2. Take caution. Once you start to engage in
aerobic workouts, you must also know the
risk of incurring injury on commonly used
muscle group during your workout. Here are
examples of common injuries from aerobic
and sports activities.
4. •Tennis elbow. Radiating
pain usually slightly
below the elbow.
Causes: Too heavy or too
lightly strung racket,
excessive strain on the
forearm muscles, and
locking the elbow during
your swing.
5. Whiplash/cervical spine sprain. Partial
tearing of neck ligaments
Cause: Forcing the neck into an extreme
position
Treatment Recommendation: Consult a
doctor for medication to relax muscles and
alleviate pain if necessary, and wear a neck
brace during the day. Heat will help you
recover your full range of motion.
6. Back pain
Causes: Improper posture,
wrong execution in a
particular workout,
imbalance on the load of
weight or pressure you
place on your back, too
heavy load placed on the
back.
7. Hamstring pull. A pulled
muscle at the back of the
thigh
Cause: Improper or
inadequate stretching
before activity or locking
the knees during activity.
8. Heel Spur. Pointed bony outgrowth
on the heel bone
Cause: Too much running and
jumping
Treatment recommendation: To
prevent this condition, stretch, wear
properly cushioned shoes, elevate
the heel, and use a heel cushion or
cup. Put ice on the heels after an
activity.
10. Shin splint. Aching pain on
the front of the lower leg
Causes: Improper stretching of
the calf muscles, incorrect
execution of movement,
inadequate proper shoes, or
poor surface.
12. Rotator cuff tendonitis.
Irritation of the muscles and
tendons that hold the ball-and-
socket of the shoulder joint
Cause: Overuse of the arm in an
overhead position
Treatment Recommendation: Ice
and rest should ease the pain
persists, consult a specialist.
13.
14. Knowing the correct way of
performing an activity may prevent or
minimize injury. Being aware of the
hazards of improper performance
may save you from overworking or
causing damage to the body.
15. Treatments
For general treatment of the common injuries
incurred during aerobic and sports activities, the
first thing to do is to assess the situation and apply
first aid. If there is a credible first aider of specialist
present, let him or her take the upper hand.
Immediate treatment for injuries should follow the
PRICE principle.
16. • Protect the injured part to avoid further pain
• Rest the injured part.
• Ice the injured part with a towel to prevent swelling.
Remember to avoid direct contact between ice and skin
as it may cause cold burns.
• Compress the injured part if possible with a towel or
bandage to control swelling.
• Elevate the injured part above the level of the heart.
17.
18. If pain persists, consult a
specialist immediately to
prevent aggravating the
injury.
19.
20. Warm-up is perhaps the most important part of any
workout for the following reasons:
1. It prepares the muscles and lubricates the joints for
easier mobility.
2. It accelerates the heart rate to get the body ready for
movements that require high heart rate.
3. It increases body temperature, so that the muscles,
tendons, and ligaments will be warmer and more
pliable when contracting during workout.
21. 4. It improves blood flow to the muscles to help
supply oxygen and glucose required for energy
production more efficiently.
5. It boosts blood flow to the heart to help the
lessen potential difficulty for exercise-induced
cardiac problems.
6. It prepares the cardiovascular system to meet
the demands of the workout.
22. Other activities that may be used for
warm-up include the following:
1. Jumping Jack
a. Stand with your feet together and
your hands at your sides.
b. Raise your arm simultaneously
above your head and jump up just
enough to spread out your feet
wide.
c. Without pausing, quickly repeat
steps a and b.
23.
24. 2. Head Crossover
a. Raise your left arm, with your palm
facing behind you and your thumb
pointing up.
b. Hold your right arm low, with your
palm facing behind you and your
thumb pointing down.
c. Hold this position, so that your
arms form a straight line and a
45degree angle with the floor.
25. d. Bring your arms across your body as if in a
swapping position, only keep the palm of each
hand facing the same direction as in the starting
position.
e. Alternate back and forth, gradually increasing
the speed of the crossovers, so that you are loosely
and quickly swinging your arms across your body.
Do all your reps, then switch sides and repeat.
26. 3. Bent Over Reach to Sky
a. Keep your lower back
naturally arched. Bend at
your hips and knees and
lower your torso until it is
almost parallel to the floor.
b. Let your arms hang straight
down from your shoulders,
palms facing each other.
27. c. Rotate your body to the right as
you reach as high as you can with
your right arm.
d. Pause then return and reverse the
movement to your left. That is one
rep.
28.
29. 4. Shoulder Circles
a. Stand tall with your feet
placed shoulder-width
apart.
b. Without moving any
other part of your body,
roll your shoulders
backward in a circular
motion 10 times.
30. 5. Arm Circles
a. Stand tall with your arms at
your sides, so that they are
parallel to the floor.
b. Stand making small circles
with your arms progressing
to bigger circles. Do 10 reps
backward.
31. 6. Elbow-to-Foot Lunge
a. Stand tall with your arms at
your sides.
b. Lunge forward with your
right leg.
c. As you lunge, lean forward at
your hips and place your left
hand on the floor, so that is
even with your right foot.
32. d. Place your right elbow next to the
instep of your right foot, and hold for 2
seconds.
e. Next rotate your torso up and to the
right and reach as high as you can with
your right hand.
33.
34. 7. Inch Worm
a. Stand tall with your legs straight and bend
over and touch the floor.
b. Keeping your legs straight, walk your hands
forward.
c. Take tiny steps to walk your feet back to your
hands. That is one repetition.
35.
36.
37. 8. Lateral slide
a. Stand with your feet just
beyond shoulder-width.
b. Push your hips back, bend your
knees, and lower your body
until your hips are just slightly
higher than your knees.
c. Shuffle to your left by taking a
step with your left foot then
with your right foot. Slide
about 10 feet.
38. d. Slide back to your
right.
e. Repeat for 30 seconds
or as prescribed.
50. PUSH
Make the aerobic activities that you have
chosen a regular part of your weekly
schedule, say , at least three times per week.
At this pace you can get more significant
improvements in your conditioning. Also
remember that rest and recovery are also part
of your conditioning.
51. Hence it is recommended to alternate
your activities to hard and easy days
and avoid too vigorous activity that
exceeds 5 times a week. If you do, you
may suffer from cumulative fatigue
and muscle, joint, and bone injuries.
52. Your aerobic activity may vary in intensity.
• Low intensity • Moderate •High Intensity
(Light) (Intensity) (Vigorous)
You can find your exercise intensity by using the talk
test, the type of activity, or your target heart rate. Use the
method that is best for you.
53. Talk Test
The talk test is an easy way to check your exercise intensity.
1. You are doing moderate aerobic activity if you can talk but
cannot sing while doing it.
2. You are doing vigorous aerobic activity if you can only say a
few words while doing it.
3. You are exercising too hard if you cannot talk while doing your
activity.
4. You may not be exercising hard enough if you can sing while
doing your activity.
54. Type of Activity
The type of activity that you do can also tells how hard you
are exercising.
Moderate Aerobic Activity
1. Walk briskly.
2. Cycle briskly ( about 30 kilometers an hour).
3. Shoot baskets.
4. Play golf without using a cart.
5. Swim leisurely.
55. Vigorous aerobic activity
1. Jog or run.
2. Cycle fast ( about 60 kilometers an hour).
3. Hike
4. Play soccer.
5. Swim moderately to hard.
56. Moderate activity is safe for most
people. But it has always been a good
idea to talk to your doctor becoming
more active, especially if you have not
been very active or have health
problems.
57. Target Heart Rate
Another way to know how hard you are
exercising is to use your target heart rate. This
is a percentage of your maximum heart rate.
One way to find your maximum heart rate is
to subtract your age from 220. Once you
know your maximum heart rate, you can find
your target heart rate for moderate and
vigorous aerobic activities.
