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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 13: Body Mechanics, Posture and Care of the Back and Neck. Back Facts. 80% of the population will experience some form of back pain at some point during their lifetime.

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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 13: Body Mechanics, Posture and Care of the Back and Neck

  2. Back Facts • 80% of the population will experience some form of back pain at some point during their lifetime. • Back problems problems account for 40% of all work days missed due to injury or illness. Concepts of Fitness and Wellness 6e

  3. Back Facts • Back pain is the most common cause of inactivity in the 45 and older age group. • Backache is second only to headache as a common medical complaint. Concepts of Fitness and Wellness 6e

  4. See image of spinal column Potential Causes of Back or Neck Pain • Muscle Tension • Arthritis • Bone spurs • Degenerated disk • Herniated disk There is an increased riskof all of these conditions with age Concepts of Fitness and Wellness 6e

  5. Causes of Back Pain • With age, the disk degenerates and the space for the nerve roots is reduced. • Bone spurs and arthritis can impinge on the nerves and cause pain Concepts of Fitness and Wellness 6e

  6. Impact from Repeated Use of “Bad Exercises” • Certain exercises or movements put the back at risk and should be avoided Concepts of Fitness and Wellness 6e

  7. Click forlab 13a info Risk Factors for Back Problems • Non-modifiable: • Family history (osteoporosis/joint problems) • Age • Modifiable: • Postural: Poor postural habits • Physical: Poor fitness in low back area • Behavioral: Lifestyle behaviors • Dangerous exercises or movements • Frequent or improper lifting • Extended standing or extended sitting Concepts of Fitness and Wellness 6e

  8. What is Good Posture? • Minimal stress on the vertebral joints and supporting ligaments. • Body segments balanced around the center of gravity Bad Good

  9. Click forlab 13b info Elements of Good Standing Posture • Head centered - chin level • Chest high - not strained • Shoulders down and back • Abdomen flat ("suck and tuck") • Knees straight and relaxed • Feet parallel and weight balanced Concepts of Fitness and Wellness 6e

  10. Causes of Poor Posture • Hereditary • Poor fitness • Lack of knowledge • Bad habits Concepts of Fitness and Wellness 6e

  11. Postural Problems:Scoliosis • Most severe condition • Characterized by a curved spine • Congenital or acquired • Corrected with braces, exercises or operations Concepts of Fitness and Wellness 6e

  12. Postural Problems:Lumbar Lordosis • Most common condition • Characterized by "sway back" posture • Results from weak abdominals and short hip flexors Concepts of Fitness and Wellness 6e

  13. Lumbar Lordosis • Weak abdominals and short hip flexors tip the pelvis forward and increase back strain Concepts of Fitness and Wellness 6e

  14. Proper Posture • Strong abdominals and flexible hip flexors keep the pelvis neutral and the body in alignment Concepts of Fitness and Wellness 6e

  15. Strategies for Promoting Back Health • Postural Influences • Physical Influences • Behavioral Influences Each of these categories is described in subsequent slides Concepts of Fitness and Wellness 6e

  16. Back Care Tips - Postural • When standing keep the lower back flat (stand with one foot on a stool) • When sitting avoid slouching(see graphic on next slide) • When lying keep knees and hips bent (avoid lying on stomach) • When sleeping use a firm mattress Concepts of Fitness and Wellness 6e

  17. Slouching Increases Strain on Low Back • Slouching in a chair increases the pressure on the vertebral disks and can lead to back pain Note: similar position of spine when bending over Concepts of Fitness and Wellness 6e

  18. Click forlab 13c info Back Care Tips - Physical • Strengthen abdominal muscles • Strengthen hip extensors • Stretch hip flexors • Stretch hamstrings Example of Swiss Ball Exercises Example of Strength Machines Concepts of Fitness and Wellness 6e

  19. Back Health Tips - Behavioral • Avoid hazardous exercises • Avoid sudden jerky back movements • Avoid improper lifting and carrying Click for more info Concepts of Fitness and Wellness 6e

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

  21. Supplementary Graphics Lab Information Additional Graphics

  22. Lab 13a InformationThe Healthy Back Test Return to presentation • Complete the risk factor questionnaire to evaluate back health risks. • The questionnaire includes demographic questions, behavioral questions as well as scores from a back test and postural evaluations. Concepts of Fitness and Wellness 6e

  23. Lab 13b InformationEvaluating Posture Return to presentation • Have a partner perform a postural evaluation based on the criteria listed on the evaluation chart. • Discuss any deviations that were moderate or severe and whether you feel the ratings were informative for you. Concepts of Fitness and Wellness 6e

  24. Lab 13c InformationLogging Exercises for Back Care Return to presentation • Based on results of Healthy Back Test, plan exercises to help improve your back fitness. • Log your efforts to complete these exercises during the week. Concepts of Fitness and Wellness 6e

  25. Poor Lifting Technique • The poor leverage used here to lift a 50 lb box causes extreme forces to be imparted on the spine. • 750 pounds of tensile force on the muscles of the low back • 850 pounds of compressional force on the lumbar disks Concepts of Fitness and Wellness 6e

  26. Back Care Tips:Lifting and Carrying • Stand close and assume a wide base • Maintain normal lordotic curve and bend at the hips and knees • Keep object close to the body’s ‘center of gravity’ • Avoid hyperextending the neck or back when lifting Concepts of Fitness and Wellness 6e

  27. Demonstration of Bad and Good Lifting Technique Return to presentation Concepts of Fitness and Wellness 6e

  28. Functions of Spinal Column Return to presentation • Load bearing • Permits movement • Protects spinal cord

  29. Swiss Ball Exercises Return to presentation See “On the Web” 13-3 for more on swiss balls Concepts of Fitness and Wellness 6e

  30. Resistance Machines for Back Strength Return to presentation See “On the Web”13-4 for more on MedX equipment or visit www.Medxonline.com Concepts of Fitness and Wellness 6e

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