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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.

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Terms to Know

biomechanics

tendons

ligaments

cartilage

shinsplint

strain

sprain

RICE

stress fracture

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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.

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Biomechanics

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.

Biomechanics

The study and the application of

principles of physics to

human motion.

Term to Know

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Biomechanics

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.

These tips will help you walk and jog safely and efficiently from a biomechanical standpoint:

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Biomechanics

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.

These tips will help you walk and jog safely and efficiently from a biomechanical standpoint.

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Biomechanics

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.

These tips will help you walk and jog safely and efficiently from a biomechanical standpoint.

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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.

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Common Fitness Injuries and Treatment

Skin injuries

Muscle injuries

Connective tissue injuries

The most common types of fitness injuries are:

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Common Fitness Injuries and TreatmentConnective tissue is the soft material that helps hold the soft material that helps hold bones and joints of the body in place.

Tendons

Bands of connective tissue

that connect muscles to

bones.

Terms to Know

Tendons are one type of connective tissue.

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Common Fitness Injuries and TreatmentA second type of connective tissue is ligaments.

Ligaments

Bands of tissue that connect bone to bone and limit the

movement of joints

Terms to Know

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Common Fitness Injuries and TreatmentA third type of connective tissue is cartilage.

Cartilage

The tissue that surrounds the

ends of bones at a joint to prevent the bones from rubbing against

each other.

Terms to Know

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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.

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Common Fitness Injuries and TreatmentA strain is a type of connective tissue injury that can result from insufficient warm-up, lack of flexibility, or overuse.

Strain

A pull or rip in a muscle or tendon.

Terms to Know

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Common Fitness Injuries and TreatmentA sprain is a type of connective tissue injury that can result from a sudden twisting force to a joint.

Sprain

A tear of a ligament.

Terms to Know

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Common Fitness Injuries and TreatmentIn the event of a strain or sprain, you should immediately use the RICE formula.

RICE

A first-aid procedure for strains and sprains that

become swollen.

Terms to Know

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Common Fitness Injuries and Treatment

Rest the injured area.

I ce the area to reduce swelling.

Compress the area by wrapping it in an elastic bandage.

E levate, or raise the body part.

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Common Fitness Injuries and TreatmentA small crack in a bone will turn into a stress fracture.

Stress fracture

A break in the bone caused by

overuse.

Term to Know

Injuries to bones are serious and require medical care.

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Preventing InjuriesTo 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.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. 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.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.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.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.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.Always seek out proper medical advice when you have an injury.

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1. Vocabulary

Biomechanics is the application of principles of physics to human motion.

2. Vocabulary

Rest; Ice; Compress; Elevate.

Lesson 4 Review

1. Vocabulary Define biomechanics.

2. Vocabulary What do the letters in RICE stand for?

3. Recall What are the three types of connective tissue? What are two common connective tissue injuries?

Reviewing Facts and Vocabulary

3. Recall

Three types of connective tissue are tendons, ligaments, and cartilage. Injuries include shinsplints, strains, and sprains.

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