PATHFIT

• Locomotor movements


  Moving the body from one place to another
• Non-locomotor movements


  Occurring above a stationary base; movement of the body around its own axis
• Movement exercise


  Physical activity that is planned, structured and repetitive
• Seven basic human body movements

  • Pull
  • Push
  • Squat
  • Lunge
  • Hinge
  • Rotation
  • Gait
• Body mechanics


  The ways we move as we go about our daily lives, including how we hold our bodies when we sit, stand, lift, carry, bend, and sleep
• Poor body mechanics are often the cause of back problems
• Components of Body mechanics

  • Posture
  • Base of support and center of gravity
  • Muscle group
  • Lifting techniques
• Posture


  The position in which someone holds their body when standing or sitting
• Types of posture


  • Static posture
  • Dynamic posture
• Static posture


  The body and its segments are aligned and maintained in certain positions. Examples include standing, sitting, lying, and kneeling.
• Dynamic posture


  The body or its segments are moving—walking, running, jumping, throwing, and lifting.
• Good posture


  The proper alignment of your body when standing or sitting
• Importance of having good posture

  • It allows one to work more efficiently with less fatigue and strain on your body ligaments and muscle
• Base of support (BOS)


  The area beneath an object or person that includes every point of contact that the object or person makes with the supporting surface
• Muscle group


  There is no right or wrong way to create a strength training routine. However, pairing certain muscle groups together can help make your workouts more efficient.
• Physical fitness


  Ability to execute daily activities with optimal performance, endurance, and strength with the management of disease, fatigue, and stress and reduced sedentary behavior
• Benefits of being physically fit

  • Improve brain health
  • Help manage weight
  • Reduce risk of disease
  • Strengthen bones and muscles
  • Improve ability to do everyday activities
• Components of physical fitness

  • Agility
  • Balance
  • Cardiovascular endurance (aerobic power)
  • Coordination
  • Flexibility
  • Muscular endurance
  • Power/explosive strength (anaerobic power)
  • Reaction time
• Agility


  Ability to change position in a shortest period of time
• Balance


  Ability to maintain their line of gravity within their Base of support (BOS)
• Cardiovascular endurance


  Ability of the heart and lungs to deliver oxygen to working muscles during continuous physical activity
• Coordination


  Ability to execute smooth, accurate, controlled motor responses (optimal interaction of muscle function)
• Flexibility


  Ability of a joint or series of joints to move through an unrestricted, pain free range of motion
• Muscular endurance


  Ability of a muscle or group of muscles to perform repetitive contractions against a force for an extended period of time
• Power


  Ability to exert force in the shortest period of time
• Reaction time


  Ability to respond to a stimulus quickly
• Blister


  Small pocket of fluid in the upper skin layers, common response to injury or friction
• How to cure blister

  1. Clean a sharp needle with rubbing alcohol

  2. Use the needle to prick the blister in several spots near the edge

  3. Let the fluid drain, but leave the overlying skin in place

  4. Apply an ointment such as petroleum jelly to the blister and cover it with a nonstick gauze bandage
• Tips to cure blister

  • Cover the blister
  • Use padding
  • Avoid popping or draining a blister
  • Keep the area clean and covered
• Muscle soreness


  Feeling muscles ache or stiffen for a few days after exercise, known as delayed onset muscle soreness (DOMS)
• Muscle soreness can be a deterrent to exercising, but it's temporary and the more you exercise, the less it will occur
• Tips to reduce muscle soreness

  • Warm up
  • Drink water
  • Limited rest
  • Use proper technique
  • Cool down
  • Stay within your limits
• Sprain


  Injury to the ligaments and capsule of a joint
• Strain


  Injury to muscles or tendons
• First aid for sprains and strains

  1. Use RICE therapy (Rest, Ice, Compress, Elevate)

  2. Rest the injured area

  3. Ice the injured area, 20 minutes at a time, 4 to 8 times a day
• Muscle cramp


  Uncontrollable and painful spasm of a muscle
• Causes of spasm

  • Over exercising
  • Dehydration
  • Stress
• Tips to relieve muscle cramps

  • Stretch
  • Drink more fluids
  • Cool the skin with a cold, moist cloth
  • Massage the cramped muscle
• Fracture


  Broken bone
• Types of bone fractures

  • Closed (simple) fracture
  • Open (compound) fracture
  • Greenstick fracture