Module 5: Lifestyle Guidelines

                                                      

Daily Health Blog

By: Isabella Mamone

Module 5: Learning about body composition, injury prevention, and common injuries that can occur during physical activity.

In Module 5, it teaches us about body composition, injury prevention, and common injuries that can occur during physical activity.                                            

This picture on the top right corner shows a Physical Activity Pyramid and how all the physical activities, (and sleep), combined keep you healthy. 

Being not only physically well, but also socially and mentally/emotionally well, has many benefits. 
Examples:
~Decrease risk of disease
~Live longer
~May improve grades
~Increased confidence 
~Better sleep
~Reduced depression 
~Stronger and healthier bones

There are three main body types called Ectomorph, Endomorph, and Mesomorph. Ectomorph is someone who has a small bone size, small amount of muscle size, and often have long, slender arms and legs. Endomorph is a body type with a large, soft, bulging body and pear-shaped appearance. Usually people with this body type have a round face, short neck, and wide hips. Lastly, Mesomorph is a body type with a solid, muscular, and large-boned physique. People who have this body type generally appear muscular and well-proportioned. 

Body composition describes the percentage of fat, bone, muscle, and water in your body. A healthy body composition is one that includes a lower percentage of body fat and a higher percentage of fat-free mass (meaning muscles, bones, and organs). 

Now moving on to how to prevent injury. Preventing or reducing injuries during physical activity takes just a few minutes. Before doing any physical activity, one should complete a warm up. You should do some slow stretching for a couple minutes and then start a slow jog or ride on a bike for 12 minutes. 

There are so many different injuries that can occur during physical activity. A common injury is Muscle strains which is also known as "pulled muscles" and/or "muscle soreness". This occurs when a muscle or tendon is stretched too far. Muscle strains are also common and are caused by an overstretched or torn ligament. For both of these, you should use R.I.C.E, (rest, ice, compression, and elevation). Two last common injuries are Blisters and Shin Splints. Blisters are pockets of fluid that occur mostly in hands and feet. To treat it, dry, clean, and bandage the area. Do not puncture the blister to drain the fluid. Finally, Shin Splits occur when there is pain in the front on your lower leg when walking, jogging, climbing, or stepping. Treating the effected area with ice will help reduce swelling. 





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