I.    Observe Activity

A     Scrutinize the Actions.

B.    Which body parts are moving? Which are holding still?

C.    Note which joints are being bent and how far?

D.    Note which muscles are working against resistance? Which are holding still?

II.   Classify Purpose

A     What’s it for?

B.    Why do I do it?

C.    What do I want to get from it?

Four Major Classifications of Exercises

A.    Aerobic Condition

B.    Strength Building

C.    Flexibility of Joint R.O.M

D.    Fill

III. Does the Activity Satisfy the Laws of Exercise Physiology?

Verify adherence to the Laws

III.  Laws of Physiology...   continued

A.   Aerobic Activities “Biggest Pieces of Meat - Moving Gently”

1.    ystemic

2.    Continuously

3.    Rhythmic Repetition

4.    Sufficient Duration

5.    dequate Frequency

6.    Correct Intensity

a. Personal Training Range

b.    Based on Fitness Level and Your Age

III.  Laws of Physiology...   continued

B.    Strength Building

“The 30 Repetition Rule”

1.   Overload

a. Ú the repetitions =

b. Ú the resistance =

1) add more weight   2) lengthen lever

2.    requency

a.    E.     O.     D...  aximum

b.    Daily for Endurance

3.    Speed

4.    Full R____O____ M______

5.    Exhale on Effort

6. Avoid Previously Strengthened Muscles.   Balance Life!

III.  Laws of Physiology...   continued

C.              Flexibility Activities

“Maintenance & Improvement”

1.    Static No Bounce No Thrust No Pulse

2.    Passive No Push No Pull No Force

3.    Duration    
Maintain  =

Warm-up =

Improve   =

4.    Single Function of Single Joint

5.    Avoid Myotatic Reflex

Intrafusal Fibers  -  Golgi Tendons  -  Stretch/Contract Reflex

III. Determine the Risk of Injury

Does the exercise endanger any of these body parts?

How are they typically injured?

Ankle          Knee           Spine          Shoulder         Neck

IV.   Determine Risk to:

A     ANKLE

1.    Excessive & Repetitive Sustained

Inversion       (Hypermedial Adduction)

2.    Excessive & Repetitive Plantar Flexion

(Toe Pointing)

3.    Weakness in Anterior Compartment

(Dorsal Flexors)

4.    Excessive Impact

a.    Single Foot     4 in a row

b.    Stationary Alternating     32

c.    Locomotion is Best!

IV.  Determine Risk to:

B.   KNEE

1.   Hyperflexion

2.   Weight Supporting -

Knee Hyperflexion

3.    Hyperextension

4.    Motions other than

Flexion or Extension

5.    Strength Imbalance

Flexion vs Extension Vastus Med.  Vs  other Quads

6.    Flexed Knee going farther forward than the toe

7.    Flexed Knee out of line with hip & ankle

IV.   Determine Risk to:

C.    BACK

1.    Combing Functions Forward - Lateral - Rotation

2.    Excessive Hyperextension Too Much - Too Often - Too Long

3.    Sustained & Unsupported Forward Spinal Flexion

4.    Sustained & Unsupported Lateral Spinal Flexion

5.    Spinal Rotation with Weight Supporting - Stable Base

IV.  Determine Risk to:

D.   SHOULDER

1.    Lateral Arm Lifts with Medial Rotation

2.    Lack of Retraction Strength and Endurance

3.    Continual, Repetitive Horizontally Suspended “Mini Arm Circles”

4.    Repetitive Arm Rotations while Horizontally Suspended Acromion- Clavicular Impingement

IV.   Determine Risk to:

E      NECK

1.     Sustained Side-lying Lateral Hyperflexion

2.     Excessive Flexion at the 7th Cervical vertebral Joint

3.     Hyperextension

4.     Full Circles

5.     Chin-Jutting

6.     Excessive Speed

7.     Body Weight Supporting Cervical Hyperflexion