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

If you do exercise, you may find yourself with a chronic injury or decreased immune function from overtraining.

So, which way do you go? The answer lies in proper exercise

There's a concept in fitness known as the Risk/Benefit Ratio

Talk with your group - • try to figure out what this means -

Risk/Benefit Ratio?

Risk/Benefit Ratio Yes, exercise poses some risks (-),

like_____________________________

But exercise also holds many benefits (+), like _________________________

The key is to find a program that offers many many more + than -

Risk/Benefit Ratio

Risks

Benefits

Risk/Benefit Ratio

Overall chance of injury

Benefits

As you strengthen your muscles, your body's injury potential decreases

If you're building leg muscle, your knees have much more support than before

If you're strengthening your abdominals, then your back has increased support

Other Benefits

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

Psychological• 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 5 to 10 minutes at a moderate intensity

Purpose • increases your body core temperature• increases blood flow• more muscle elasticity

Dynamic warm-up stretches the body while warming up

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 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 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

Aerobic Anaerobic Muscular strength and endurance Core Proprioception Agility Cool down

Aerobic Conditioning 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

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

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

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…

Who will win a 10 mile race?

(eating your competitor is NOT allowed)

Consider lung capacity, pace, lifestyle

Muscular Strength and Endurance

Strength • How much force a muscle can produce

• Example…

Endurance• How long a muscle can sustain a force

• Example…

Which one is more aerobic and which is more anaerobic?

Core

Trunk stabilization Abs of steel Protect the spine Reduce risk of back injury Variety and functionality

Proprioception

Standing stork test Bodies 6th sense Senses where limbs are

without use of sight

Agility

Bodies ability to change direction quickly Change of direction – multiplanar

(all planes of motion) Quickness Speed Reaction time

Conclusion Exercise for injury prevention can be

complicated but it is a worthwhile endeavor

Each component in the fitness chain works to keep the links in balance and as healthy as possible to avoid breaking

Your responsibility now is to research your assigned topic and teach it, along with an exercise program, to the class - ready?