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Presentation Package for Concepts of Fitness and Wellness 6e

Presentation Package for Concepts of Fitness and Wellness 6e. Section IV: Concept 12: Safe Physical Activity and Exercises. Bad News:. Some exercises should be used with caution or not used at all because they are "high risk" exercises or because they may cause more harm than good.

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Presentation Package for Concepts of Fitness and Wellness 6e

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  1. Presentation Package for Concepts of Fitness and Wellness 6e Section IV: Concept 12: Safe Physical Activity and Exercises

  2. Bad News: • Some exercises should be used with caution or not used at all because they are "high risk" exercises or because they may cause more harm than good. Concepts of Fitness and Wellness 6e

  3. Click for info on Lab 12a Good News: • There are safe alternatives for most "bad" exercises. The presentation will review bad exercises and help you select safer alternatives Concepts of Fitness and Wellness 6e

  4. Microtrauma • An injury which results from chronic repetitive motions that violate the integrity of our joints. • Pain and deficits due to microtrauma are often attributed incorrectly to "old age". “On the Web”12-1 has info on carpaltunnel syndrome Concepts of Fitness and Wellness 6e

  5. Click for descriptions and graphics of some common injuries Acute Injury • A stress, strain or injury that produces an "ouch" at the time of injury or within several hours. • Common examples: • Sprains • Strains • Fractures Concepts of Fitness and Wellness 6e

  6. Chronic Injury • Many chronic injuries happen as a result of overtraining. This usually results from violating the law of progression and doing too much exercise or doing additional additional exercise without ample recovery Concepts of Fitness and Wellness 6e

  7. Treatment of Injuries R Rest I Ice C Compression E Elevation Concepts of Fitness and Wellness 6e

  8. Anatomical Terms • Hyperflexion: bending a joint more than normal. Closing the angle at the joint. • Hyperextension: opening a joint angle (i.e., returning it past the normal anatomical position.) Concepts of Fitness and Wellness 6e

  9. Biological Terms • Valsalva maneuver: increased pressure in the thoracic region with resultant problems associated with subsequent fainting or dizziness. Concepts of Fitness and Wellness 6e

  10. Examples of Bad Exercises and Safer Alternatives • Neck stretches • Back stretches • Abdominal exercises • Hamstring exercises • Shin exercises • Bench press exercises • Quadriceps exercise Graphics for these exercises are provided on subsequent slides See “On the Web” 12-4 Concepts of Fitness and Wellness 6e

  11. Neck Stretches BAD GOOD Full Neck Circling Partial Circling - Head Clock Concepts of Fitness and Wellness 6e

  12. Back Stretches BAD GOOD Leg Hug Shoulder Stand Bicycle Concepts of Fitness and Wellness 6e

  13. Abdominal Exercises BAD GOOD Crunch - Hands on Ears Hands Behind Head Sit-up Concepts of Fitness and Wellness 6e

  14. Abdominal Exercises BAD GOOD Reverse Curl Double Leg Lifts Concepts of Fitness and Wellness 6e

  15. Hamstring Stretches BAD BAD GOOD Bar Stretch Standing Toe Touch Back-Saver Hamstring Stretch Concepts of Fitness and Wellness 6e

  16. Shin and Quadriceps Stretches BAD GOOD GOOD Shin Stretch Quad Stretch Standing Stretch Concepts of Fitness and Wellness 6e

  17. Bench Press Exercise BAD GOOD Bench Press - Back Arched Bench Press - Knees Bent Concepts of Fitness and Wellness 6e

  18. Quadriceps Exercises BAD GOOD Deep Squating Exercise(“Deep Knee Bends”) Alternate Leg Kneel (“Lunges”) Concepts of Fitness and Wellness 6e

  19. General Exercise Guidelines • No hyperflexion of knee or neck • No hyperextension of neck, knee or low back • No twisting or lateral force to the knee • No breath holding during exercise • Avoid stretching already long / weak muscles • Avoid shortening already short /strong muscles • Avoid passive neck stretches and any ballistic passive stretches Concepts of Fitness and Wellness 6e

  20. Specific Exercise Guidelines • Stretch chest muscles, hip flexors, calf and hamstrings, lower back and medial thigh rotators. • Strengthen the abdominals and the shoulder muscles upper and lower back extensors, shin muscles and lateral hip rotators Concepts of Fitness and Wellness 6e

  21. Online Learning Center “On the Web” pages for Concept Web Resources Concepts of Fitness and Wellness 6e

  22. Supplemental Graphics Lab Information Exercise Injuries

  23. Lab 12a InformationSafe Exercises Return to presentation • Check the “questionable” or exercises that you have done in the past. • Question: To what extent have you been affected by doing these exercises? • Check the “safer” exercises that you might add to your exercise program. • Question: Will you change your exercise program as a result of this information? Concepts of Fitness and Wellness 6e

  24. Common Exercise Injuries • Sprains - ligaments • Strains - muscles/tendons • Fractures - bones Concepts of Fitness and Wellness 6e

  25. Ligament Sprain(ankle inversion injury) Graphic from Booher and Thibodeau, 1994 Concepts of Fitness and Wellness 6e

  26. Muscle Strain • Tearing occurs in muscle belly or tendon. • 1o: discomfort • 2o: some tearing • 3o: complete rupture Graphic from Booher and Thibodeau, 1994 Concepts of Fitness and Wellness 6e

  27. Bone Fracture Return to presentation • Acute fractures can be “open” or “closed” • Stress fractures or “fatigue fractures” are cracks or incomplete fractures that occur from more chronic overuse or misuse. Concepts of Fitness and Wellness 6e

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