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Fitness Activity Worksheet – Week 5: Injury Prevention

Track 2

Student’s Name:

Fitness Activities:

1. Preventing Injury During Exercise

a. I always wear the proper shoes for the activity.

____ Yes ____ No

Changes to implement:

b. I always perform a proper warm-up before the exercise activity.

____ Yes ____ No

Changes to implement:

c. I always stretch the muscles that will be involved in the activity.

____ Yes ____ No

Changes to implement:

d. All muscle groups involved in the activity are strengthened and balanced.

____ Yes ____ No

Changes to implement:

e. I avoid overstretching my neck and back.

____ Yes ____ No

Changes to implement:

f. I avoid extending and rotating my spine.

____ Yes ____ No

Changes to implement:

g. I avoid lifting heavy objects.

____ Yes ____ No

Changes to implement:

h. I avoid quick, jerking movements.

____ Yes ____ No

Changes to implement:

i. My training program has been properly designed.

____ Yes ____ No

Changes to implement:

j. I use the appropriate frequency of exercise.

____ Yes ____ No

Changes to implement:

k. I use the appropriate intensity of exercise.

____ Yes ____ No

Changes to implement:

l. I use the appropriate duration of exercise.

____ Yes ____ No

Changes to implement:

m. I use proper exercise techniques.

____ Yes ____ No

Changes to implement:

n. I run only on a firm, level surface.

____ Yes ____ No

Changes to implement:

o. I include a proper cool-down after exercising.

____ Yes ____ No

Changes to implement:

2. Assess Flexibility and Back Pain

Back to wall flexibility test

How would you rate Tara’s results? ____ Pass ____ Fail

How would you rate Willie’s results? ____ Pass ____ Fail

Analyze both Tara’s and Willie’s back to wall flexibility test results and explain the specific steps you would recommend each take to maintain or improve their results in the future.

Straight leg lift flexibility test

How would you rate Tara’s results? ____ Pass ____ Fail

How would you rate Willie’s results? ____ Pass ____ Fail

Analyze both Tara’s and Willie’s leg lift flexibility test results and explain the specific steps you would recommend each take to maintain or improve their results in the future.

Knee to chest flexibility test

How would you rate Tara’s results for the left side? ____ Pass ____ Fail

How would you rate Tara’s results for the right side? ____ Pass ____ Fail

How would you rate Willie’s results for the left side? ____ Pass ____ Fail

How would you rate Willie’s results for the right side? ____ Pass ____ Fail

Analyze both Tara’s and Willie’s knee to chest flexibility test results and explain the specific steps you would recommend each take to maintain or improve their results in the future.

3. Prepare a Fitness Presentation

Prepare this week’s fitness presentation here.

Reference:

Powers, S. K., Dodd, S. L., & Jackson, E. M. (2011). Total fitness & wellness (brief 5e, media update). San Francisco, CA: Pearson/Benjamin Cummings.