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.
Download ReportTranscript 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.
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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 3
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.
Term to Know Biomechanics
The study and the application of principles of physics to human motion.
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Biomechanics
These tips will help you walk and jog safely and efficiently from a biomechanical standpoint: 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.
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Biomechanics
These tips will help you walk and jog safely and efficiently from a biomechanical standpoint.
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.
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Biomechanics
These tips will help you walk and jog safely and efficiently from a biomechanical standpoint.
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.
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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
The most common types of fitness injuries are: Skin injuries Muscle injuries Connective tissue injuries 10
Common Fitness Injuries and Treatment
Connective tissue is the soft material that helps hold the soft material that helps hold bones and joints of the body in place.
Tendons
are one type of connective tissue.
Terms to Know Tendons
Bands of connective tissue that connect muscles to bones.
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Common Fitness Injuries and Treatment
A second type of connective tissue is
ligaments
.
Terms to Know Ligaments
Bands of tissue that connect bone to bone and limit the movement of joints 12
Common Fitness Injuries and Treatment
A third type of connective tissue is
cartilage
.
Terms to Know Cartilage
The tissue that surrounds the ends of bones at a joint to prevent the bones from rubbing against each other.
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Common Fitness Injuries and Treatment
Shinsplints
are a type of connective tissue injury that often results from overuse.
Terms to Know Shinsplints
Inflammation of a tendon or muscle in the leg.
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Common Fitness Injuries and Treatment
A
strain
is a type of connective tissue injury that can result from insufficient warm-up, lack of flexibility, or overuse.
Terms to Know Strain
A pull or rip in a muscle or tendon.
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Common Fitness Injuries and Treatment
A
sprain
is a type of connective tissue injury that can result from a sudden twisting force to a joint.
Terms to Know Sprain
A tear of a ligament.
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Common Fitness Injuries and Treatment
In the event of a strain or sprain, you should immediately use the
RICE
formula.
Terms to Know RICE
A first-aid procedure for strains and sprains that become swollen.
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Common Fitness Injuries and Treatment
R
est the injured area.
I
ce the area to reduce swelling.
C
ompress the area by wrapping it in an elastic bandage.
E
levate, or raise the body part.
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Common Fitness Injuries and Treatment
A small crack in a bone will turn into a
stress fracture
.
Injuries to bones are serious and require medical care.
Term to Know Stress fracture
A break in the bone caused by overuse.
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Preventing Injuries
To 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.
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.
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.
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.
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Lesson 4 Review Reviewing Facts and Vocabulary
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?
3. Recall
shinsplints, strains, and sprains.
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End of
Table of Contents
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