There are certain risks associated with participating in physical activity. These risks include environmental factors. You should be aware of those risks and seek to control the factors that increase the risk of injury. Proper hydration, appropriate clothing, realistic program progression, and being educated in injury recognition are examples of steps that can be taken to safely implement a personal fitness program.
To prepare for this Discussion:
With these thoughts in mind:
Post a brief description of two environmental factors that may impact the implementation of your personal fitness program and explain how. Then explain two strategies you might use to address those environmental factors and safely implement your personal fitness program. Finally, explain one way you might encourage others to address environmental factors in their fitness plans.
Be sure to support your postings and responses with specific references to the Learning Resources.
ASSIGNMENT DUE SUNDAY
As lifestyles become more sedentary, the risk of injury and chronic pain increases. For example, individuals who spend their day working at a desk frequently suffer from weak abdominal and back muscles, and poor flexibility of the lower back and hamstring muscles. This places them at higher risk of back pain. In Canada, Finland, and the United States musculoskeletal disorders (especially back pain) are the number one type of work disability (Punnett et al., 2005). Fortunately, exercise can play an important role in preventing back pain and rehabilitating some back problems.
At the opposite extreme, physical activity itself increases the risk of injury. The major risks and causes of injury from physical activity include improper training techniques, poor program design, alignment abnormalities in the legs and feet, overtraining, and not enough rest. It is important to be aware of the main causes of back pain and other injuries in order to design a safe and effective fitness program.
Punnett, L., Pruss-Ustun, A., Nelson, D. I., Fingerhut, M. A., Leigh, J., Tak, S., & Phillips, S. (2005). Estimating the global burden of low back pain attributable to combined occupational exposures. American Journal of Industrial Medicine, 48(6), 459–469.
To prepare for this assignment:
Powers, S. K., & Dodd, S. L. (2017). Total fitness & wellness: The mastering health edition (7th ed.). San Francisco, CA: Pearson.
Laureate Education, Inc. (Executive Producer). (2012). Fitness activities: Assessing flexibility and back pain. Baltimore, MD: Author.
American College of Sports Medicine. (1996). Position stand: Exercise and fluid replacement. Medicine & Science in Sport & Exercise, 28, 1.
American College of Sports Medicine. (2007). Position stand: Exertional heat illness during training and competition. Medicine & Science in Sport & Exercise, 39(3), 556–572.
American College of Sports Medicine. (2006). Position stand: Prevention of cold injuries during exercise. Medicine & Science in Sport & Exercise, 38(11), 2012–2029.
Centers for Disease Control and Prevention. (2000, March). Exercise-related injuries among women: Strategies for prevention from civilian and military Studies. Morbidity and Mortality Weekly Report, 49(RR02), 13–33. Retrieved from http://www.cdc.gov/mmwr/preview/mmwrhtml/rr4902a3.htm
McKesson Health Solutions. (2003). Low back pain exercises. Retrieved from http://www.cumc.columbia.edu/student/health/pdf/I-L/Low%20Back%20Pain%20Exercises.pdf
PROJECT DUE SUNDAY
Turn in Final Project. Review the Final Project requirements and submit your project by the end of Day 7.
Your Final Project is to develop a comprehensive, personal fitness program. The fitness program must include all the health-related components of physical fitness and incorporate F.I.T. principles. In addition, the program must also reflect other dimensions of wellness including the mental, social, and psychological benefits of fitness.
This project is designed to demonstrate your growth throughout the course and your mastery of fitness and wellness strategies and skills through the selection of materials as related to the course and your personal fitness goals. The Final Project represents your work over the course, allowing you to “revise, rework, and rethink” in order to obtain “a mastery level” personal fitness program that you can use for years to come. Whether you completed the weekly Fitness Activities yourself or acted as a coach for a group of fictional students, you should incorporate the ideas and concepts you gained throughout this course into your personal fitness program. With that in mind, it is expected that you will expand upon the work you did during the weekly Fitness Activities and incorporate that work into your Final Project.
Your Final Project should contain three sections:
Develop a personal fitness program with supporting evidence from the Learning Resources to demonstrate your knowledge of the components of physical fitness and wellness. Make sure to include the following:
Consider the ways exercise and fitness activities benefit you mentally, socially, and psychologically. Discuss one mental, one social, and one psychological benefit you will receive or have received from your fitness program.
Reflect on your experiences throughout this course and how those experiences have shaped both your current and future approach to fitness and wellness.
Submit your The Final Project one week before the end of the course. The project should be 5–7 pages in length (12 pt. font, double spaced). You must cite your sources and include a bibliography that conforms to APA format.
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