The Warmup

1
The Warm-up

• Two Parts to the Warm-up
• Heart Warm-up consists of several minutes of
  walking, slow jogging, or a similar activity that
  prepares your heart for more vigorous activity
• 1-3 minutes with the goal being to increase the
  heart rate gradually
• Examples walking, slow jogging, slow swimming,
  slow bicycling, etc.
• Muscle Stretch consists of exercises that slowly
  stretch the muscles to loosen and relax them

2
The Workout

• Your Own Personal Plan in which you perform
  activities to improve your personal fitness
  levels
• Plan A Do all parts of Health-Related fitness in
  one workout
• Ex slow jog, stretch, weight-training, bike
  ride, and light stretching
• Plan B Different Parts at Different Workouts
  (Aerobic Activity or Sport 3 days/week, muscular
  strength and endurance 2 days/week, and
  flexibility each workout.
• Ex Tennis Mon./Wed./Fri., Weight Training
  Tues./Thurs., and stretching each day before and
  after activity
• Plan C Life-style-plus workout the main source
  of aerobic workout is from activities done
  throughout the regular day.
• Ex Walking to school, walking dog, stretching in
  the morning to wake up, curl-ups and push-ups
  every night before going to bed

3
The Cool-Down

• Heart Cool-down consists of movements done at a
  slower pace than the workout
• helps prevent dizziness and fainting
• Muscle Cool-down cooling the muscles by
  continuing to move and slowly stretching the
  muscles you used
• Cool-down Guidelines
• Try to do a heart and muscle cool-down after
  activities
• Muscle stretches can be the same as your warm-up
  activity , but more intense (since muscles are
  already loose and warm)

4
Common Injuries and Parts of the Body Most
Commonly Injured During Exercise

• Common Injuries sprains, strains, blisters,
  bruises, cuts, and scrapes (more serious, but
  less common injuries joint dislocations and
  fractures)
• Most Commonly Injured Body Parts skin, feet,
  ankles, knees, and leg muscles

5
Types of Injuries

• Overuse injury an injury that occurs when
  repeated movement causes wear and tear
• Examples blisters, shin splints, runners heel
• Side stitch pain in the side of the lower
  abdomen that people often experience in sports,
  especially running activities
• Common to people not accustomed to doing vigorous
  exercise
• Microtrauma an invisible injury, may go
  undetected for months or even years
• Examples back problems, neck aches, stiff
  joints, etc.

6
Preventing Injuries

• Preventing Injuries understand how your body
  works and following guidelines
• Human Body has 206 bones that connect at joints
• Ligaments hold bones together at the joint
• Tendons tissues that connect muscles to bones

7
Biomechanical Principles to Avoid Injury

• Dont force your joints to move in an unnatural
  way (hyper-extension)
• Do not stress bones, ligaments, tendons, or
  muscles (ex back injuries)
• Balance muscle development (opposing muscle
  groupsex quadricep and hamstrings)

8
R.I.C.E. Formula for Treating Common Injuries
(sprains, strains, and bruises)

• Rest after first-aid has been given, the
  injured body part should be rested
• Ice a sprain or strain should be immersed in
  cold water or covered with ice in a towel or
  plastic bag (1-3 days)
• Compression wrap injured area to limit swelling
  (not too tight-cut off blood flow)
• Elevation raising the body part above the level
  of the heart to help reduce swelling