Download Chapter 12 PowerPoint Presentation

Presentation Package for
Concepts of Physical Fitness 12e
Section IV: Concept 12:
Safe Physical Activity and
Exercises
Created by:
Gregory J. Welk
Iowa State University
Bad News:
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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 12e
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
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Concepts of Fitness and Wellness 12e
Microtrauma
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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 carpal
tunnel syndrome
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Concepts of Fitness and Wellness 12e
Click for
descriptions and
graphics of some
common injuries
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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
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Concepts of Fitness and Wellness 12e
Chronic Injury
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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 12e
Treatment of Injuries
R
I
C
E
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Rest
Ice
Compression
Elevation
Concepts of Fitness and Wellness 12e
Anatomical Terms
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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 12e
Biological Terms
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Valsalva maneuver: increased
pressure in the thoracic region with
resultant problems associated with
subsequent fainting or dizziness.
Concepts of Fitness and Wellness 12e
Examples of Bad Exercises
and Safer Alternatives
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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
Concepts of Fitness and Wellness 12e
Neck Stretches
BAD
Full Neck Circling
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GOOD
Partial Circling - Head Clock
Concepts of Fitness and Wellness 12e
Back Stretches
BAD
GOOD
Leg Hug
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Shoulder Stand Bicycle
Concepts of Fitness and Wellness 12e
Abdominal Exercises
BAD
GOOD
Crunch - Hands on Ears
Hands Behind Head Sit-up
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Concepts of Fitness and Wellness 12e
Abdominal Exercises
BAD
Double Leg Lifts
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GOOD
Reverse Curl
Concepts of Fitness and Wellness 12e
Hamstring Stretches
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BAD
BAD
Standing
Toe Touch
Bar Stretch
GOOD
Back-Saver Hamstring Stretch
Concepts of Fitness and Wellness 12e
Shin and Quadriceps
Stretches
BAD
GOOD
Shin Stretch
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Standing Stretch
GOOD
Quad Stretch
Concepts of Fitness and Wellness 12e
Bench Press Exercise
BAD
Bench Press - Back Arched
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GOOD
Bench Press - Knees Bent
Concepts of Fitness and Wellness 12e
Quadriceps Exercises
BAD
Deep Squating Exercise
(“Deep Knee Bends”)
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GOOD
Alternate Leg Kneel
(“Lunges”)
Concepts of Fitness and Wellness 12e
General Exercise Guidelines
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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 12e
Specific Exercise Guidelines
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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 12e
Web Resources
Online Learning Center
“On the Web” pages for Concept
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Concepts of Fitness and Wellness 12e
Supplemental Graphics
Lab Information
Exercise Injuries
Return to
presentation
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Lab 12a Information
Safe Exercises
Check the “questionable” or
exercises that you have done in the
past.
– Question: To what extent have you been
affected by doing these exercises?
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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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Concepts of Fitness and Wellness 12e
Common Exercise Injuries
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Sprains - ligaments
Strains - muscles/tendons
Fractures - bones
Concepts of Fitness and Wellness 12e
Ligament Sprain
(ankle inversion injury)
Graphic from Booher and Thibodeau, 1994
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Concepts of Fitness and Wellness 12e
Muscle Strain
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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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Concepts of Fitness and Wellness 12e
Bone Fracture
Return to
presentation
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Acute fractures can
be “open” or
“closed”
Stress fractures or
“fatigue fractures”
are cracks or
incomplete
fractures that occur
from more
chronic
Concepts of Fitness and Wellness 12e