Safety, Soreness, & Injury

Warm-up & Cool Down• Warm-up

– 5-10 min. light aerobic exercise

– 2 light lifts before strength exercise

– Allows for physiological preparation

• Cool down– Low – moderate

intensity for 5-10 min.– Clears by-products

from tissues

Stretching

• Helps improve flexibility• May actually decrease ability to produce force

– *Personally recommend dynamic for pre-workout

• Should be done post cool down– Static, ballistic, proprioceptive neuromuscular

facilitation (PNF)

• Static:– 30 seconds, 2-3 times with brief rest in between– Emphasize major joints

Dress Attire

• Comfortable, breathable material that allows for mobility

• No open toed shoes or sandals

Performing Exercises Correctly

• Most injuries come from improper form– Avoid overloading bar– Avoid twisting body parts– Avoid partial range of motion– Keep neck in proper alignment– Avoid compromising lower back

Straps, Wraps, Belts

• Straps improve grip, relieves some stress from hands, wrists, forearms

• Wraps used to support knees, elbows, and wrists– Also used to keep joints warm

• Belts support lower back and trunk– Increase inter-abdominal pressure

• May cause dependence– Use when at near maximal loads

Spotters

• Partner helps promote safety– High intensity workouts– Encouragement and motivation– Help with form

• Must be prepared to give proper amount of assistance

Dealing with Muscle Soreness

• Soreness = result of unaccustomed stress• Microscopic muscular tears

– Inflammation and swelling

• Peaks with 48 – 72 hours – Delayed Onset Muscular Soreness (DOMS)

• As training experience increases amount of soreness decreases (typically)

• Intense eccentric training• Should wait for soreness to fade

– DOMS reduces force capabilities

Identify & Treat Injuries

• Soreness diffuse

• Injury localized and last longer

• PRICE:– Protect, Rest, Ice, Compression, Elevation