Concept 12 Safe Physical Activity and Exercise

Concept Statement

There are safe exercises that can be used as alternatives to questionable exercises that may cause more harm than good.

Concept Objectives

After completing this concept the student should be able to:

· List the characteristics of persons qualified to prescribe and give advice about exercise.

· Distinguish between individually prescribed exercises and mass prescription.

· Define microtrauma and acute injuries as caused by exercise and give examples of each.

· List 10 guidelines for avoiding most hazardous exercises.

· Describe the hazards of certain medications, isometrics, and improper breathing during exercise.

· List some possible hazards in aerobic dance and jogging.

· List common exercises that are questionable, explain why each is potentially harmful, and describe a safer, alternative exercise that will accomplish the same purpose. (Lab)

Concept Terms

Bursa Small sac filled with fluid and situated between muscles, or between muscles and bones, to

prevent friction.

Hyperfiexion Bending (flexing) a joint more than normal--excessive bending.

Hyperventilation "Overbreathing"-.-forced, rapid, or deep breathing.

Microtrauma Injury so small it is not detected at the time it occurs.

Pyriformis Syndrome Muscle spasm and nerve entrapment in the pyriformis muscle of the buttocks region causing pain in the buttock and referred pain down the leg (sciatica).

Sciatica Pain along the sciatic nerve in the buttock and leg.

Shearing Force A force tending to make vertebrae or other bones slide on each other parallel to their plane of contact.

Spondylolisthesis A neck disorder associated with poor alignment of the vertebrae, of the neck.

Spondylolysis A stress fracture of a vertebra of the neck.

Torque A twisting or rotating force.

Valsalva Maneuver Exerting force with the epiglottis closed, thus increasing pressure in the thorax and raising arterial pressure. When released, arterial pressure drops rapidly, blood vessels expand and are then filled, causing a lag in blood flow to the left ventricle. When this occurs, the subject may become dizzy or feel faint. May be caused by holding the breath while exerting force.

Concept Outline

The Facts: Rationale

· There is a difference between exercises that are good when prescribed for a particular individual and those that are good for everyone (mass prescription).

· Some exercises can produce microtrauma, and some may cause acute injuries.

· Some exercises may be reasonably safe for most people when performed only once, but become hazardous when done repetitively.

Other Important Facts

· If sports or special jobs require dangerous movements or exercises, it is especially important to develop and maintain high levels of physical fitness.

· Manual stretching of the shoulders as done by some competitive swimmers has been found to create instability in the shoulder joint.

· Repeatedly rising on the toes and heels may weaken the long arches of the feet.

· Jogging and aerobic dance exercises are excellent for cardiovascular conditioning, weight control, and improvement of a variety of conditions; however, reasonable caution should be observed.

· Equipment that can be hazardous for some people is the "gravity inversion boot" and similar devices designed to allow a person to hang upside down.

· Exercise can alter the effect of drugs in the body, as well as the effect of certain disorders.

· The valsalva maneuver should be avoided when exerting great force in weight lifting, calisthenics, and isometrics.

Strategies for Action: The Facts

· Common exercises when misused or abused are potentially harmful — See text for explanation of bad exercises and safe alternatives.