What muscles do cyclists primarily use?
|
|
- Reynold Thompson
- 8 years ago
- Views:
Transcription
1 Stress & Injury The following information has been taken from freely available articles from British Cycling and other Cycling organisations. Sources are noted at the end of this document. Please note that these are guidelines only as advocated by the British Cycling Coaching and Education Department. If you need more specific advice, then please contact a qualified physician or physiotherapist. Disclaimer The information contained in this information pack is given in good faith and RPM ltd/ Milligan Charitable Bike Ride Committee uses all reasonable efforts to ensure that it is accurate. However, no liability is accepted by RPM LTD, Milligan Charitable Bike Ride or British Cycling or any other noted contributor for any actions taken by any person relying on or using any information in this pack.
2 What muscles do cyclists primarily use? Cycling primarily uses muscles groups in the lower limbs however the upper body also plays a significant role in supporting your body and should not be discounted. The key muscles groups are: Tibialis anterior, soleus and gastrocnemius Hamstrings Quadriceps Gluteals Erector Spinaeus Biceps Triceps Deltoids Latissimus dorsi Your abdominal muscles and core are also important in helping you maintain good posture and form. When fatigued, a weak core can lead to a decline in your posture/form which can cause injuries due to increased stress being put on other muscle groups.
3 Injury risks Cycling injuries often occur for the following reasons: Overuse of certain muscle groups / joints Poor cycling position / form Compensatory movements due to injury or fatigue Common types of cycling injury Knee Pain The knee is one of the most common sites for overuse injuries in cycling and can also be attributed to a poor cycling position.. Neck/Back Pain Cyclists most likely experience pain in the neck when they stay in one riding position for too long. Tight hamstrings and/or hip flexor muscles can also cause cyclists to round or arch the back, which causes the neck to hyperextend. Wrist/Forearm Pain or Numbness Cyclists should ride with their elbows slightly bent. When they hit bumps in the road, bent elbows will act as shock absorbers. This is also where changing hand positions will help reduce pain or numbness. Foot Numbness and Tingling Foot numbness and tingling are common complaints, and shoes that are too tight or narrow are often the cause. Bruising / breaks / fractures It goes without saying that falls and crashes can be a cause of injury to cyclists. This is best avoided through careful and diligent cycling. Ensure that you are wearing a helmet at all times when riding and take care when mounting and dismounting your bike. Injury Prevention To prevent cycling injuries on a long ride and during your training programme it is important to follow Build up your training programme towards the event and make sure it is suitable for your ability Ensure your bike fits you correctly, that your seat is aligned and your saddle is the proper height. For assistance with bike fitting you can ask for advice from cycling specialists (e.g. bike shops) and other experienced riders. You can also click this link for more information.
4 Warm up before you ride or perform other exercise to improve the elasticity of muscles and tendons, prepare them for action and optimise performance. Cool down following exercise through a gradual reduction in activity followed by stretching. This will help your body to recover quickly and prevent muscle soreness. Mobilise, stretch and strengthen key muscle groups. This can be achieved through regular stretching, core exercise (e.g. pilates), regular cardiovascular exercise, weight and strength training. Ensure you rest and recover any minor injuries such as sprains or strains you pick up effectively. Different injuries will require different treatment but many common injuries can be immediately treated through the PRICE method (Protection, Rest, Ice, Compression, and Elevation). If you are unsure about treatment and injuries persist or return then make sure you consult a doctor or physiotherapist. Wear appropriate clothing and cycling equipment designed for long rides as necessary. This will help minimise any soreness or discomfort. Maintaining Cycling Position Maintaining a proper cycling position is an important component in preventing injury along with the fit of your bike. The ball of your foot should be centred over the pedal axle.
5 Small feet and high cadence pedlars place the ball of your foot slightly behind centre. Set your saddle through the following steps: Sit on the saddle with the crank arm perpendicular to the ground and heel (shoes on) on the top of the pedal Your leg should be in the straight locked position Your saddle top surface should be parallel with the road surface Sit on your bike in your normal riding position with the cranks in the 3 and 9 o clock position. Your saddle is correctly positioned when your tibial tuberosity (the bump at the top of the shin bone) is 1cm behind the pedal axle. Check to ensure that your knee just clears your elbow when seated on your bike with the cranks in the 3/9 o clock position. To ensure good chest expansion and breathing your handlebars should be as wide as your shoulders. If the handlebars are too far away you will be very uncomfortable. Sit on your bike in your normal riding position and your arms should be at 90 degrees to your torso. Stretches Stretching is a vital part of injury prevention and you should aim to include stretching as part of your training programme and warm up/cool down routines. There are many different ways to stretch the key muscle groups and below are some links to videos of cycling specific stretching programmes from the Global Cycle Network which will help to show you some different exercises. How to Stretch for Cycling: Dynamic Stretches for Cycling: Sources: Global Cycling Network
Don t. Hamstrings. Calf Muscles. both legs 2-3 times. stretch is felt in the back of the calf. Repeat with both legs 2-3 times.
Remember to: Warm-up your muscles first before stretching (e.g. stretch after walking). Stretch until you feel mild discomfort, not pain. Never bounce or force a stretch. Hold the stretch for 10-30 seconds
More informationCOMMON OVERUSE INJURIES ATTRIBUTED TO CYCLING, AND WAYS TO MINIMIZE THESE INJURIES
COMMON OVERUSE INJURIES ATTRIBUTED TO CYCLING, AND WAYS TO MINIMIZE THESE INJURIES Listed are a few of the most common overuse injuries associated with cycling long distances. 1. Cervical and upper back
More informationSAMPLE WORKOUT Full Body
SAMPLE WORKOUT Full Body Perform each exercise: 30 secs each x 2 rounds or 2-3 sets of 8-12 reps Monday & Wednesday or Tuesday & Thursday Standing Squat Muscles: glutes (butt), quadriceps (thigh) Stand
More informationSpine Conditioning Program Purpose of Program
Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.
More informationTIPS and EXERCISES for your knee stiffness. and pain
TIPS and EXERCISES for your knee stiffness and pain KNEE EXERCISES Range of motion exercise 3 Knee bending exercises 3 Knee straightening exercises 5 STRENGTHENING EXERCISES 6 AEROBIC EXERCISE 10 ADDITIONAL
More informationBiomechanics of cycling - Improving performance and reducing injury through biomechanics
Biomechanics of cycling - Improving performance and reducing injury through biomechanics Biomechanics is the science concerned with the forces that act on the human body and the effects these forces produce.
More informationKnee Conditioning Program. Purpose of Program
Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.
More informationLow Back Pain Exercises Interactive Video Series Transcript July 2013
Introduction Low Back Pain Exercises Interactive Video Series Transcript July 2013 ** Note: If an exercise causes an increase in your pain, stop the exercise.** [Music introduction; Dr. John Sheehan onscreen]
More informationSTRETCHING EXERCISES. Physical Activity Resource Center for Public Health PARC-PH
STRETCHING EXERCISES Physical Activity Resource Center for Public Health PARC-PH STRETCHING 2 Safety Information...3 Benefits of Stretching...3 Safety Considerations Before and During Exercise...3 A Set
More informationMyofit Massage Therapy Stretches for Cycling
Guidelines for Stretching Always assume the stretch start position and comfortably apply the stretch as directed. Think Yoga - gently and slowly, no ballistic actions or bouncing at joint end range. Once
More informationTHE BIG SIX. Six Best Volleyball Strength Training Exercises. By Dennis Jackson, CSCS www.strength-and
THE BIG SIX Six Best Volleyball Strength Training Exercises By Dennis Jackson, CSCS www.strength-and and-power power-for for-volleyball.com THE SQUAT What it is The two most common squatting exercises
More informationCardiac Rehab Program: Stretching Exercises
Cardiac Rehab Program: Stretching Exercises Walk around the room, step side to side, ride a bike or walk on a treadmill for at least 5 minutes to warm up before doing these stretches. Stretch warm muscles
More informationRunner's Injury Prevention
JEN DAVIS DPT Runner's Injury Prevention Jen Davis DPT Orthopedic Physical Therapy Foot Traffic 7718 SE 13th Ave Portland, OR 97202 (503) 482-7232 Jen@runfastpt.com www.runfastpt.com!1 THE AMAZING RUNNER
More informationStretching in the Office
Stretching in the Office Legs: Quads, Hamstrings, IT band, Hip flexors, Gluts, Calves Quads: Standing @ desk maintaining upright posture, grab one leg @ a time by foot or ankle and bring it towards backside
More informationHow To Stretch Your Body
Exercise Module A New Leaf Choices for Healthy Living University of North Carolina at Chapel Hill 2007 Center for Health Promotion and Disease Prevention Physical Activity Exercises for Keeping Active
More informationFact sheet Exercises for older adults undergoing rehabilitation
Fact sheet Exercises for older adults undergoing rehabilitation Flexibility refers to the amount of movement possible around a joint and is necessary for normal activities of daily living such as stretching,
More informationLumbar/Core Strength and Stability Exercises
Athletic Medicine Lumbar/Core Strength and Stability Exercises Introduction Low back pain can be the result of many different things. Pain can be triggered by some combination of overuse, muscle strain,
More informationSports Injury Treatment
Sports Injury Treatment Participating in a variety of sports is fun and healthy for children and adults. However, it's critical that before you participate in any sport, you are aware of the precautions
More informationStrength Training for the Runner
Strength Training for the Runner Strength Training for the Runner What? The goal of resistance training for runners is not necessarily adding muscle mass but 1. improving muscular strength, 2. improving
More informationBALANCED BODYWORKS LA Rejuvenate. Heal. Restore.
Tools For Myofascial Self Massage and Stretching Foam Roller Lacrosse Ball (Hard) Stretch Strap What is Foam Rolling? Foam Rolling or Self Myofascial Release, is a form of soft tissue massage. Similar
More informationA small roller with a big effect. The mini roller for massaging, strengthening, stretching and warming up
A small roller with a big effect The mini roller for massaging, strengthening, stretching and warming up Suva Preventative products P. O Box, 6002 Lucerne Enquiries Tel. 041 419 58 51 Orders www.suva.ch/waswo
More informationExercises for Low Back Injury Prevention
DIVISION OF AGRICULTURE RESEARCH & EXTENSION University of Arkansas System Family and Consumer Sciences Increasing Physical Activity as We Age Exercises for Low Back Injury Prevention FSFCS38 Lisa Washburn,
More informationA proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and
A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and competition. A warm-up is designed to prepare an athlete
More informationBasic Training Exercise Book
Basic Training Exercise Book Basic Training Exercise Book Instructions The exercises are designed to challenge the major muscles groups every day, approximately every 2 to 3 hours., for a total of 6 times
More informationtry Elise s toning exercise plan
try Elise s toning exercise plan Whether you want to start things off slow and gradually build up your fi tness, or begin with a challenge, Elise s toning exercise programme is designed for all levels.
More informationSelf Management Program. Ankle Sprains. Improving Care. Improving Business.
Ankle Sprains Improving Care. Improving Business. What is an ankle sprain? Ligaments attach to the ankle bones and allow for normal movement and help prevent too much motion within the joint. Ankle sprains
More informationStrength Training HEALTHY BONES, HEALTHY HEART
Strength Training HEALTHY BONES, HEALTHY HEART No matter what your age, strength training can improve your bone health and your balance. As we age, our bones lose both tissue and strength. This condition
More informationBasic Stretch Programme 3. Exercise Circuit 4
Basic Stretch Programme 3 Exercise Circuit 4 2 1 Calves Stand approximately 1 metre away from wall with legs straight and heels on floor. Step and lean forward and slowly push hips towards wall. Should
More informationBasic Principles of Bike Fitting: The Role of the Physical Therapist Matthew S. Briggs, PT, DPT, SCS, ATC
Basic Principles of Bike Fitting: The Role of the Physical Therapist Matthew S. Briggs, PT, DPT, SCS, ATC School of Health & Rehabilitation Sciences, The Ohio State University; Improving People s Lives
More informationBack Safety and Lifting
Back Safety and Lifting Structure of the Back: Spine The spine is the part of the back that supports the trunk and head. It protects the spinal cord as well as giving flexibility to the body. Vertebrae
More informationRotator Cuff and Shoulder Conditioning Program. Purpose of Program
Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.
More informationPERFORMANCE RUNNING. Piriformis Syndrome
Piriformis Syndrome Have you started to experience pain in your hip or down your leg while beginning or advancing your fitness program? This pain may be stemming from the piriformis muscle in your hip.
More informationCHAPTER 3: BACK & ABDOMINAL STRETCHES. Standing Quad Stretch Athletic Edge - www.athleticedge.biz - (650) 815-6552
CHAPTER : BACK & ABDOMINAL STRETCHES Standing Quad Stretch ) Stand and grasp right ankle with same hand, use a wall or chair to Lower maintain Back balance with left hand. Maintain an upright Stretches
More informationFoot and Ankle Conditioning Program. Purpose of Program
Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.
More informationPhysical Capability Strength Test: One Component of the Selection Process
Physical Capability Strength Test: One Component of the Selection Process One aspect of the Power Systems Institute selection process is to successfully complete and achieve a passing score on a physical
More informationPILATES Fatigue Posture and the Medical Technology Field
PILATES Fatigue Posture and the Medical Technology Field Marybeth Kane May 2014 Course: 2014, Pacific Palisades, CA 1 ABSTRACT A medical laboratory scientist (MLS) (also referred to as a medical technologist
More informationBy Agnes Tan (PT) I-Sports Rehab Centre Island Hospital
By Agnes Tan (PT) I-Sports Rehab Centre Island Hospital Physiotherapy Provides aids to people Deals with abrasion and dysfunction (muscles, joints, bones) To control and repair maximum movement potentials
More informationMcMaster Spikeyball Therapy Drills
BODY BLOCKS In sequencing Breathing and Tempo Flexibility / Mobility and Proprioception (feel) Upper body segment Middle body segment Lower body segment Extension / Static Posture Office / Computer Travel
More informationHOME-BASED EXERCISE PROGRAMME FOR PEOPLE WITH SPINAL CORD INJURY
HOME-BASED EXERCISE PROGRAMME FOR PEOPLE WITH SPINAL CORD INJURY By Lisa Hodge, Physiotherapy student at Otago University Summer Studentship 2003/2004 Produced by the Spinal Trust 1 Introduction Spinal
More informationDo you sit at a desk all day? Does your 9 to 5 leave no time for structured exercise..?
Do you sit at a desk all day? Does your 9 to 5 leave no time for structured exercise..? Staying healthy at work is easier than you might think: Try building the following desk based exercises into your
More informationPreventing Falls. Strength and balance exercises for healthy ageing
Preventing Falls Strength and balance exercises for healthy ageing Exercise should be comfortable and fun. To get the most out of your home exercise book, join a class for older people to check your exercises
More informationChair Exercises and Lifting Weights
Chair Exercises and Lifting Weights Why are chair exercises and lifting weights important? Physical activity is one of the most important things you can do to maintain your diabetes control as well as
More informationChair Exercises For Older Adults
Chair Exercises For Older Adults Many of these exercises were adapted from these sources: National Institute on Aging, Exercise: A Guide from the National Institute on Aging, 2001, http://www.nia.nih.gov/healthinformation/publications/exerciseguide/.
More informationThe Power Plate is the innovative, time saving and results driven way to improve your fitness and well being.
Welcome to the world of Power Plate Exercise The Power Plate is the innovative, time saving and results driven way to improve your fitness and well being. It works by accelerating the body s natural response
More informationPatient Information. and Physical Activity Diary. Wythenshawe Hospital Cardiac Rehabilitation. Name:... The ticker club Registered Charity No.
Wythenshawe Hospital Cardiac Rehabilitation Patient Information Remember : Lifelong regular physical activity - 0 minutes, five times per week is important for your general health. I feel so much better
More informationPre - Operative Rehabilitation Program for Anterior Cruciate Ligament Reconstruction
Pre - Operative Rehabilitation Program for Anterior Cruciate Ligament Reconstruction This protocol is designed to assist you with your preparation for surgery and should be followed under the direction
More informationHow To Roll Out
THE GUIDE: ROLLING OUT WHAT IS THE MYOFASCIAL SYSTEM? The Myofascial System is a superficial fascia (a thin sheath of silvery tissue) that wraps around the outer surface of muscles and individual muscle
More informationKnee sprains. What is a knee strain? How do knee strains occur? what you ll find in this brochure
what you ll find in this brochure What is a knee strain? How do knee strains occur? What you should do if a knee strain occurs. What rehabilitation you should do. Example of a return to play strategy.
More informationThis document fully describes the 30 Day Flexibility Challenge and allows you to keep a record of your improvements in flexibility.
Welcome to the StretchTowel 30 Day Flexibility Challenge! You can Be More Flexible in 30 days by following our stretching program for 10 minutes a day. The best part is that you can stretch using the StretchTowel
More informationREHAB PROGRAM. Heart & Lung. Training program developed by BungyPump in collaboration with reg. physiotherapist Rovena Westberg
REHAB PROGRAM Heart & Lung Training program developed by BungyPump in collaboration with reg. physiotherapist Rovena Westberg Fun Exercise = Quality of life Healthier Hearts! Physical activity helps to
More informationX-Plain Neck Exercises Reference Summary
X-Plain Neck Exercises Reference Summary Introduction Exercising your neck can make it stronger, more flexible and reduce neck pain that is caused by stress and fatigue. This reference summary describes
More informationFlexibility Assessment and Improvement Compiled and Adapted by Josh Thompson
Flexibility Assessment and Improvement Compiled and Adapted by Josh Thompson Muscles must have a full and normal range of motion in order for joints and skeletal structure to function properly. Flexibility
More informationKNEE EXERCISE PROGRAM
KNEE PROGRAM INTRODUCT ION Welcome to your knee exercise program. The exercises in the program are designed to improve your knee stability and strength of the muscles around your knee and hip. The strength
More informationISOMETRIC EXERCISE HELPS REVERSE JOINT STIFFNESS, BUILDS MUSCLE, AND BOOSTS OVERALL FITNESS.
ISOMETRIC EXERCISE HELPS REVERSE JOINT STIFFNESS, BUILDS MUSCLE, AND BOOSTS OVERALL FITNESS. By Askari A. Kazmi KazmisBioscienceLabs exercise helps reverse joint stiffness, builds muscle, and boosts overall
More informationDay #1: Dynamic Warm-Up, Cool-Down, and Stretching
Day #1: Dynamic Warm-Up, Cool-Down, and Stretching After completing the PRT, the students will return to the gym to begin the Dynamic Warm-up gym session. Prior to initiating exercise, the CFL Instructor
More informationCYCLING INJURY PREVENTION
CYCLING INJURY PREVENTION What you can do NOW to prevent injuries, and increase cycling performance Jeff Stripling DC A Nation of Cyclists Over 100 million Americans ride bicycles Of those, 5 million cyclists
More informationStair Workouts Get in Shape: Step up!
Stair Workouts Get in Shape: Step up! Warning: If you feel any knee pains, refrain from continuing that particular exercise. Avoid the no pain, no gain motto and modify with regular walking or any activity
More informationby Ellen Saltonstall and Dr. Loren Fishman
10 Yoga Poses for Low Back Pain Prevention by Ellen Saltonstall and Dr. Loren Fishman Introduction This series of poses is designed to prevent future back pain and also to relieve back pain that you may
More informationStair Workouts Get in Shape: Step up
Stair Workouts Get in Shape: Step up Warning: If you feel any knee pain, refrain from continuing that particular exercise. Avoid the no pain, no gain motto and modify with regular walking or any activity
More informationBP MS 150 lunch and learn: Stretching and injury prevention. Dr. Bart Kennedy (Sports Chiropractor) and Josh Thompson February 04, 2015
BP MS 150 lunch and learn: Stretching and injury prevention Dr. Bart Kennedy (Sports Chiropractor) and Josh Thompson February 04, 2015 Epidemiology Overuse injuries most common, traumatic event second
More informationGeneral Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch
Stretching Exercises General Guidelines Perform stretching exercises at least 2 3 days per week and preferably more Hold each stretch for 15 20 seconds Relax and breathe normally Stretching is most effective
More informationLower Back Pain An Educational Guide
Lower Back Pain An Educational Guide A publication from the Center of Pain Medicine and Physiatric Rehabilitation 2002 Medical Parkway Ste 150 1630 Main St Ste 215 Annapolis, MD 21401 Chester, MD 21619
More information1. Warmup To warm up participants and increase ROM. 2. Mixed Impact Track To move into higher levels of impact and intensity
60-minute Class Format BODYATTACK 1. Warmup To warm up participants and increase ROM 2. Mixed Impact Track To move into higher levels of impact and intensity 3. Aerobic Track To get the class into their
More informationPREVIEW ONLY. These notes are a preview. Slides are limited. Full notes available after purchase from www.worldhealthwebinars.com.
These notes are a preview. Slides are limited. www.worldhealthwebinars.com.au Be sure to convert to your own time zone at www.worldhealthwebinars.com.au PHYSIOTHERAPY AND CYCLING THE INTERACTION BETWEEN
More informationACL Reconstruction Rehabilitation Program
ACL Reconstruction Rehabilitation Program 1. Introduction to Rehabilitation 2. The Keys to Successful Rehabilitation 3. Stage 1 (to the end of week 1) 4. Stage 2 (to the end of week 2) 5. Stage 3 (to the
More informationExercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface.
Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite leg flat on the surface
More informationSTANDARD OPERATING PROCEDURES (SOP) FOR COMPUTER WORK, DESK TOP
STANDARD OPERATING PROCEDURES (SOP) FOR COMPUTER WORK, DESK TOP General Guidelines-Best Practices: The following guidelines are applicable to office workers who sit at a desk and/or work on computers.
More informationEGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength
EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength Two sets of 40 repetitions each. Stand with your feet pointed straight and hip-width apart. Place your fingertips
More informationLiving Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints.
Warm Up- Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. Protocol- All exercises will be done for 2 sets of 10 repetitions. After the
More informationINJURY PREVENTION FOR RUNNER'S Presented By:
INJURY PREVENTION FOR RUNNER'S Presented By: Sports Medicine Institute International 260 Sheridan Avenue, Suite B40 Palo Alto, CA 94306 (650) 322-2809 (650) 325-6980 FAX www.smiweb.org 1) WHY DO RUNNER'S
More informationCARDIAC REHABILITATION HOME EXERCISE ADVICE
CARDIAC REHABILITATION HOME EXERCISE ADVICE Introduction Exercise is a very important as part of your rehabilitation and your future health. You will need to exercise at least three times per week, minimum,
More informationHYPERLORDOSIS & PILATES TREATMENT
HYPERLORDOSIS & PILATES TREATMENT Grace Tiangco 3/18/15 2012-2013 Abstract Sacramento/Mountain View Lordosis or Hyperlordosis is defined as a postural type in which the natural curves of the spine are
More informationACL Reconstruction Physiotherapy advice for patients
Oxford University Hospitals NHS Trust ACL Reconstruction Physiotherapy advice for patients Introduction This booklet is designed to provide you with advice and guidance on your rehabilitation after reconstruction
More informationExercises for older people
Exercise for older people Exercises for older people Sitting Getting started If you ve not done much physical activity for a while, you may want to get the all-clear from a GP before starting. For the
More informationFRNSW Physical Aptitude Test Candidate Preparation Guide
FRNSW Physical Aptitude Test Candidate Preparation Guide TABLE OF CONTENTS PART 1 Introduction & General s for Your Training Program PART 2 Physical Activity Readiness Questionnaire (PAR Q) PART 3 Functional
More informationMINDING OUR BODIES. Healthy Eating and Physical Activity for Mental Health
MINDING OUR BODIES Healthy Eating and Physical Activity for Mental Health Facilitators Guide: Background Information (note: tell participants to consult with their doctor before starting to exercise) What
More informationWorkout Routine - Dumbbells - Full Body Printed on Apr 28 2011
Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2
More informationRange of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program
Range of Motion A guide for you after spinal cord injury Spinal Cord Injury Rehabilitation Program This booklet has been written by the health care providers who provide care to people who have a spinal
More informationInjury Prevention for the Back and Neck
Injury Prevention for the Back and Neck www.csmr.org We have created this brochure to provide you with information regarding: Common Causes of Back and Neck Injuries and Pain Tips for Avoiding Neck and
More informationRehabilitation after shoulder dislocation
Physiotherapy Department Rehabilitation after shoulder dislocation Information for patients This information leaflet gives you advice on rehabilitation after your shoulder dislocation. It is not a substitute
More informationKnee Arthroscopy Post-operative Instructions
Amon T. Ferry, MD Orthopedic Surgery Sports Medicine Knee Arthroscopy Post-operative Instructions PLEASE READ ALL OF THESE INSTRUCTIONS CAREFULLY. THEY WILL ANSWER MOST OF YOUR QUESTIONS. 1. You may walk
More informationSue Schuerman, PT, GCS, PhD UNLVPT
Sue Schuerman, PT, GCS, PhD UNLVPT Exercise & Physical Activity (Your Everyday Guide from the National Institute on Aging) Go4Life Retain our physical and mental health Continue to do the things we enjoy
More informationEXERCISE DESCRIPTIONS PHASE I Routine #1
EXERCISE DESCRIPTIONS PHASE I Routine #1 Hip Mobility Exercise: Forward Out-In Movement: Raise leg out to the side, and rotate around to the front. Keep shin/thigh angle at 90 degrees. Exercise: Backward
More informationACL RECONSTRUCTION POST-OPERATIVE REHABILITATION PROGRAMME
ACL RECONSTRUCTION POST-OPERATIVE REHABILITATION PROGRAMME ABOUT THE OPERATION The aim of your operation is to reconstruct the Anterior Cruciate Ligament (ACL) to restore knee joint stability. A graft,
More informationstretches and exercises
stretches and exercises The enclosed sheets contain stretches and exercises which can be used to delay and minimise the development of contractures and deformities occurring in children with Duchenne muscular
More informationHow to Get and Keep a Healthy Back. Amy Eisenson, B.S. Exercise Physiologist
How to Get and Keep a Healthy Back Amy Eisenson, B.S. Exercise Physiologist Lesson Objectives Statistics of Back Pain Anatomy of the Spine Causes of Back Pain Four Work Factors Core Muscles Connection
More informationOveruse injuries. 1. Main types of injuries
OVERUSE INJURIES Mr. Sansouci is an ardent runner and swimmer. To train for an upcoming 10-km race, he has decided to increase the intensity of his training. Lately, however, his shoulder and Achilles
More informationUNIVERSAL FITNESS NETWORK, Inc. 2315 West Monica Dunlap, IL 61525 (309)-360-5615 bahenso@comcast.net FACTS ABOUT THE PHYSICAL FITNESS ASSESSMENT TESTS
UNIVERSAL FITNESS NETWORK, Inc. 2315 West Monica Dunlap, IL 61525 (309)-360-5615 bahenso@comcast.net FACTS ABOUT THE PHYSICAL FITNESS ASSESSMENT TESTS Universal Fitness Network, Inc. specializes in physical
More informationAvoid The Dreaded Back Injury by Proper Lifting Techniques
Avoid The Dreaded Back Injury by Proper Lifting Techniques If you ve ever strained your back while lifting something, you ll know the importance of lifting safely. Agenda Introduction About the Back The
More informationLower Back Pain www.spireperform.com 01283 576333
Lower Back Pain www.spireperform.com 01283 576333 Low back pain can be caused through deficiencies in movement, posture and your lower limbs or pelvis. The advice in this booklet aims to help with relieving
More informationAlways warm up before commencing any exercise. Wear the correct clothing and footwear; do not train if you are unwell or injured.
SUGGESTED FITNESS PROGRAMME General Exercise Guidance Good exercise training advice is highly specific to the individual. It should be understood, therefore, that the advice provided here can only be general.
More informationTHREE SPECIALLY CREATED WORKOUTS
THREE SPECIALLY CREATED WORKOUTS PIERRE POZZUTO, PERSONAL TRAINER One of the UK s most renowned personal trainers, Pierre s celebrity clients include Keira Knightley and Gordon Ramsay. Starting out as
More informationInstructor Training Program Levels 1 through 4 Uneven Bars
USA Gymnastics Online: Technique: Uneven Bars Page 1 of 9 Instructor Training Program Levels 1 through 4 Uneven Bars Level 1 - Uneven Bars MOUNT: BACK HIP PULLOVER Grasp bar with hands "shoulder width"
More information12 Week Do-it-Yourself Fitness Program
12 Week Do-it-Yourself Fitness Program Created by Brad Awalt, MS, ACSM Assistant Manager, Health Plus brad.awalt@vanderbilt.edu January 2011 Do you have a goal to begin an exercise routine, but not sure
More informationPreventing Overuse Injuries at Work
Preventing Overuse Injuries at Work The Optimal Office Work Station Use an adjustable chair with good lumbar support. Keep your feet flat on a supportive surface (floor or foot rest). Your knees should
More informationStrength Training. Designed Specifically for Novice/Junior/Senior Skaters and Coaches
Strength Training Designed Specifically for Novice/Junior/Senior Skaters and Coaches Strength Training Instructor Guidelines Instructor Qualifications A. Degree in exercise, physical education or sports
More informationKelly Corso MS, ATC, CES, FMSC, CSST
ACL Injury Prevention Program Kelly Corso MS, ATC, CES, FMSC, CSST What is the ACL??? The ACL or anterior cruciate ligament, attaches the front top portion of the shin bone (tibia) to the back bottom portion
More informationThe Santa Monica Orthopaedic and Sports Medicine Research Foundation. The PEP Program: Prevent injury and Enhance Performance
The Santa Monica Orthopaedic and Sports Medicine Research Foundation The PEP Program: Prevent injury and Enhance Performance This prevention program consists of a warm-up, stretching, strengthening, plyometrics,
More informationThe Pilates Studio of Los Angeles / PilatesCertificationOnline.com
Anatomy Review Part I Anatomical Terminology and Review Questions (through pg. 80) Define the following: 1. Sagittal Plane 2. Frontal or Coronal Plane 3. Horizontal Plane 4. Superior 5. Inferior 6. Anterior
More information