Safety in Exercise Programs Flashcards
What are some problems that can arise from group classes?
- Missing warm ups
- Overuse (inability to oversee everyone properly)
- Clothing and footwear
- Environment - room temp, air quality, music,
- Choosing exercises
- Muscle imbalance(s)
- Equipment
- Participant behaviour - past ROM, gum, ill
- Instructor behaviour -
Most classes have the following components:
- warm up
- cardiovascular endurance
- post-workout cool down
- muscle endurance/strength
- flexibility
- relaxation
What is the purpose of a warm up?
- stimulates heart and lungs – improved transport of O²
- increase blood flow and body temp
- lubricates joints
- prepares a person mentally
- increases nerve impulse speed
- improves coordination
What considerations should you take when doing/leading a warm up?
-smooth moves & dynamic ROM
-includes the muscles to be worked
-gradually increases intensity
-AVOID: static stretches, breathlessness
(Do not use perspiration as a measure of intensity)
KISS means?
Keep It Safe and Simple
Cardio component of group class considerations:
- too many reps of a move becomes risky for joints
- instructors should know class level
- work up to target HR gradually
- teach self monitoring (talk test, RPE)
- use variety of movements to benefit whole body
- DON’T end with high intensity
- Plan lesson but stay adaptable
- use clear instructions
Post cardio aspect should have:
- 3-5 minutes
- slower dynamic movements
- prevents venous pooling
- helps convert lactate and reduce muscle acidity
- use static stretching AFTER breathing is easy
Strength aspect considerations (group class):
- know class level
- provide options
- cue position and technique
- avoid hyperextension
- remind participants to BREATH
- keep knowledge current
Flexibility and cool down considerations:
- muscles should be warm (room temp?)
- cue proper alignment and technique
- avoid discomfort in joints
- avoid pain in muscle
- no ballistic stretching
The most common reason for injury in all ages is:
Overuse
What are some mistakes made which may result in injury?
- no warm up
- no cool down
- inappropriate floor surface
- inappropriate footwear
- postural challenges (muscular imbalance)
- poor technique
- poor instruction/inattentive instructor
Instructors should:
- stay up to date on new info
- research conditions
- constantly improve knowledge
- think of recommending an alternate class if necessary
Some challenges found in a facility are:
-location/shape of room, -obstacles
-floor construction
-floor surface
-too many participants
-tripping hazards
-poor lighting
-temperature
KEEP TIDY/CLEAN AND USE WARNING SIGNS
Name some things to watch for with equipment:
-repair or remove faulty equipment
-check tubing for cracks
-weights-educate on how to carry, load bars, position body, avoid over-crowding
teach techniques with balance activities
Environment considerations:
-temperature
-ventilation
-humidity/air con
-perfumes/cleaning products
NEED TO CANCEL FOR SAFETY?
Planning for success:
-knowing the type of class and planning appropriately for the participants
-using clear/concise commands
-teaching alternate moves
-stopping anyone in distress-by safely slowing them down
-encouraging hydration
(Q-encourage breathing properly)
Other safety Factors in facility:
- emergency equipment
- fire exits
- phone
- fire/earthquake procedures
- anyone in the group could be relied upon?
Common sites of injury:
neck, shoulder, elbows, hands, wrists, back, hips, knees, feet, ankles
Injury to a joint may happen when:
- it goes beyond ROM
- it is under stress
- the move is too fast
- there is no control in the move
- the person is fatigued (can affect control)
Physical safety concerns:
gum, dehydration, illness, breathing
Deep squats can cause issues with:
knee joint (ACL), spine (flexion)
Problems with situps:
- overwork hip flexors
- cause spine compresseion
- create neck strain
ROM-In normal group classes:
- only ask for normal ROM in good posture
- 45° of abduction at hip
- 20° of hip hyper extension
How should the spine be taken into consideration?
- FOR SAFETY, (unless you need sport specific training) IT IS BEST TO USE LOWER RESISTANCE IN BEST SPINE POSTURE.
- NO crunches; they use the back muscles at 85%–too much for the average person. (use straight/supported spine); they also work hip flexors more; neck may be strained
- taking the spine beyond neutral may cause disc/vertebrae problems.
- unsupported forward flexion can cause stress on disc/vertebrae
Explain a proper quadriceps stretch.
- there should be minimal pressure at the knee joint
- the spine should be held in proper posture-knee joint under hip, hip under shoulder, standing leg knee over ankle
- shoulder and ankle joint should not be under pressure either
Explain a proper hamstring stretch.
- no hurdler stretch (opposite knee strain - medial collateral ligament)
- pelvis (top) tilted to anterior
- spine with slight extension
What does PRICE stand for?
protection, rest, immobilize, cold, elevate
List some issues that may cause stress for participants:
- getting to class
- family problems
- chronic pain
- class too full
- instructor inattentiveness
- music (volume/type)
- self image
- fitness level
- line ups at front desk
- rude people on the way to class
- diet stress (no time to eat, unhealthy choices)
- other noises outside the room
