Safety in Exercise Programs

Question 1

What are some problems that can arise from group classes?

Answer 1

1. Missing warm ups
2. Overuse (inability to oversee everyone properly)
3. Clothing and footwear
4. Environment - room temp, air quality, music,
5. Choosing exercises
6. Muscle imbalance(s)
7. Equipment
8. Participant behaviour - past ROM, gum, ill
9. Instructor behaviour -

Question 2

Most classes have the following components:

Answer 2

• warm up
• cardiovascular endurance
• post-workout cool down
• muscle endurance/strength
• flexibility
• relaxation

Question 3

What is the purpose of a warm up?

Answer 3

• 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

Question 4

What considerations should you take when doing/leading a warm up?

Answer 4

-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)

Question 5

KISS means?

Answer 5

Keep It Safe and Simple

Question 6

Cardio component of group class considerations:

Answer 6

• 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

Question 7

Post cardio aspect should have:

Answer 7

• 3-5 minutes
• slower dynamic movements
• prevents venous pooling
• helps convert lactate and reduce muscle acidity
• use static stretching AFTER breathing is easy

Question 8

Strength aspect considerations (group class):

Answer 8

• know class level
• provide options
• cue position and technique
• avoid hyperextension
• remind participants to BREATH
• keep knowledge current

Question 9

Flexibility and cool down considerations:

Answer 9

• muscles should be warm (room temp?)
• cue proper alignment and technique
• avoid discomfort in joints
• avoid pain in muscle
• no ballistic stretching

Question 10

The most common reason for injury in all ages is:

Answer 10

Overuse

Question 11

What are some mistakes made which may result in injury?

Answer 11

• no warm up
• no cool down
• inappropriate floor surface
• inappropriate footwear
• postural challenges (muscular imbalance)
• poor technique
• poor instruction/inattentive instructor

Question 12

Instructors should:

Answer 12

• stay up to date on new info
• research conditions
• constantly improve knowledge
• think of recommending an alternate class if necessary

Question 13

Some challenges found in a facility are:

Answer 13

-location/shape of room, -obstacles
-floor construction
-floor surface
-too many participants
-tripping hazards
-poor lighting
-temperature
KEEP TIDY/CLEAN AND USE WARNING SIGNS

Question 14

Name some things to watch for with equipment:

Answer 14

-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

Question 15

Environment considerations:

Answer 15

-temperature
-ventilation
-humidity/air con
-perfumes/cleaning products
NEED TO CANCEL FOR SAFETY?

Question 16

Planning for success:

Answer 16

-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)

Question 17

Other safety Factors in facility:

Answer 17

• emergency equipment
• fire exits
• phone
• fire/earthquake procedures
• anyone in the group could be relied upon?

Question 18

Common sites of injury:

Answer 18

neck, shoulder, elbows, hands, wrists, back, hips, knees, feet, ankles

Question 19

Injury to a joint may happen when:

Answer 19

• 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)

Question 20

Physical safety concerns:

Answer 20

gum, dehydration, illness, breathing

Question 21

Deep squats can cause issues with:

Answer 21

knee joint (ACL), spine (flexion)

Question 22

Problems with situps:

Answer 22

• overwork hip flexors
• cause spine compresseion
• create neck strain

Question 23

ROM-In normal group classes:

Answer 23

• only ask for normal ROM in good posture
• 45° of abduction at hip
• 20° of hip hyper extension

Question 24

How should the spine be taken into consideration?

Answer 24

• 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

Question 25

Explain a proper quadriceps stretch.

Answer 25

• 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

Question 26

Explain a proper hamstring stretch.

Answer 26

• no hurdler stretch (opposite knee strain - medial collateral ligament)
• pelvis (top) tilted to anterior
• spine with slight extension

Question 27

What does PRICE stand for?

Answer 27

protection, rest, immobilize, cold, elevate

Question 28

List some issues that may cause stress for participants:

Answer 28

• 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