2. 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.

3. Terms to Know biomechanics tendons ligaments cartilage shinsplint
strain
sprain
RICE
stress fracture

4. 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.

5. Biomechanics
Biomechanics
The study and the application of principles of physics to human motion.
Term to Know
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.

6. 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.

7. 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.

8. 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.

9. 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.

10. Common Fitness Injuries and Treatment
The most common types of fitness injuries are:
Skin injuries
Muscle injuries
Connective tissue injuries

11. Common Fitness Injuries and Treatment
Tendons
Bands of connective tissue that connect muscles to bones.
Terms to Know
Connective tissue is the soft material that helps hold the soft material that helps hold bones and joints of the body in place.
Tendons are one type of connective tissue.

12. Common Fitness Injuries and Treatment
Ligaments
Bands of tissue that connect bone to bone and limit the movement of joints
Terms to Know
A second type of connective tissue is ligaments.

13. Common Fitness Injuries and Treatment
Cartilage
The tissue that surrounds the ends of bones at a joint to prevent the bones from rubbing against each other.
Terms to Know
A third type of connective tissue is cartilage.

14. Common Fitness Injuries and Treatment
Shinsplints
Inflammation of a tendon or muscle in the leg.
Terms to Know
Shinsplints are a type of connective tissue injury that often results from overuse.

15. Common Fitness Injuries and Treatment
Strain
A pull or rip in a muscle or tendon.
Terms to Know
A strain is a type of connective tissue injury that can result from insufficient warm-up, lack of flexibility, or overuse.

16. Common Fitness Injuries and Treatment
Sprain
A tear of a ligament.
Terms to Know
A sprain is a type of connective tissue injury that can result from a sudden twisting force to a joint.

17. Common Fitness Injuries and Treatment
RICE
A first-aid procedure for strains and sprains that become swollen.
Terms to Know
In the event of a strain or sprain, you should immediately use the RICE formula.

18. Common Fitness Injuries and Treatment
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.

19. Common Fitness Injuries and Treatment
Stress fracture
A break in the bone caused by overuse.
Term to Know
A small crack in a bone will turn into a stress fracture.
Injuries to bones are serious and require medical care.

20. 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.

21. Vocabulary Define biomechanics.
Lesson 4 Review
Reviewing Facts and Vocabulary
2. Vocabulary
Rest; Ice; Compress; Elevate.
1. Vocabulary
Biomechanics is the application of principles of physics to human motion.
3. Recall
Three types of connective tissue are tendons, ligaments, and cartilage. Injuries include shinsplints, strains, and sprains.
Vocabulary Define biomechanics.
Vocabulary What do the letters in RICE stand for?
Recall What are the three types of connective tissue? What are two common connective tissue injuries?

22. End of
Table of Contents