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Presentation Package for Concepts of Fitness and Wellness 6e. Section IV: Concept 12: Safe Physical Activity and Exercises. 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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presentation package for concepts of fitness and wellness 6e

Presentation Package for Concepts of Fitness and Wellness 6e

Section IV: Concept 12:

Safe Physical Activity and Exercises

bad news
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.

Concepts of Fitness and Wellness 6e

good news

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

Concepts of Fitness and Wellness 6e

microtrauma
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".

“On the Web”12-1 has info on carpaltunnel syndrome

Concepts of Fitness and Wellness 6e

acute injury

Click for descriptions and graphics of some common injuries

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

Concepts of Fitness and Wellness 6e

chronic injury
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

Concepts of Fitness and Wellness 6e

treatment of injuries
Treatment of Injuries

R Rest

I Ice

C Compression

E Elevation

Concepts of Fitness and Wellness 6e

anatomical terms
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.)

Concepts of Fitness and Wellness 6e

biological terms
Biological Terms
  • Valsalva maneuver: increased pressure in the thoracic region with resultant problems associated with subsequent fainting or dizziness.

Concepts of Fitness and Wellness 6e

examples of bad exercises and safer alternatives
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 “On the Web” 12-4

Concepts of Fitness and Wellness 6e

neck stretches
Neck Stretches

BAD

GOOD

Full Neck Circling

Partial Circling - Head Clock

Concepts of Fitness and Wellness 6e

back stretches
Back Stretches

BAD

GOOD

Leg Hug

Shoulder Stand Bicycle

Concepts of Fitness and Wellness 6e

abdominal exercises
Abdominal Exercises

BAD

GOOD

Crunch - Hands on Ears

Hands Behind Head Sit-up

Concepts of Fitness and Wellness 6e

abdominal exercises1
Abdominal Exercises

BAD

GOOD

Reverse Curl

Double Leg Lifts

Concepts of Fitness and Wellness 6e

hamstring stretches
Hamstring Stretches

BAD

BAD

GOOD

Bar Stretch

Standing Toe Touch

Back-Saver Hamstring Stretch

Concepts of Fitness and Wellness 6e

shin and quadriceps stretches
Shin and Quadriceps Stretches

BAD

GOOD

GOOD

Shin Stretch

Quad Stretch

Standing Stretch

Concepts of Fitness and Wellness 6e

bench press exercise
Bench Press Exercise

BAD

GOOD

Bench Press - Back Arched

Bench Press - Knees Bent

Concepts of Fitness and Wellness 6e

quadriceps exercises
Quadriceps Exercises

BAD

GOOD

Deep Squating Exercise(“Deep Knee Bends”)

Alternate Leg Kneel

(“Lunges”)

Concepts of Fitness and Wellness 6e

general exercise guidelines
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

Concepts of Fitness and Wellness 6e

specific exercise guidelines
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

Concepts of Fitness and Wellness 6e

web resources

Online Learning Center

“On the Web” pages for Concept

Web Resources

Concepts of Fitness and Wellness 6e

supplemental graphics

Supplemental Graphics

Lab Information

Exercise Injuries

lab 12a information safe exercises
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?

Concepts of Fitness and Wellness 6e

common exercise injuries
Common Exercise Injuries
  • Sprains - ligaments
  • Strains - muscles/tendons
  • Fractures - bones

Concepts of Fitness and Wellness 6e

ligament sprain ankle inversion injury
Ligament Sprain(ankle inversion injury)

Graphic from Booher and Thibodeau, 1994

Concepts of Fitness and Wellness 6e

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

Graphic from Booher and Thibodeau, 1994

Concepts of Fitness and Wellness 6e

bone fracture
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.

Concepts of Fitness and Wellness 6e