Transcript Injury Prevention Through Exercise

Injury and Illness
Prevention
Through Exercise
Overview
Balancing Act
It's a fact of life: Injuries happen.
 If you don't exercise, you could be more
prone to an acute or abrupt injury or
disease
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If you do exercise, you may find
yourself with a chronic injury or
decreased immune function from
overtraining.
So, which way do you go?
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The answer lies in proper exercise
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There's a concept in fitness known
as the Risk/Benefit Ratio
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Talk with your group • try to figure out what this means Risk/Benefit Ratio?
Risk/Benefit Ratio
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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 many more + than -
Risk/Benefit Ratio
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Risks
Benefits
Risk/Benefit Ratio
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Overall chance of injury
Benefits
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As you strengthen your muscles, your
body's injury potential decreases
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If you're building leg muscle, your knees
have much more support than before
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If you're strengthening your abdominals,
then your back has increased support
Other Benefits
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Increase in bone density
Increase in lean muscle mass
Decrease in body fat
Increased ROM in joints
Positive impact on connective tissue
Great website:
http://www.reutershealth.com/wellconnected/doc29.html
Benefits other than the physical
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Psychological
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Self-esteem
Depression
Body image
Outlook on life
Productivity
• More energy
• Contributions to society
Part 2
 General
fitness concepts
Fitness Keys for Injury Prevention:
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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What this means for you is muscles that are ready to
work. You will significantly reduce the risk of a strain or
sprain in the muscles, tendons and ligaments. So,
whatever you do, warm up first!
Fitness Keys for Injury Prevention:
Stretching
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Fact or Crap
• Static stretch before you do anything else
• Bounce for added stretch
• Hold static stretch for 3-4 seconds
• Only warm-up / dynamic stretch the areas that
are stiff
• Focus your warm-up / dynamic stretch on the
areas that will be used in the activity
• Dynamic stretching can be done alone or with a
partner
• Dynamic stretching is not as important as other
aspects of a workout
Fact
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Stretch warmed muscles, preferably after cardiovascular
exercise of 20 minutes or longer.
Hold stretches for 20 to 30 seconds.
Breathe through your stretches and do not bounce!
Stretch all areas of the body - right and left, upper and
lower
Stretch with a partner for motivation
Stretching will allow your muscles to move
more easily without strain. Greater flexibility
will reduce the risk of muscle injury.
Remember, stretching with muscles that
haven't been warmed up will offer little
benefit.
Other areas of fitness
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Aerobic
Anaerobic
Muscular strength and endurance
Core
Proprioception
Agility
Cool down
Aerobic Conditioning
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Oxygen used efficiently
Long duration (3 min +)
20-60 minutes most days of the week 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) come 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
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
REST is critical to replenish ATP!
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
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
Muscular Strength and Endurance
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Strength
• How much force a muscle can produce
• Example…
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Endurance
• How long a muscle can sustain a force
• Example…
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Which one is more aerobic and which is more
anaerobic?
Core
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Trunk stabilization
 Abs of steel
 Protect the spine
 Reduce risk of back injury
 Variety and functionality
Proprioception
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Standing stork test
 Bodies 6th sense
 Senses where limbs are
without use of sight
Agility
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Bodies ability to change direction quickly
Change of direction – multiplanar
(all planes of motion)
Quickness
Speed
Reaction time
Conclusion
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Exercise for injury 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?