Observe several different exercise classes at clubs, sports teams to identify if any coaches or instructors are asking students to do bio-mechanically incorrect activities.Then list the contraindicated exercises and explain the benefits to risk ratio, i.e.: why they were wrong, what could be the long term effects of those exercises, and what exercises would be safer.
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Introduction:
In this assignment, students are required to observe exercise classes at different clubs and sports teams to identify any bio-mechanically incorrect activities. They need to list the contraindicated exercises, explain why these exercises are wrong, discuss their long-term effects and suggest safer alternatives. This assignment aims to enhance students’ knowledge about correct exercise biomechanics and raise their awareness about potential risks associated with incorrect exercise techniques.
Answer:
During the observation of different exercise classes, several coaches were found to be asking students to perform bio-mechanically incorrect activities. Some of the contraindicated exercises are:
1. Upright Rows with Straight Bar: This exercise involves lifting weights with a straight bar while holding it close to the body and raising it to the chin level. This exercise puts significant stress on the shoulder joints and could lead to impingement and rotator cuff injuries.
2. Sit-ups with Straight Legs: This exercise involves performing sit-ups with legs kept straight. This exercise puts significant stress on the lower back and could lead to strains and sprains.
3. Lat Pull-Downs Behind the Head: This exercise involves pulling the bar behind the head and neck. This exercise puts significant stress on the shoulder joints and could lead to impingement and rotator cuff injuries.
The benefits to risk ratio of these exercises are not favorable as they pose a significant risk of injury in comparison to the benefits they provide. The long-term effects of these exercises could lead to chronic pain, limited range of motion, and, in some cases, surgery.
Safer Alternatives:
1. Upright Rows with Dumbbells: This exercise involves lifting weights with dumbbells while holding them at shoulder level. This exercise puts less stress on the shoulder joints and reduces the risk of injuries.
2. Sit-ups with Bent Knees: This exercise involves performing sit-ups with knees bent. This exercise reduces the stress on the lower back and decreases the risk of strains and sprains.
3. Lat Pull-Downs to the Front: This exercise involves pulling the bar to the front of the chest. This exercise puts less stress on the shoulder joints and reduces the risk of injuries.
In conclusion, it is crucial to perform exercises with correct biomechanics to reduce the risk of injuries and improve overall fitness. By avoiding contraindicated exercises and performing safer alternatives, individuals can achieve their fitness goals while maintaining good physical health.
