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Safety, Soreness, & Injury

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Transcript

  • 1. Safety, Soreness, & Injury
  • 2. Warm-up & Cool Down
    • Warm-up
      • 5-10 min. light aerobic exercise
      • 2 light lifts before strength exercise
      • Allows for physiological preparation
    • Cool down
      • Low – moderate intensity for 5-10 min.
      • Clears by-products from tissues
  • 3. Stretching
    • Helps improve flexibility
    • May actually decrease ability to produce force
      • *Personally recommend dynamic for pre-workout
    • Should be done post cool down
      • Static, ballistic, proprioceptive neuromuscular facilitation (PNF)
    • Static:
      • 30 seconds, 2-3 times with brief rest in between
      • Emphasize major joints
  • 4. Dress Attire
    • Comfortable, breathable material that allows for mobility
    • No open toed shoes or sandals
  • 5. Performing Exercises Correctly
    • Most injuries come from improper form
      • Avoid overloading bar
      • Avoid twisting body parts
      • Avoid partial range of motion
      • Keep neck in proper alignment
      • Avoid compromising lower back
  • 6. Straps, Wraps, Belts
    • Straps  improve grip, relieves some stress from hands, wrists, forearms
    • Wraps  used to support knees, elbows, and wrists
      • Also used to keep joints warm
    • Belts  support lower back and trunk
      • Increase inter-abdominal pressure
    • May cause dependence
      • Use when at near maximal loads
  • 7. Spotters
    • Partner helps promote safety
      • High intensity workouts
      • Encouragement and motivation
      • Help with form
    • Must be prepared to give proper amount of assistance
  • 8. Dealing with Muscle Soreness
    • Soreness = result of unaccustomed stress
    • Microscopic muscular tears
      • Inflammation and swelling
    • Peaks with 48 – 72 hours
      • Delayed Onset Muscular Soreness (DOMS)
    • As training experience increases amount of soreness decreases (typically)
    • Intense eccentric training
    • Should wait for soreness to fade
      • DOMS reduces force capabilities
  • 9. Identify & Treat Injuries
    • Soreness  diffuse
    • Injury  localized and last longer
    • PRICE:
      • Protect, Rest, Ice, Compression, Elevation