Lesson 2.4: Physical Activity and Injury Chapter 2: Safe and Smart Physical Activity Identify different types of risky exercises.

Lesson 2.4: Physical Activity and Injury Question Some people may become injured as a result of doing certain risky or harmful exercises. Can you name some of the types of movements that are risky (name movements, specific exercises will be discussed later)?

Lesson 2.4: Physical Activity and Injury Answer Some risky exercises that involve unnatural movements are hyperflexion (too much flexion), hyperextension (too much extension), joint twisting, compression, friction, and improper strengthening exercises.

Lesson 2.4: Physical Activity and Injury Question What are some examples of risky hyperflexion exercises?

Lesson 2.4: Physical Activity and Injury Answer Some risky hyperflexion exercises are duckwalks (knee hyperflexion), bicycles (neck hyperflexion), yoga ploughs (neck hyperflexion), and deep knee bends (knee hyper- flexion).

Lesson 2.4: Physical Activity and Injury Question What are some examples of risky hyperextension exercises?

Lesson 2.4: Physical Activity and Injury Answer Some risky hyperextension exercises are weightlifting with back arched, cobra and rocking horse, back bends (picture below) or wrestler’s bridge, and neck circles to the rear (picture to the right).

Lesson 2.4: Physical Activity and Injury Question What are some examples of risky exercises that involve twisting, compression, or friction?

Lesson 2.4: Physical Activity and Injury Answer Some risky exercises that involve twisting, compression, or friction are hurdle sits, double-leg lifts, standing toe touches or windmills, arm circling palms down, and heroes (see picture).

Lesson 2.4: Physical Activity and Injury Question What are some examples of improper strengthening or stretching exercises?

Lesson 2.4: Physical Activity and Injury Answer Some improper strengthening or stretching exercises include forward arm circles, straight-leg sit-ups, and double-leg lifts (see picture).

Lesson 2.4: Physical Activity and Injury Question What is meant by the term muscle balance and why is muscle balancing an important concept in a discussion of injuries?

Lesson 2.4: Physical Activity and Injury Answer Muscle balance refers to having good fitness of muscle on each side of a joint (flexors and extensors). If muscles on one side are too strong injuries can occur. For example, if the extensors of the knee (the quadriceps) are too strong injury could occur in the flexors (hamstrings).

Lesson 2.4: Physical Activity and Injury Question What are some of the things you can do to help prevent injury from physical activity?

Lesson 2.4: Physical Activity and Injury Answer Some of the things you can do to help prevent injury from physical activity are ensure a balanced training program, ensure that the exercise environment is safe (good equipment), participate in an adequate warm-up and cool- down, and use good exercise technique and avoid dangerous exercises.

Lesson 2.4: Physical Activity and Injury Question What does the word moderation mean in the context of physical activity participation?

Lesson 2.4: Physical Activity and Injury Answer Moderation means not doing too much exercise too soon, listening to your body, and if you hurt, stop exercising.

Taking Charge: Building Self-Confidence Read about Richard and Tony in the Taking Charge section of chapter 2 (page 37). Self-confidence is having faith that you can be successful in some activity. If you think you will succeed in the activity, you have a higher level of self-confidence than if you are unsure about how well you will do. You are more likely to participate in an activity if your self- confidence level is high.

Taking Charge: Building Self-Confidence People who lack self-confidence may avoid trying new activities or experiences, or they may prematurely quit an activity. What are some reasons people lack self-confidence? How can they increase their confidence levels? What advice would you have for Richard and Tony? Fill out the questionnaire for this chapter to see how self- confident you are about taking part in physical activities.