Download Foundations of Personal Fitness

1
What You Will Do
Apply the biomechanical principle of force to
walking and jogging.
Describe examples of unsafe walking/jogging
technique.
Identify common fitness-related injuries.
Explain how to treat and prevent common
fitness injuries.
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Terms to Know
biomechanics
tendons
ligaments
cartilage
shinsplint
strain
sprain
RICE
stress fracture
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Preventing Fitness Injuries
Have you ever experienced soreness after a
workout?
There are actions you can take to relieve the
discomfort and avoid common fitness-related
injuries.
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Biomechanics
Term to Know
Biomechanics
The laws of biomechanics dictate
that when you jog slowly, your foot
strikes the ground with a force that
is three times your body weight.
The study and
the application of
principles of
physics to
human motion.
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Biomechanics
These tips will help you walk and jog safely and
efficiently from a biomechanical standpoint:
Start slowly. Follow the recommendations for efficient, gentle
walking and jogging.
Breathe deeply through your nose and mouth, rather than through
your nose only.
Relax your fingers, hands, arms, shoulders, neck, and jaw.
Bend your arms at the elbows at an angle of about 90 degrees.
Swing your arms straight forward and back instead of
across your body.
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Biomechanics
These tips will help you walk and jog safely and
efficiently from a biomechanical standpoint.
Stand upright.
Hold your head up, and minimize your head motion.
Develop a smooth, even stride that feels natural and
comfortable to you.
When your foot strikes the ground, it should land on the heel.
Try to point your toes straight ahead as your heel strikes the
ground. Push off on the ball of your foot.
Do not pound noisily as you walk or jog.
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Biomechanics
These tips will help you walk and jog safely and
efficiently from a biomechanical standpoint.
Avoid slapping your feet and excessive bouncing.
Try to walk or jog on soft surface, such as a dirt road, track, or
grassy area, as compared to a concrete or asphalt surface.
Avoid hilly surfaces, because they can place unusual stress on
your muscles and joints.
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Common Fitness Injuries and Treatment
Pay close attention to any injury and seek
medical attention if the injury interferes with
your ability to perform tasks and activities.
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Common Fitness Injuries and Treatment
The most common types of fitness injuries are:
Skin injuries
Muscle injuries
Connective tissue injuries
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Common Fitness Injuries
and Treatment
Connective tissue is the soft
material that helps hold the soft
material that helps hold bones
and joints of the body in place.
Terms to Know
Tendons
Bands of
connective tissue
that connect
muscles to
bones.
Tendons are one type of
connective tissue.
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Common Fitness Injuries
and Treatment
Terms to Know
A second type of connective
tissue is ligaments.
Bands of tissue
that connect
bone to bone
and limit the
movement of
joints
Ligaments
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Common Fitness Injuries
and Treatment
A third type of connective tissue
is cartilage.
Terms to Know
Cartilage
The tissue that
surrounds the
ends of bones at
a joint to prevent
the bones from
rubbing against
each other.
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Common Fitness Injuries
and Treatment
Shinsplints are a type of
connective tissue injury that often
results from overuse.
Terms to Know
Shinsplints
Inflammation of a
tendon or muscle
in the leg.
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Common Fitness Injuries
and Treatment
A strain is a type of connective
tissue injury that can result from
insufficient warm-up, lack of
flexibility, or overuse.
Terms to Know
Strain
A pull or rip in a
muscle or
tendon.
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Common Fitness Injuries
and Treatment
A sprain is a type of connective
tissue injury that can result from
a sudden twisting force to a joint.
Terms to Know
Sprain
A tear of a
ligament.
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Common Fitness Injuries
and Treatment
In the event of a strain or sprain,
you should immediately use the
RICE formula.
Terms to Know
RICE
A first-aid
procedure for
strains and
sprains that
become swollen.
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Common Fitness Injuries and Treatment
R est the injured area.
I ce the area to reduce swelling.
C ompress the area by wrapping it in an elastic bandage.
E levate, or raise the body part.
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Common Fitness Injuries
and Treatment
A small crack in a bone will
turn into a stress fracture.
Term to Know
Stress fracture
A break in the
bone caused by
overuse.
Injuries to bones are serious
and require medical care.
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Preventing Injuries
To prevent or safely treat common injuries, follow these guidelines:
Pay attention to your body. If you feel unusually sore or fatigued, postpone
activity or exercise until you feel better.
Include a proper warm-up and cooldown in your personal fitness program.
Monitor the frequency, intensity, time, and type (FITT) of your exercise
closely. Progress slowly but steadily.
If you run or walk along busy streets, always face oncoming traffic.
Wear reflective clothing during night physical activities or exercise, such as
walking or jogging.
Use proper safety equipment for activities with a higher injury risk, such as
skateboarding, snowboarding, in-line skating, and cycling.
Always seek out proper medical advice when you have an injury.
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Lesson 4 Review
Reviewing Facts and Vocabulary
1. Vocabulary
Define biomechanics.
2. Vocabulary What do the
letters in RICE stand for?
1. Vocabulary
2.
3. Recall
ThreeIce;
Biomechanics
Rest;
types
Compress;
of is
connective
the Elevate.
application
tissue
are tendons,
of principles
ligaments,
of
physics
and
cartilage.
to human
Injuries
motion.
include
shinsplints, strains, and
sprains.
3. Recall What are the three
types of connective tissue?
What are two common
connective tissue injuries?
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