Presentation Package for Concepts of Fitness and Wellness 6e

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Presentation Package for Concepts of Fitness and
Wellness 6e

• Section IV Concept 12
• Safe Physical Activity and Exercises

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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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Good News
Click for info on Lab 12a

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

The presentation will review bad exercises and
help you select safer alternatives
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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".

Web12-1 has info on carpaltunnel syndrome
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Acute Injury
Click for descriptions and graphics of some
common injuries

• A stress, strain or injury that produces an
  "ouch" at the time of injury or within several
  hours.
• Common examples
• Sprains
• Strains
• Fractures

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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

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Treatment of Injuries

• R Rest
• I Ice
• C Compression
• E Elevation

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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.)

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Biological Terms

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

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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 Web12-4
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Neck Stretches
BAD
GOOD
Full Neck Circling
Partial Circling - Head Clock
12
Back Stretches
BAD
GOOD
Leg Hug
Shoulder Stand Bicycle
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Abdominal Exercises
BAD
GOOD
Crunch - Hands on Ears
Hands Behind Head Sit-up
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Abdominal Exercises
BAD
GOOD
Reverse Curl
Double Leg Lifts
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Hamstring Stretches
BAD
GOOD
BAD
Bar Stretch
Standing Toe Touch
Back-Saver Hamstring Stretch
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Shin and Quadriceps Stretches
BAD
GOOD
GOOD
Shin Stretch
Quad Stretch
Standing Stretch
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Bench Press Exercise
BAD
GOOD
Bench Press - Back Arched
Bench Press - Knees Bent
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Quadriceps Exercises
BAD
GOOD
Deep Squating Exercise(Deep Knee Bends)
Alternate Leg Kneel (Lunges)
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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

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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

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Web Resources
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Supplemental Graphics

• Lab Information
• Exercise Injuries

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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?

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Common Exercise Injuries

• Sprains - ligaments
• Strains - muscles/tendons
• Fractures - bones

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Ligament Sprain(ankle inversion injury)
Graphic from Booher and Thibodeau, 1994
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Muscle Strain

• Tearing occurs in muscle belly or tendon.
• 1o discomfort
• 2o some tearing
• 3o complete rupture

Graphic from Booher and Thibodeau, 1994
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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.