Answers
1. The factors that are important when coming back from a break in exercise are; modifying your exercise routine, testing your new ability level and setting new, realistic goals. When getting back into exercise after a break the first thing to do is to set SMART goals. The second step is to be progressive by increasing the work load. This should be followed by improving body mechanics by taking short strides to loosen the body. Perform a quick dynamic warm-up and apply aerobic system. Warm down after this stage to remove lactic acid from body.
2. An example of a rehabilitation exercise is holding your knees to your chest in a stretch. These are exercises very essential in overall recovery process and aid to restore strength, range of movement and endurance. A rehab exercise can restore a person to his or her previous activity level and strength and could prevent future injuries. Example of rehab exercises include neck strain rehabilitation exercise and low back pain exercise.
3. If Joy has tendonitis, she should avoid exercises with excess repetition. Too much stress on joints can cause damage to tendons thus tendonitis usually arises when you overdo an exercise that put so much stress on muscle and joint. Other activities which can led to tendonitis are forceful motions like pitching a fastball, poor body mechanics and unnatural motions like serving a tennis ball.
4. Overuse injuries are particularly frustrating set-backs because they are caused by your exercise. These are injuries obtained from a repeated action like repetitive strain injury which occurs every time you exercise a certain activity. These injuries are opposite to acute injuries which occur in an instant. Overused injuries are mostly caused by training error and technique errors. A person can avoid overused injuries by using the proper form and gear, pacing yourself, gradually increasing your activity level and mixing up your routine with cross-training.
5. Tendonitis is an inflammation of the connective tissue that attaches the muscles to the bones. This condition can cause pain and tenderness outside a joint. Tendinitis commonly occurs around shoulders, elbows, heels, knees and wrists. Common symptoms of the condition are mild swelling, tenderness and pain in form of dull ache. The risk factors in developing this condition are age (tendons are easily injured in old people), occupation (vibrations, repetitive motions and awkward positions) and sports (tennis, running and swimming).
6. Lack of motivation can occur if you do not modify your workout after a break. You can modify your fitness routine after a break by first defining why you want to start working out again. This will identify your motivation. Secondly engage your body with the right diet. When getting back to fitness, you need to feed more than soda and popcorn! Thirdly, ensure you get the help of a professional, such as a physical therapist.
7. False. This is not a permanent stage of exercise because one can force his or her body to move and work in a new and exciting manner. This stage happens when the body starts to adjust to the requirements of the exercises and adapt to a fitness routine which will make you see less benefits until further adjustments are forcefully made by the body.
