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.
Expert Solution Preview
Introduction:
As a medical professor, it is important to not only teach students about medical procedures and treatments but also to educate them on safe and effective physical exercise practices. This assignment requires students to observe various exercise classes and identify incorrect bio-mechanical activities, list contraindicated exercises, explain the benefits to risk ratio, and provide safer alternatives. The goal is to improve student’s ability to recognize unsafe practices and promote injury prevention.
Answer:
During the observation of several different exercise classes, it was noted that coaches and instructors at some clubs and sports teams were asking students to perform bio-mechanically incorrect activities. The following contraindicated exercises were noted:
1. Upright Rows: This exercise involves bringing a barbell or dumbbell up to the level of the shoulders. It puts a lot of stress on the rotator cuff and can lead to shoulder impingement syndrome.
2. Kipping Pull-Ups: This exercise involves swinging the body back and forth to gain momentum and complete a pull-up. It puts excessive pressure on the shoulder joint and can lead to shoulder injuries.
3. Deep Squats: This exercise involves squatting down to a point where the thighs are parallel to the ground or lower. It puts excessive stress on the knee joint and can lead to knee injuries.
The benefits to risk ratio for these exercises is not in favor of the benefits. While they may have some benefits for strength training, the potential long term effects of these exercises can lead to chronic pain, muscle imbalances, and joint injuries.
Safer alternatives to these exercises include:
1. Lateral Raises: This exercise involves lifting weights to the side, keeping the arms parallel to the ground. It is a safer alternative to the upright row and helps to strengthen the shoulder muscles.
2. Strict Pull-Ups: This exercise involves vertically pulling the body up towards a bar without any swinging motion. It is a safer alternative to the kipping pull-up and helps to strengthen the upper body.
3. Partial Squats: This exercise involves squatting only partially and stopping before the thighs become parallel to the ground. It is a safer alternative to the deep squat and helps to accomplish similar goals without causing excessive stress on the knee joint.
By avoiding these contraindicated exercises and opting for safer alternatives, individuals can reduce their risk of injury and achieve their fitness goals in a safe and effective manner.
