DISCUSSION BOARD DUE THIURSDAY…. USE THE RESOURCES 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: Review Chapter 7, Creating Your Total Fitness & Wellness Plan. Pay particular attention to the different types of environmental factors and how they might negatively impact physical activity. Consider environmental factors that might directly impact the implementation of your personal fitness program and strategies for overcoming those factors. Think about the steps you might recommend to help others safely implement personal fitness programs. With these thoughts in mind: By Day 4 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. Reference: 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), 459469. To prepare for this assignment: Review the media titled Fitness Activities: Assessing Flexibility and Back Pain for proper instructions about how to complete the fitness assessment activities. Review Chapter 13, Preventing Exercise-Related and Unintentional Injuries. Consider the major causes of injury during exercise and the ways the risk of injury may be reduced. Review Chapter 13, Preventing Exercise-Related and Unintentional Injuries. Focus on the causes of back pain and the methods of prevention. Review the article, Overuse Injury: How to Prevent Training Injuries. Pay particular attention to the relationship between poor fitness program design and injuries. Review the Fitness Activity Instructions for either Fitness Activity Track 1 or Fitness Activity Track 2. Pay particular attention to the instructions for each activity. Review the Fitness Activity Worksheet for either Fitness Activity Track 1 or Fitness Activity Track 2. Use it as a template for completing your Fitness Activity assignment. ____________________________________________________________ RESOURCES Powers, S. K., & Dodd, S. L. (2017). Total fitness & wellness: The mastering health edition (7th ed.). San Francisco, CA: Pearson. Chapter 7, Creating Your Total Fitness & Wellness Plan Chapter 12, Special Considerations Related to Exercise and Injury Prevention Chapter 13, Cancer 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), 556572. American College of Sports Medicine. (2006). Position stand: Prevention of cold injuries during exercise. Medicine & Science in Sport & Exercise, 38(11), 20122029. 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), 1333. 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 Final Project Turn in Final Project. Review the Final Project requirements and submit your project by the end of Day 7. Final Project Instructions 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: Section 1 Personal Fitness Program 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: Introduction Identify and explain your personal fitness goals. Evaluate your current fitness level as it compares with your fitness goals. If you participated in the Track 1 Fitness Activities, summarize and expand upon the baseline assessments you performed during Week 1. Cardiorespiratory Fitness Both Track 1 and Track 2 participants should expand upon the cardiorespiratory endurance fitness program you developed during the Week 2 Fitness Activity. Muscular Strength/Endurance Both Track 1 and Track 2 participants should expand upon the musculoskeletal fitness program you developed during the Week 3 Fitness Activity. Flexibility Both Track 1 and Track 2 participants should expand upon the flexibility fitness activities you practiced during the Week 3 Fitness Activity. Body Composition/ Nutrition/ Weight Control Injury Reduction and Exercise Risks Section 2 Mental-Social-Psychological Benefits 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. Section 3 Personal Reflection/Conclusion Reflect on your experiences throughout this course and how those experiences have shaped both your current and future approach to fitness and wellness. By Day 7 Submit your The Final Project one week before the end of the course. The project should be 57 pages in length (12 pt. font, double spaced). You must cite your sources and include a bibliography that conforms to APA format.