomical Terms

Hyperflexion:Hyperflexion: bending a joint more bending a joint more than normal. Closing the angle at the than normal. Closing the angle at the joint.joint.

Hyperextension:Hyperextension: opening a joint angle opening a joint angle (i.e., returning it past the normal (i.e., returning it past the normal anatomical position.)anatomical position.)


Biological TermsBiological Terms

Valsalva maneuver: increased Valsalva maneuver: increased pressure in the thoracic region with pressure in the thoracic region with resultant problems associated with resultant problems associated with subsequent fainting or dizziness. subsequent fainting or dizziness.

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Concepts of Fitness and Wellness 6e

Examples of Bad Exercises Examples of Bad Exercises and Safer Alternativesand Safer Alternatives

Neck stretchesNeck stretches Back stretchesBack stretches Abdominal exercisesAbdominal exercises Hamstring exercisesHamstring exercises Shin exercisesShin exercises Bench press exercisesBench press exercises Quadriceps exerciseQuadriceps exercise

Graphics for these exercises

are provided on subsequent slides

See “On the Web” 12-4

11


Neck StretchesNeck Stretches

BAD GOOD

Full Neck Circling Partial Circling - Head Clock

12


Back StretchesBack Stretches

BAD GOOD

Shoulder Stand Bicycle

Leg Hug

13


Abdominal ExercisesAbdominal Exercises

BAD GOOD

Hands Behind Head Sit-up

Crunch - Hands on Ears

14


Abdominal ExercisesAbdominal Exercises

Double Leg Lifts Reverse Curl

BAD GOOD

15


Hamstring StretchesHamstring Stretches

BAD GOOD

Standing Toe Touch

Back-Saver Hamstring StretchBar Stretch

BAD

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Shin and Quadriceps Shin and Quadriceps StretchesStretches

BAD GOOD

Standing Stretch

Shin Stretch Quad Stretch

GOOD

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Bench Press ExerciseBench Press Exercise

BAD GOOD

Bench Press - Back Arched Bench Press - Knees Bent

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Quadriceps ExercisesQuadriceps Exercises

Deep Squating Exercise(“Deep Knee Bends”)

Alternate Leg Kneel(“Lunges”)

BAD GOOD

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General Exercise GuidelinesGeneral Exercise Guidelines

No hyperflexion of knee or neckNo hyperflexion of knee or neck No hyperextension of neck, knee or low backNo hyperextension of neck, knee or low back No twisting or lateral force to the kneeNo twisting or lateral force to the knee No breath holding during exercise No breath holding during exercise Avoid stretching already long / weak muscles Avoid stretching already long / weak muscles Avoid shortening already short /strong Avoid shortening already short /strong

musclesmuscles Avoid passive neck stretches and any ballistic Avoid passive neck stretches and any ballistic

passive stretchespassive stretches

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Specific Exercise GuidelinesSpecific Exercise Guidelines

Stretch chest muscles, hip flexors, Stretch chest muscles, hip flexors, calf and hamstrings, lower back and calf and hamstrings, lower back and medial thigh rotators.medial thigh rotators.

Strengthen the abdominals and the Strengthen the abdominals and the shoulder muscles upper and lower shoulder muscles upper and lower back extensors, shin muscles and back extensors, shin muscles and lateral hip rotatorslateral hip rotators

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Web ResourcesWeb Resources

“On the Web” pages for Concept

Online Learning Center

Supplemental GraphicsSupplemental Graphics

Lab InformationLab Information

Exercise InjuriesExercise Injuries

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Lab 12a InformationLab 12a InformationSafe ExercisesSafe Exercises

Check the “questionable” or exercises Check the “questionable” or exercises that you have done in the past.that you have done in the past.– Question:Question: To what extent have you been To what extent have you been

affected by doing these exercises?affected by doing these exercises? Check the “safer” exercises that you Check the “safer” exercises that you

might add to your exercise program.might add to your exercise program.– Question:Question: Will you change your exercise Will you change your exercise

program as a result of this information?program as a result of this information?

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24


Common Exercise InjuriesCommon Exercise Injuries

Sprains - ligamentsSprains - ligaments Strains - muscles/tendonsStrains - muscles/tendons Fractures - bonesFractures - bones

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Ligament SprainLigament Sprain(ankle inversion injury)(ankle inversion injury)

Graphic from Booher and Thibodeau, 1994

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Muscle StrainMuscle Strain

Tearing occurs in Tearing occurs in muscle belly or muscle belly or tendon.tendon.– 11o: discomfort: discomfort– 22o: some tearing: some tearing– 33o: complete rupture: complete ruptureGraphic from Booher and Thibodeau, 1994

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Bone FractureBone Fracture

Acute fractures can be Acute fractures can be “open” or “closed”“open” or “closed”

Stress fractures or Stress fractures or “fatigue fractures” are “fatigue fractures” are cracks or incomplete cracks or incomplete fractures that occur fractures that occur from more chronic from more chronic overuse or misuse.overuse or misuse.

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presentation package for concepts of fitness and wellness 6e section iv: concept 12: safe physical...

Documents

concepts of fitness

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e shin

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e examples of bad exercises

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