Injury and Illness Prevention Through Exercise Overview

Key Concepts Frequent healthy exercise Frequent healthy physical activity Healthy diet = Reduction in risk of injury & illness

Deciding to take charge of your life w Yes, exercise poses some risks (-), like __________________________________ w But exercise also holds many benefits (+), like _________________________ w The key is to find a program that offers many more + than -

Risk/Benefit Ratio  Risks Benefits

Risk/Benefit Ratio Overall chance of injury

Body by Design w A body at rest, for too long, grows old before its time... w Movement based anatomy; designed not just to stand up, but to move w Caveman days movement for life move or die active days, restful nights balance of activity, work, play, rest

Survival of the Fittest w Caveman = ultimate athlete w Physical aspect run jump throw fight injury/illness = death

Social aspect w strategize w work smarter not harder w Teamwork w FUN SURVIVAL OF THE FITTEST

Physiology of Movement Joint Health Joints need movement to lubricate articular cartilage Spine Health Vertebral discs need movement to massage fibrocartilage and rejuvenate disc fluid

w In effect, synovial fluid is like the WD40 of your body– it keeps you lubricated so you can move with ease. w 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.

 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 StandingSupine QuadripedsPhysioball

LLLLLLLLLlLLLLLLLLLl Anatomical Benefits As you strengthen your muscles, your body's injury potential decreases w Strong arms = lower risk for shoulder, elbow and wrist injuries w Strong abs/core = lower risk of lower back injury w Strong legs = lower risk of knee and ankle injuries

Other Benefits w Increase in bone density w Increase in lean muscle mass w Decrease in body fat w Decreased risk of heart disease, stroke, diabetes and other illnesses w Increased ROM in joints w Positive impact on connective tissue

LLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLL Benefits other than the physical w Psychological Self-esteem Depression Body image Outlook on life w Productivity More energy Contributions to society

PLANES OF MOTION On separate Ppt

MUSCLE ANATOMY Refer to anatomy in motion packet

Part 2 General fitness concepts

Critical Steps in Injury Prevention: PROPER WARM-UP  5 to 10 minutes at a moderate intensity w Purpose increases your body core temperature increases blood flow more muscle elasticity w Dynamic warm-up stretches the body while warming up w 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 w Static stretch before you do anything else w Hold static stretch for 3-4 seconds w Only warm-up / stretch the areas that are stiff w Focus your warm-up / dynamic stretch on the areas that will be used in the activity w Dynamic stretching can be done alone or with a partner w Dynamic stretching is not as important as other aspects of a workout

Facts  Stretch warmed muscles, preferably after cardiovascular exercise of 20 minutes or longer.  Hold static stretches for 20 to 30 seconds.  Breathe through your stretches do not bounce!  Stretch all areas of the body; right-left, upper-lower, anterior-posterior  Stretch with a partner for motivation 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 w Aerobic w Anaerobic w Muscular strength and endurance w Core w Proprioception w Agility w Cool down

- 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. Definition of AEROBIC EXERCISE

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 w Oxygen used efficiently w Long duration (aerobic energy kicks in at roughly 3 min and can last…) w Rhythmic, keeps heart rate up w minutes most days for best results w Low to moderate intensity (55-75% MHR) w Talk Test – ensures that oxygen and glucose interact to spark fuel w Million dollar question…

Aerobic w Glucose (energy) comes from food w Excess food stored as fat which can also be used as fuel w Costco-sized fuel source w Water (H 2 O) is of critical importance w Creates greater endurance – heart, lungs and muscles working more efficiently w Slow twitch muscle fibers (type I) enhanced with progressive overload (increased F, I, T)

Anaerobic Conditioning w Oxygen not used to create fuel w Yes, still breathing (inefficient) w Short duration (1 second – 2 minutes) w Power; short bursts of energy w Uses fuel stored in muscles – ATP – limited w 7-11 fuel source w REST is critical to replenish ATP!

Anaerobic w Fast-twitch (type II) muscles can improve with progressive overload w High intensity exercise still burns fat! w The afterburn… w Don’t have 45 minutes to exercise today…do 20 minutes at a higher intensity…burn calories all day long

Aerobic – Anaerobic visual w Marathon w StartMiles 1-26Final Sprint w Sprints ATP REST ATP RESTATP REST

The Cheetah and the Dude… w Who will win a 10 mile race? (eating your competitor is NOT allowed) w Consider lung capacity, pace, lifestyle

Limits w Fast twitch muscle fibers w Large lungs & heart w Specialization – built for speed But…

The Cheetah and the Dude… w 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… w

Strength w How much force a muscle can produce Example… Endurance w How long a muscle can sustain a force Example… w Which one is more aerobic? Which is more anaerobic?

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

Proprioception w Standing stork test w Bodies 6 th sense w Senses where limbs are without use of sight w Significantly reduces risk of injury and stimulates brain activity

Agility w Bodies ability to change direction quickly w Change of direction – multiplanar (all planes of motion) w Quickness w Speed w Reaction time

Back to body by design w How can we support the our synovial joints so that they can continue to do their job free of injury? EXERCISE PROPERLY w 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 w [ ]

JOINT HEALTH Do med-high repetition of certain exercises such as 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

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 JOINT HEALTH

Conclusion w Exercise for injury and illness prevention can be complicated but it is a worthwhile endeavor w Each component in the fitness chain works to keep the links in balance and as healthy as possible to avoid breaking w Your responsibility now is to research your assigned topic and teach it, along with an exercise program, to the class - ready?