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Presentation Package for Concepts of Physical Fitness 12e

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1 Presentation Package for Concepts of Physical Fitness 12e
Concepts of Fitness and Wellness 12e McGraw Hill - Presentation Package for Concepts of Physical Fitness 12e Section IV: Concept 12: Safe Physical Activity and Exercises This lecture will cover facts about safe exercise. It will demonstrate risks associated with some commonly used exercise and provide alternatives that are safer and more effective. Created by: Gregory J. Welk Iowa State University Concept 12 2

2 Concepts of Fitness and Wellness 12e
McGraw Hill - 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. Although exercise is generally considered to be good for a person’s health, many exercises can actually be harmful. The main problem is a lack of knowledge regarding how to perform exercise safely. It is important to know what exercises are considered harmful in order to decrease your risk of back or neck pain later in life. Concepts of Fitness and Wellness 12e Concept 12 3

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Click for info on Lab 12a McGraw Hill - Good News: There are safe alternatives for most "bad" exercises. The presentation will review bad exercises and help you select safer alternatives In almost all cases, bad exercises can be replaced by safer and more effective exercises. The lecture will compare bad exercises and then provide better alternatives. Concepts of Fitness and Wellness 12e Concept 12 4

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McGraw Hill - 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". Many “bad” exercises will not cause pain the first or second time you do it but if repeated over many months or years there is a greater risk. The reason for this is that the damage is fairly subtle and requires continual abuse for it to really be manifested. A person can be healthy during their early years but then suffer sever back pain later in life because of poor exercise technique while younger. Web12-1 has info on carpal tunnel syndrome Concepts of Fitness and Wellness 12e Concept 12 5

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Click for descriptions and graphics of some common injuries McGraw Hill - 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 Microtrauma is different than an acute injury that happens all at one time. Concepts of Fitness and Wellness 12e Concept 12 6

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McGraw Hill - 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 Review problems associated with overtraining in sports and athletics. Concepts of Fitness and Wellness 12e Concept 12

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McGraw Hill - Treatment of Injuries R Rest I Ice C Compression E Elevation Common Treatment for injuries often includes the following: Rest To give the area a chance to heal Ice: To reduce inflammation Compression: To spread out swelling in the affected area Elevation: To reduce swelling in the affected area Concepts of Fitness and Wellness 12e Concept 12 20

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McGraw Hill - 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.) These are some common anatomical terms that need to be understood before processing with the rest of the lecture. Concepts of Fitness and Wellness 12e Concept 12 7

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McGraw Hill - Biological Terms Valsalva maneuver: increased pressure in the thoracic region with resultant problems associated with subsequent fainting or dizziness. The valsalva manueaver occurs when a person moves their glottis over their airway while holding their breath. The reason that it is so important to breathe during any type of exercise is to avoid the pressure surges and risks of fainting and dizziness that can occur from this phenomena. Concepts of Fitness and Wellness 12e Concept 12 8

10 Examples of Bad Exercises and Safer Alternatives
Concepts of Fitness and Wellness 12e McGraw Hill - 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 This list indicates the examples that are provided on the subsequent pages. Only highlight them briefly here. See Web12-4 Concepts of Fitness and Wellness 12e Concept 12

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McGraw Hill - Neck Stretches BAD GOOD Many people rotate their neck muscles to try to relax their neck. Partial neck circling is okay if done very slowly but full circling involves hyperextension of the neck and can cause serious problems. The top two vertebrae, the atlas and the axis are in an alignment that does not naturally permit full hyperextension. Efforts to put the neck in this position can cause pinching of nerves and arteries and damage the disks. A better way to stretch the neck is to use static neck stretching within the normal range of motion. Visualize the face of a clock and rotate between 3:00 and 9:00. Full Neck Circling Partial Circling - Head Clock Concepts of Fitness and Wellness 12e Concept 12 9

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McGraw Hill - Back Stretches BAD GOOD The shoulder stand bicycle exercise and the yoga plough positions often used in yoga classes put the neck into extreme hyperflexion. This can cause excessive stretch on the ligaments and aggravate other disk problems or arthritis problems. The main reason people perform the exercise is the stretch out the back. This can be done safely using the leg hug exercise. Be sure to grasp the leg below the shin so as not to hyperflex the knee. Leg Hug Shoulder Stand Bicycle Concepts of Fitness and Wellness 12e Concept 12 10

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McGraw Hill - Abdominal Exercises BAD GOOD A common way for people to do situps is to put their hands behind their head.. This increases the likelihood that the person will pull their neck to assist in the exercise. Excessive pulling on the neck leads to hyperflexion and stretches the posterior neck ligaments. A safer and more effective exercise is to put the hands on the ears and perform a crunch rather than a full sit-up. Since the abdominals are only at work in the lower part of the range of motion, this position works the abdominals better and is safe for the back Crunch - Hands on Ears Hands Behind Head Sit-up Concepts of Fitness and Wellness 12e Concept 12 11

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McGraw Hill - Abdominal Exercises BAD GOOD Double leg lift are usually done with the intent of strengthening the abdominals., when in fact they actually work the hip flexor muscles. The iliopsoas muscles pulls the pelvis forward and causes hyperextension of the lower back muscles. which leads to excessive compression of the disks. A better exercise for strengthening the abdominals is the reverse curl. In this position, the hip flexors are not involved and the abdominals are trained. Reverse Curl Double Leg Lifts Concepts of Fitness and Wellness 12e Concept 12 12

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McGraw Hill - Hamstring Stretches BAD BAD GOOD Many people perform the standing toe touch or the bar stretch in order to either stretch their low back or to stretch out the hamstrings. Both exercises are harmful on the knees because they usually get put into a hyperflexed position. The standing toe touch is also bad on the back because of the hyperflexion in the low back. A better exercise for stretching the low back is the leg hug . A better exercise for stretching the hamstrings is the back saver hamstring stretch. In this position, the gravitational forces are not at play and the person can safely stretch the hamstrings. Standing Toe Touch Bar Stretch Back-Saver Hamstring Stretch Concepts of Fitness and Wellness 12e Concept 12 13

16 Shin and Quadriceps Stretches
Concepts of Fitness and Wellness 12e McGraw Hill - Shin and Quadriceps Stretches BAD GOOD GOOD Many people perform the standing shin and quad stretch but it is not a very safe or efficient way to stretch these muscles. In the standing position, the knee is hyperflexed and can even be excessively rotated if the person has trouble balancing. The kneeling shin stretch and the hip and thigh stretcher are much safer and more effective ways of stretching these muscles. By kneeling on the ground the gravitational forces are greatly reduced and there is less stress on the knee because it is not hyperflexed. Shin Stretch Quad Stretch Standing Stretch Concepts of Fitness and Wellness 12e Concept 12 14

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McGraw Hill - Bench Press Exercise BAD GOOD The bench press is a common exercise used to strengthen the chest muscles. Many people make the mistake of arching their back during the lift to help them lift the weight. This causes hyperextension of the back and leads to excessive compression of the disks. The proper position is with the knees bent so that the back cannot arch. Because other accessory muscles in the back cannot assist in the lift this position provides a better workout for the chest muscles. Bench Press - Back Arched Bench Press - Knees Bent Concepts of Fitness and Wellness 12e Concept 12 15

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McGraw Hill - Quadriceps Exercises BAD GOOD Deep knee bends used to be advocated as a way to strengthen the quadriceps muscles. The excessive hyperflexion of the knees tends to stretch the ligaments and can also damage the cartilage in the area. A safer way to strengthen the quads is to do deep knee lunges where you allow the knee to drop to 90 degrees before pulling up. Deep Squating Exercise (“Deep Knee Bends”) Alternate Leg Kneel (“Lunges”) Concepts of Fitness and Wellness 12e Concept 12 16

19 General Exercise Guidelines
Concepts of Fitness and Wellness 12e McGraw Hill - 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 Review these guidelines for avoiding bad exercises. Concepts of Fitness and Wellness 12e Concept 12 17

20 Specific Exercise Guidelines
Concepts of Fitness and Wellness 12e McGraw Hill - 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 These are specific guidelines that should be followed to reduce your risk of back pain later in life. This material is covered in the back care lecture also. Concepts of Fitness and Wellness 12e Concept 12 18

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McGraw Hill - Web Resources “On the Web” pages for Concept Online Learning Center This page provides active hyperlinks if the computer is connected to the Internet. Concepts of Fitness and Wellness 12e Concept 12

22 Supplemental Graphics
Concepts of Fitness and Wellness 12e McGraw Hill - Supplemental Graphics Lab Information Exercise Injuries Supplemental graphics follow slide Concept 12

23 Lab 12a Information Safe Exercises
Concepts of Fitness and Wellness 12e McGraw Hill - Lab 12a Information Safe 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? Lab information Concepts of Fitness and Wellness 12e Concept 12

24 Common Exercise Injuries
Concepts of Fitness and Wellness 12e McGraw Hill - Common Exercise Injuries Sprains - ligaments Strains - muscles/tendons Fractures - bones Common exercise injuries include sprains, strains and fractures. Students should be able to distinguish sprains (ligaments) from strains (muscles/tendons) Concepts of Fitness and Wellness 12e Concept 12 19

25 Ligament Sprain (ankle inversion injury)
Concepts of Fitness and Wellness 12e McGraw Hill - Ligament Sprain (ankle inversion injury) Graphic shows a typical inversion ankle sprain. This is a common injury to basketball players. Graphic from Booher and Thibodeau, 1994 Concepts of Fitness and Wellness 12e Concept 12

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McGraw Hill - Muscle Strain Tearing occurs in muscle belly or tendon. 1o: discomfort 2o: some tearing 3o: complete rupture This indicates a muscle strain to the quadriceps. A muscle that is more commonly strained is the hamstring. This occurs if the quadriceps are considerably stronger and overpower the hamstring during sprinting or other high intensity activities. Graphic from Booher and Thibodeau, 1994 Concepts of Fitness and Wellness 12e Concept 12

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McGraw Hill - 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. This graphic indicates a complete fracture of the humerus. This type of injury would typically occur from acute trauma. Small cracks or stress fractures, however, can occur from overuse (especially from running). Concepts of Fitness and Wellness 12e Concept 12


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