Safety Information for
Kinesiology 143
Craig Asmundson and Tony Leyland
Almost any type of injury is possible in almost any activity, from a stubbed toe to heart
failure. Only the most frequent major injuries are described below. It is not exhaustive,
nor is it meant to scare anyone. If the safety rules listed on the following pages are
followed there is very little risk of injury. Historically, K143 has been a very safe
course. Please do your part to keep this record intact.
1. Description of Possible Major Injuries
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Getting hit by a car when running on the roads and suffering injuries ranging from
bruises, abrasions and broken bones to fatal head and /or internal injuries
Falling when running on roads or trails and spraining an ankle or wrist or fracturing a
bone.
Overuse injuries such as shin splints, muscle strains, sore knees, stress fracture in
bones of the leg or foot, plantar fasciitis, etc.
Acute injuries such as muscle strains and tears, cartilage tears, and joint sprains
and dislocations. Acute injuries usually occur from falls or lifting weights (especially
if unused with weight training).
Rhabdomyolysis. Rhabdomyolysis is the breakdown of muscle fibers resulting in the
release of muscle fiber contents (myoglobin) into the bloodstream. Some of these
are harmful to the kidney and frequently result in kidney damage if untreated. If
your urine goes coca-cola coloured or you have bilateral swelling in both limbs go
get checked out. It is rare and easily treated (but it must be treated early) but you
should be aware of it.
Since we will be doing mostly static stretching, the probability of significant injury is
low during flexibility work. However, over zealous stretching can lead to muscle
pulls and strain on joints and surrounding ligaments.
Back strain due to improper weight lifting technique. Lifting a weight that is too
heavy for you or weight training when your back is already sore are major factors in
such injuries.
Abrasions, bruises or a crushing injury because a weight falls on a body part.
If you have any concerns or suggestions regarding safety in Kinesiology
143, please communicate these concerns or suggestions to either the
instructor or teaching assistant.
2. Safety Rules When Running in Kinesiology 143
A.
General
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Start off slowly on the runs and work up to your target heart rate range. The first
three to five minutes of the run should be considered part of the warm-up.
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2.
Refer to lecture, Principles of Exercise, for an explanation of how to determine your
target heart rate range while performing aerobic activities.
3. Don't end the run with a burst or sprint unless you are used to such high power
outputs. It may look impressive but it increases the probability of musculoskeletal
injury and/or cardiovascular complications to those unused to such efforts.
4. At the end of your run, you should do a cool-down. Slowly jog and walk around for
a few minutes and then do some post-exercise stretching.
5. Don't do too much too soon. For example, don't increase your exercise frequency,
intensity or duration too rapidly. Give your body time to gradually adapt to the new
stresses which are being applied to it.
6. Breathe rhythmically during exercise. NO BREATH-HOLDING!
7. Wearing a good quality pair of shoes designed for running will decrease the
probability of you developing an overuse injury given that your training methods are
reasonable.
8. If your legs are sore from your last run and/or you think that you may be developing
an overuse injury such as shin splints, sore knees, etc., then take a few days off
from running. People who are injured or sick in Kinesiology 143 and unable to run
will not be penalized in their attendance mark. However, unless you are too sick
to attend you are still required to attend class. Many students who are injured are
still able to do some stretching and/or other non-running activities.
9. You must know when to stop exercising in the event of warning signs. These
include the feeling of abnormal heart beats (irregular fluttering), pain or pressure in
the center of the chest, dizziness, light-headedness, nausea or vomiting, extreme
breathlessness such as an asthmatic attack, musculoskeletal pains or pronounced
fatigue.
10. If you are not feeling well during a run, inform the instructor or the teaching assistant
so that appropriate actions can be taken.
11. We will be running in the rain on numerous occasions so you should come to class
suitably dressed so that you will not get cold while running. If you are not sure how
to dress for inclement weather, ask the instructor or one of the teaching assistants
for advice.
B.
Running On Roads
You have to assume individual responsibility for your own safety by following the rules
listed below:
1. Run on the left side of the road facing traffic
2. Look both ways before crossing a street and wait for a generous break in the traffic
before crossing.
3. When in a group, don't act like a sheep and blindly follow someone else across a
road without looking at the traffic for yourself. You will be the one who pays the
price if you get hit by a car.
4. Avoid high-traffic areas and run defensively.
5. Obey all pedestrian laws.
6. Assume that cars at crossroads don't see joggers. Don't run in front of a car that is
about to leave an intersection or parking lot without first looking at the driver to
ensure that he/she has seen you.
7. Don't run more than two abreast.
8. Beware of cracks in the road and sidewalk and curbs.
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C.
Running On Trails
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Run under control on trails; don't run down hills too fast. Be aware of the uneven
terrain and the increased probability of ankle injuries.
Watch where your feet are going; if you want to gaze at the scenery, stop running
and then gaze.
Don't run directly behind someone, so close that you can't properly see rocks or tree
roots on the ground as you approach them.
Females should not run alone on the trails at SFU.
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3. Safety Rules During Flexibility Exercises in Kinesiology 143
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In the laboratory sessions, we won't be performing any flexibility exercises which
are classified as potentially dangerous. We will discuss these during the first two
weeks. Keep this in mind when it is your turn to lead the flexibility exercises.
It is your choice if you decide not to perform a particular stretching exercise. You
know your own body better than anyone else. If a particular flexibility exercise
causes you pain due to a previous injury or problem which you have had, then don't
perform that exercise even if everyone else in the class is doing the exercise and
isn't bothered by it.
We will be using mostly static stretching techniques in class We will also do some
light dynamic and PNF stretching techniques. We will not be performing ballistic
stretching techniques because of their potential for causing musculoskeletal injury.
4. Safety Rules When Weight Training In Kinesiology 143
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Respect the weight! Weight training is a high intensity type of exercise (i.e. muscle
groups are often worked at near maximal or maximal levels), it is therefore
important to have a good warm-up in order to decrease the probability of injury. A
good weight training warm-up should contain both general and activity-specific
components. The general component should consist of static stretching plus an
activity which increases the core temperature of the body such as jogging, skipping,
riding a stationary bicycle, callisthenics, etc. The activity-specific component of your
warm-up should consist of a light weight set of 10 to 15 repetitions of whatever your
forthcoming exercise will be. This allows the muscle groups to be warmed up in the
specific movement patterns where they will be stressed. Don't skip on your warmup time, allow a minimum of 10 minutes. You should also follow your weight
training session with a cool down session of stretching exercises. This may help
decrease the probability of post-exercise muscle soreness.
There are some health conditions that may be aggravated by weight training, due
primarily to the increased pressures that occur within the abdominal and thoracic
cavities when lifting heavy weights. Individuals with a hernia ( a weakness in the
abdominal wall) should refrain from strenuous weight lifting. Blood pressure can
rise dramatically when straining to lift heavy weights even in healthy people. In
people with hypertension (high blood pressure), blood pressure can rise to
dangerous levels where there is a risk of blood vessel rupture during such activities.
Lifting with the arms and straining exercises increase the work of the heart and thus
may be contraindicated for individuals who have coronary heart disease. Many
weight training exercises, even if performed properly, put a certain amount of stress
on the lower back. Therefore people who have uncontrolled back pain may want to
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avoid weight training until their back problem improves. A person with any of the
above problems should consult his/her physician for advice before embarking on a
weight training program.
Proper breathing techniques are very important. There should be NO BREATH
HOLDING! Exhale on effort. Breathe rhythmically, inhale and exhale on every
repetition. Do not perform Valsalva manoeuvres where you inspire, close your
glottis, contract your abdominal muscles, and then strain. This manoeuvre results in
decreased venous return to the heart which decreases blood supply to the brain
which, in turn, can cause dizziness and even fainting. The Valsalva manoeuvre
also causes a significant rise in arterial blood pressure and in the work load of the
heart. You are most likely to find yourself doing this manoeuvre when performing
bench press or squats. Don't do it! Breathe rhythmically, with no breath holding.
When lifting a weight from the floor, the correct position is with feet close to the bar,
bend at the knees and hips, head up and back straight. The weight should be lifted
with the powerful thigh and gluteal muscles, not the low back muscles. Do not bend
over with your legs straight and do all the work with your low back muscles. If you
use this method, the probability of hurting your lower back is much higher.
One important protection for the lower back when performing standing exercises is
to keep the knees slightly bent rather locked in a straight position. By keeping your
knees slightly flexed, contracting your abdominals (tightening your whole core) and
flattening your lower back, you will reduce the stress on your lower back. This
position causes the pelvis to be tilted back into a more stable and favourable
position.
Concentrate on each exercise and strive for correct performance.
Always verify that the device you're planning to use is safe to train on. Look for
signs indicating that the device is not in proper working order. Check for unstable
support boards, frayed cables, cracked plates, stripped bolts, etc. During the
laboratory session, if you notice any defects in the equipment in the Fitness Centre,
notify the instructor or teaching assistant immediately.
If you are using a machine with weight stacks and if the pin which is used to select a
certain weight load gets jammed between two plates don't stick your fingers
between the plates and attempt to pull the pin out. You are likely to have the stack
of weights crush your hand. Notify the instructor or teaching assistant and they will
solve the problem.
When using free weights, use spotters to help you control the weight if you are
using heavy weights for exercises that may be dangerous such as bench press and
squats.
When using free weights, always make certain that the collars that hold the weights
in position are securely tightened. If the weights slide off one side of a barbell
during an exercise, a serious injury such as a fractured bone could occur to either
the lifter or the spotter. The use of machines eliminates this safety hazard.
If you are using free weights, don't leave them on the floor in a heavy traffic area
where someone could trip over them. All equipment should be replaced to its proper
location after use. As you move around the weight room, be careful not to bump
into or bother anyone who is in the process of lifting weights.
There should be no "horseplay" in the weight room for any reason.
Shoes should be worn in the weight room at all times.
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