Transcript Injury Prevention Through Exercise

Injury and Illness
Prevention
Through Exercise
Overview
Frequent healthy exercise
Frequent healthy physical activity
Healthy diet
=
Reduction in risk of injury & illness
Key Concepts
Deciding to take charge of your life
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Yes, exercise poses some risks (-), like
__________________________________
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But exercise also holds many benefits (+),
like _________________________
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The key is to find a program that offers
many more + than -
Risk/Benefit Ratio
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Risks
Benefits
Risk/Benefit Ratio
Overall chance of injury
Body by Design
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A body at rest, for too long, grows old before
its time...
Movement based anatomy; designed not just to
stand up, but to move
Caveman days
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movement for life
move or die
active days, restful nights
balance of activity, work, play, rest
Survival of the Fittest
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Caveman = ultimate athlete
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Physical aspect
• run
• jump
• throw
• fight
injury/illness = death
SURVIVAL OF THE FITTEST
Social aspect
 strategize
 work smarter not
harder
 Teamwork
 FUN
Physiology of Movement
Joint Health
Spine Health
Joints need movement to
lubricate articular cartilage
Vertebral discs need
movement to massage
fibrocartilage and rejuvenate
disc fluid
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In effect, synovial fluid is like the WD40 of your
body– it keeps you lubricated so you can move with
ease.
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How can we support the efforts of synovial joints and
the synovial fluid so that it can continue to do its job
of helping us be mobile and injury-free?
We must exercise
ENGAGE YOUR CORE…
Modern demands place undue stress on our low back. With the
head weighing roughly 10 lbs our computer age is pulling us
into a forward head posture, which is very stressful on the spine.
Due to the weight of heavy backpacks some students develop
thoracic kyphosis by trying to compensate for that weight.
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Many joint injures are caused by
Muscular imbalances
Engage your core…
So how exactly can we “massage” our intervertebral discs to ensure
they stay healthy???
PELVIC TILT Exercises
Standing
Supine
Quadripeds
Physioball
Anatomical Benefits
• As you strengthen your muscles, your
body's injury potential decreases
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Strong arms = lower risk for shoulder, elbow and
wrist injuries
Strong abs/core = lower risk of lower back injury
Strong legs = lower risk of knee and ankle injuries
Other Benefits
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Increase in bone density
Increase in lean muscle mass
Decrease in body fat
Decreased risk of heart disease, stroke,
diabetes and other illnesses
Increased ROM in joints
Positive impact on connective tissue
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• Self-esteem
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• Depression
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• Body image
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• Outlook on life
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• More energy
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• Contributions to
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Benefits other than the physical
society
On separate Ppt
MUSCLE ANATOMY
Refer to
anatomy
in motion
packet
Part 2
General fitness concepts
Critical Steps in Injury Prevention:
PROPER WARM-UP
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5 to 10 minutes at a moderate intensity
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Purpose
• increases your body core temperature
• increases blood flow
• more muscle elasticity
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Dynamic warm-up stretches the body while warming up
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Injury prevention concept: muscles are ready to work.
You will significantly reduce the risk of a strain or sprain
So, whatever you do, warm up first!
Injury Prevention: Warming Up & Stretching
Fact or Crap
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Static stretch before you do anything else
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Hold static stretch for 3-4 seconds
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Only warm-up / stretch the areas that are stiff
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Focus your warm-up / dynamic stretch on the
areas that will be used in the activity
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Dynamic stretching can be done alone
or with a partner
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Dynamic stretching is not as important
as other aspects of a workout
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Stretch warmed muscles, preferably after
cardiovascular exercise of 20 minutes or
longer.
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Hold static stretches for 20 to 30
seconds.
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Breathe through your stretches do not
bounce!
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Stretch all areas of the body;
right-left, upper-lower, anterior-posterior
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Stretch with a partner for motivation
Facts
Stretching allows muscles to move more easily without strain.
Greater flexibility will reduce the risk of muscle injury.
But remember,
stretching
muscles that
haven't been
warmed up
will offer little
benefit.
Bubble Gum analogy…
Other areas of fitness
Aerobic
 Anaerobic
 Muscular strength and
endurance
 Core
 Proprioception
 Agility
 Cool down
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Definition of AEROBIC EXERCISE
- involving
a routine that uses large muscle groups
- is
maintained for longer periods of time at a
moderate heart rate (60-75% MHR) and
- is
rhythmic in nature.
REGULAR AEROBIC ACTIVITY IMPROVES THE FITNESS OF YOUR
HEART, CAUSING IT TO GROW
STRONGER AND WORK
BETTER.
A stronger heart means more blood is being pumped with
every heart beat, thus increasing the amount of oxygen
delivered to the tissues.
Over time, regular exercise can
decrease ones resting heart rate.
Why is this important?
Do the math… how many
times does the average heart
beat in a day? A year?
50 years?
So how does a lower resting heart rate impact life
expectancy?
Aerobic Conditioning
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Oxygen used efficiently
Long duration (aerobic energy kicks in at
roughly 3 min and can last…)
Rhythmic, keeps heart rate up
20-60 minutes most days for best results
Low to moderate intensity (55-75% MHR)
Talk Test – ensures that oxygen and
glucose interact to spark fuel
Million dollar question…
Aerobic
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Glucose (energy) comes from food
Excess food stored as fat which can also
be used as fuel
Costco-sized fuel source
Water (H 2O) is of critical importance
Creates greater endurance – heart, lungs and muscles
working more efficiently
Slow twitch muscle fibers (type I) enhanced with
progressive overload (increased F, I, T)
Anaerobic Conditioning
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Oxygen not used to create fuel
Yes, still breathing (inefficient)
Short duration (1 second – 2 minutes)
Power; short bursts of energy
Uses fuel stored in muscles –
• ATP – limited
7-11 fuel source
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REST is critical to replenish ATP!
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Anaerobic
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Fast-twitch (type II) muscles can improve with
progressive overload
High intensity exercise still burns fat!
The afterburn…
Don’t have 45 minutes to exercise today…do
20 minutes at a higher intensity…burn calories
all day long
Aerobic – Anaerobic visual
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Marathon
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Start
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Sprints
ATP
Miles 1-26
REST
ATP
Final Sprint
REST
ATP
REST
The Cheetah and the Dude…
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Who will win a 10 mile race?
(eating your competitor is NOT allowed)
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Consider lung capacity, pace, lifestyle
Limits
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Fast twitch muscle fibers
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Large lungs & heart
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Specialization –
built for speed
But…
The Cheetah and the Dude…
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Because a cheetah's heart rate accelerates so quickly to
achieve that speed (70mph), the cat can only maintain
the chase for about 600 yards (550 meters) Then, it's too
hot and too tired to run anymore -- at which point it
becomes easy prey for a larger, more aggressive animal.
A cheetah is so hot and winded at the end of a chase, it
nears the point at which brain damage could occur.
Cheetahs often lose their kill to a larger animal because
they need to rest before eating.
THEY ARE VERY ANAEROBIC CREATURES…
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http://animals.howstuffworks.com/mammals/cheetah-speed1.htm
Strength
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How much force a muscle can produce
• Example…
Endurance
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How long a muscle can sustain a force
• Example…
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Which one is more aerobic? Which is more anaerobic?
Core
Trunk stabilization
 Abs of steel
 Protect the spine
 Reduce risk of back injury
 Variety and functionality
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Proprioception
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Standing stork test
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Bodies 6th sense
Senses where limbs are
without use of sight
Significantly reduces risk
of injury and stimulates
brain activity
Agility
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Bodies ability to change direction
quickly
Change of direction – multiplanar
(all planes of motion)
Quickness
Speed
Reaction time
Back to body by design
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How can we support the our synovial joints so that
they can continue to do their job free of injury?
EXERCISE PROPERLY
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to promote the health of synovial joints and synovial fluid you must
exercise SMART; here’s how:
Warm-up before exercise. Benefit:
• synovial fluid becomes thinner and more easily absorbed by
the articular cartilage thus helping to protect the joint from
undue wear and tear
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[ http://inspirehappy.com/2011/11/23/how-to-get-better-balance-learn-the-top-3-balance-exercises/ ]
Do med-high repetition of certain exercises such as
JOINT HEALTH
squats
•
and
push-ups
repetitive compression during exercise is important in providing
nutrition to the joints and in removing waste
Without exercise, joints will deteriorate from lack of nutrition,
oxygenation, and waste removal
JOINT HEALTH
Do weight-bearing
exercises such as walking
or lunging
• this builds bone mass
and strengthens the
muscles around the joint
Add instability challenges –
proprioception exercises
- to your exercises to
strengthen the stabilizing
muscles surrounding the
joint
Conclusion
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Exercise for injury and illness prevention can be
complicated but it is a worthwhile endeavor
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Each component in the fitness chain works to keep
the links in balance and as healthy as possible to
avoid breaking
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Your responsibility now is to research your assigned
topic and teach it, along with an exercise program,
to the class - ready?