Lesson 1.1: Fitness for Life

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Chapter 3 Benefits of Physical Activity
Lesson 3.2 Healthy Back and Good
PostureTaking Charge Reducing Risk Factors
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Lesson 3.2 Healthy Back and Good Posture

• Lesson Objectives
• Explain how good fitness helps your back work
  efficiently.
• Describe some common posture problems.
• List some biomechanical principles that will help
  you improve your posture and avoid back problems.

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Lesson 3.2 Healthy Back and Good Posture

• Question
• How can people correct problems with their
  posture?

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Lesson 3.2 Healthy Back and Good Posture

• Answer
• People can correct problems with their posture
• by focusing on maintaining
• good posture during the day
• by strengthening abdominal
• and back muscles and
• by improving flexibility in
• muscles of the torso, hamstrings,
• and hip flexors.

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Lesson 3.2 Healthy Back and Good Posture
Question What are some common posture problems?
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Lesson 3.2 Healthy Back and Good Posture

• Answer
• Some common posture problems
• Forward head
• Rounded back (kyphosis)
• Sunken chest
• Excessive back arch (lordosis)
• Protruding abdomen (ptosis)
• Hyperextended knees

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Lesson 3.2 Healthy Back and Good Posture

• Question
• One type of back problem is lordosis. What
  specific muscle groups affect whether someone has
  lordosis?

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Lesson 3.2 Healthy Back and Good Posture

• Answer
• Lordosis is when there is too much arch in the
  lower back, sometimes called swayback.
• Lordosis occurs when the abdominal muscles are
  weak and the hip flexor muscles (iliopsoas) are
  too strong and/or inflexible.

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Lesson 3.2 Healthy Back and Good Posture

• Question
• Sometimes athletes in certain sports suffer from
  back problems. Which sports increase the risk of
  back problems?

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Lesson 3.2 Healthy Back and Good Posture

• Answer
• Sports that increase the risk of back problems
  include
• contact sports,
• ballet,
• gymnastics,
• track and field events, and
• cheerleading.

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Lesson 3.2 Healthy Back and Good Posture

• Question
• Incorrect ways of lifting can lead to back
  problems. What are some rules for correct
  lifting?

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Lesson 3.2 Healthy Back and Good Posture

• Answer
• Some rules of correct lifting include
• lift with the leg musclesthey should do most of
  the work (specifically the knee extensors, the
  quadriceps),
• bend the knees,
• keep the back straight,
• divide the load, and
• avoid twisting.

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Lesson 3.2 Healthy Back and Good Posture

• Question
• To avoid twisting while lifting an object, what
  should you do?

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Lesson 3.2 Healthy Back and Good Posture

• Answer
• To avoid twisting while lifting an object, change
  the position of your feet rather than keeping the
  feet still and twisting your trunk.