Less03 2

Lesson 3.2: Healthy Back and Good Posture

Taking Charge: Reducing Risk Factors

Chapter 3: Benefits of Physical Activity


A person with a body image disorder• sets unrealistic expectations to try to achieve an ideal or

perfect body.• is often dissatisfied when goals are met.• does too much exercise to try to achieve unrealistic

goals.


Question

Back pain is a common medical complaint. What types of symptoms do people with back pain experience?


Answer

Some symptoms people with back pain experience are

• muscle soreness,• muscle tightness,• muscle spasms, and• sharp pain . . . usually with movement or after

sitting or standing for long periods of time.


Question

How can people correct problems with their posture?

Lesson 3.2: Healthy Back and Good PostureAnswer

People can correct problems with their posture and avoid back pain

• by focusing on maintaining good posture during the day;

• by strengthening abdominal and back muscles; and

• by improving flexibility in muscles of the torso, hamstrings, and hip flexors.


Question

What are some common posture problems?


Answer

Some common posture problems:• Forward head• Rounded back (kyphosis)• Sunken chest• Excessive back arch (lordosis)• Protruding abdomen (ptosis)• Hyperextended knees


Question

One type of back problem is lordosis. What specific muscle groups affect whether someone has lordosis?


Answer• Lordosis is when there is too much arch in the

lower back, sometimes called “swayback.”• Lordosis occurs when the abdominal muscles

are weak and the hip flexor muscles (iliopsoas) are too strong and/or inflexible.


Question

Sometimes athletes in certain sports suffer from back problems. Which sports increase the risk of back problems?


AnswerSports that increase the risk of back problems

include• contact sports, • ballet,• gymnastics,• track and field

events, and• cheerleading.


Question

Incorrect ways of lifting can lead to back problems. What are some rules for correct lifting?

Lesson 3.2: Healthy Back and Good Posture AnswerSome rules of correct lifting include• lift with the leg muscles—they should do

most of the work (specifically: the knee extensors, the quadriceps). Do not lift, keeping the knees high,

• bend the knees,• keep the back straight,• divide the load, and• avoid twisting.


Question

To avoid twisting while lifting an object, what should you do?


Answer

To avoid twisting while lifting an object, change the position of your feet rather than keeping the feet still and twisting your trunk.


Question

Why might people who work at an office or school desk for most of the day suffer from postural or back problems?


Answer

People who work at an office or school desk for most of the day may suffer from postural or back problems because

• the muscles in the back are in a tense or contracted position for long periods of time, and

• the muscles get short when not stretched regularly.


A risk factor is any action or condition that increases your chances of developing a disease. Some risk factors, such as your age, cannot be controlled or changed by you. Other noncontrollable risk factors, such as whether you are a male or female, are genetically controlled. Sometimes, you are able to control individual risk factors. For example, you can control your diet and physical activity. Your actions affect the probability of your getting a disease.

Brenda’s family took a trip to the mountains last summer. Plans were made to hike, raft the rivers, and ride bikes and horses. Unfortunately, Brenda’s mother did not get to enjoy all of the activities. “I never thought my mother had any health problems because she was always busy with work and taking care of the house. She never went to the doctor.”

But Brenda’s mother was a smoker. While she may have been “busy,” she didn’t really do much physical activity because she easily became short of breath.

Brenda’s mother found that she couldn’t keep up with the rest of the family. While hiking, she became so short of breath that she almost fainted. She fell far behind while trying to ride a bike. In the evenings, while the rest of the family did other things, Brenda’s mother went to bed.

Whey they returned home, Brenda’s mother went to her doctor. He recommended changes to her lifestyle. She was to stop smoking and get more exercise. He warned her that she was at risk for heart disease and other health problems if she continued her present lifestyle.


• What controllable risk factors for heart disease did Brenda’s mother have?

• What can she do to reduce her risk? • What can you do to decrease your risk for

heart disease? • Fill out the questionnaire to learn more

about Brenda’s mother’s risk factors as well as your own.

Examples of how physical activity contributes to wellness are

• Improved appearance,• Greater work capacity,• Improved sense of emotional well-being,• Increased ability to meet emergencies,• Added functional years,• Etc.

Reducing Risk through Physical Activity would promote:

Less03 2

Health & Medicine

Transcript of Less03 2