Physical Fitness: Unit 5: OVERUSE INJURIES

The following conditions can put too much strain on your body and cause injury:

* skipping the warm-up and cool-down * constantly repeating the same exercise in a way that adds strain to a body part * beginning an exercise program at too intense a level * increasing your duration time too quickly * using poor posture or technique during exercise * using poor equipment when exercising, such as worn-out shoes

Exercise Set #4: the Back

1. Lie on your back and grab your thighs behind your knees with both hands. 2. Using your hands, slowly bring your knees as close to your chest as is comfortable. You should feel a slight pulling, but not discomfort in your lower back. 3. Hold this position for 5 seconds, and then relax. 4. Repeat this exercise three to five times.

Exercise Set #1: Feet

1. Place a small hand towel on a smooth floor without carpeting. 2. Place your heel down at one end of the towel, with your toes pointed toward the middle of it. 3. Using only your toes, grip and slowly pull the towel toward your heel. You'll need to grip and pull with your toes a number of times. 4. Repeat with the other foot.

Exercise Set #2: Ankles

1. Stand upright and place your hand on the back of a chair for support. 2. Place your heels together and turn your toes outward to form a 90 degree angle. 3. Pull your toes up in the air and hold this position for five seconds, and then release your toes. 4. Now, pull your toes up in the air, but try to raise the outside edge of your feet higher than the inside. Hold this position for five seconds, and then release your toes. 5. Finally, pull your toes up in the air again, but try to raise the inside edge of your feet higher than the outside edge. Hold this position for five seconds. 6. Repeat the entire sequence 5 times.

Exercise Set #3: Shoulders

1. Standing upright, face a wall so that you can just reach out and touch it with your hand. 2. Place your fingers on the wall at mid chest level, and slowly use each finger individually to "walk" up the wall. 3. Continue moving your fingers up the wall until your hand is slightly above your head. 4. Perform this exercise three times on each arm.

best ways to prevent overuse injuries include the following:

1. warm-up and cool down your muscles adequately 2. begin any excise program or new activity at a moderate level 3. progress incrementally over the course of several weeks; increase your intensity level no more than 10% 4. Try cross-training

If Julie wants to increase the intensity of her running exercise routine, in order to prevent overuse injuries, she should increase her intensity by no more than _____.

10%

Overuse injuries only occur when you're just starting out in an exercise routine.

False

______ is the best way to restore weak muscles.

Rehabilitation

(2) Bursitis

an inflammation of small fluid-filled sacs near a tendon or joint purpose of these sacs is to prevent painful rubbing of the moving muscles or tendons exercise that's too intense or is a continuous repetition of the same movement best treatment; * rest the area until the inflammation subsides * slowly work the muscles around the injured area to recondition them

When John decides to add swimming and biking to his regular cardiovascular routine, he is _____.

cross-training

overuse injury

injuries that are caused by exercising without sufficient rest and recovery time

tendonitis

swelling and pain in tendons that connect the muscles to the bones in the body

bursitis

swelling and pain in the small fluid filled sacs around the major tendons of the body

rehabilitate

to restore or strengthen back to good health

cross-training

using a variety of exercises to work the muscles of the body in different ways

(1) Tendonitis

work at too high an intensity level keep performing the same motion over and over again tendon can become inflamed and painful best treatment; * rest the inflamed tendon until the inflammation and pain go away * rest the inflamed tendon until the inflammation and pain go away

There are two main types of overuse injury:

(1) Tendonitis (2) Bursitis