Research Project Design expanded


Presentation Description

Hi guys, for my research project I am designing an app which provides information about how to keep safe whilst exercising. Please have a good look through the presentation. When you have finished, please find a nine question survey about this project design in the link below. Please provide honest feedback. Any feedback will be much appreciated. (PS. this design uses action buttons. When clicking on one in slide show mode, please make surer that the arrow mouse turns into the finger, otherwise it will not take you to the slide you want). Thanks guys! Please share as well!


Presentation Transcript








Stretching is more beneficial than you might think. Not only is it good for the body, but the mind as well. Starting with the body, it is beneficial for flexibility. The more you stretch, the more flexible you become. Some certain stretches can help you maintain a healthy posture and when we say healthy, we mean a nice straight posture, because many people have a fairly hunched figure due to looking down at screens and such .   Stretching is as good as a must when it comes to exercising, as it prepares your muscles to move around before you start to move around .   Stretching can be a relaxing time which can be a great way to soothe the mind and relax. Even just as little as ten minutes a day can be enough to start the day. Listening to relaxing music should also add to the relaxation of stretching. STRETCHING


WATER INTAKE Water usage is a vital part of exercise, because without it, you are obviously going to suffer from dehydration.   Fact: The average human generally contains 60% water fluids. But new borns can have as much as 75% water fluids and the elderly can have as little as 50% water fluids. You should be drinking 500ml of water within a good hour before exercising and 150ml every 10 to 15 minutes during exercise. If you can do that, you will find that you shouldn’t feel slow, you wont be cramping and you will just be having a better time while running.


CONCENTRATION CURLS Concentration curls are reps which can be used with one hand or both hands at a time. It is basically tests both your forearm and your biceps. Concentration curls are basically reps, but keeping your shoulder and wrist joints still and only moving your elbow joints. These types of exercises can be very painful and for certain concentration curls, it is recommended that you only use very light weights, (probably a third to a quarter of what you normally use with one hand). It is recommended also that you limit the amount of reps as they can be very hard to do. When upsizing, you should go very slowly.


IDEAL WARM UPS Exercise is just like sports. It is very important to warm up before you get into action. For exercising, you need to be prepared to maybe run, or maybe lift weights. So it is going to be important to stretch your body out (especially your joints). This is so you can get your body ready to exercise .   Some ideal ones are long leg stretches, to stretch out your ankles, your knee joints and your waist joints .   To work on your arms you can do a variety of things such as extending them out and pulling one hand back with the other so it doesn't only stretch out your arms, but your wrists as well .   Looking in different directions using your neck muscles is a great way to prepare the muscles and joints around your neck. And also some hip spins, which is where you rotate your body in a 360 motion to get everything moving.


WARM UPS TO AVOID Warm ups are a vital thing to do before exercising. But using the correct techniques are more important, because failing to use incorrect techniques or the wrong form of warming up can be harmful to your body.   When stretching, you should avoid bouncing while you are stretching as it may cause some strains in areas you are balancing on or areas you are trying to stretch out. Some potential causes of injuries can be exercises that requires straight legs whilst hoisting your body over it (such as double legged raises, straight legged sit-ups or standing toe touches). These should only be used when you have been sitting down too long and you need to stretch out.  




SQUATS For this type of exercises it is important to have at least a shoulder wide stance in standing, weights comfortably sitting on your shoulders and your hands supporting the weights, grasping about 10 to 15cm out from each shoulder. More importantly, have a straight back so the weights don’t compress your spine.


BENCH PRESS Bench pressing is one of those things where if you are using weight that requires maximum force, or pushes your limits, you should get someone behind you, just in case you feel like you need to drop it, but can't lock it back in, because you are struggling. For figuring out the weights you do, you should start off with just the bar which is 20 kg. If you feel you can push more, do more until it gets to the point where you can only do as much as 5 to 10 reps of it. The techniques is to get just a bit wider than a shoulder wide grip (grabbing the bar just out of line of each shoulder), expose your chest (bring it upwards) and breathe in as you bring the weight down and breathe out as you quickly push the bar up. You should take at least three seconds as you are bringing it down and breathing in, (so very slowly) and push it up as quickly as you can as you breathe out.


LEG PRESS The leg press is something that is used to boost your leg power. As it is very effecting in strengthening your legs, any miss-use of it can cause some muscle imbalance and do some damage to your coccyx (tail bone) and lower spine. This can be caused by using too much weight, or slouching in the seat and just using your back without supporting it. So it is very important to keep a good posture whilst using it and on average, the safe mark can be as much as 1.5 times your body weight. As you get stronger, you could do more . Also to prevent damage to the legs, you should not fully extend your legs. The risk of fully extending legs with a big weight on the other side of your feet, the weight going against you can push into your legs and cause damage to your joints and again the coccyx


TREADMILL As a treadmill is a cardio based piece of machinery, it is important to have water on you at all times. (Check water intake for info on that). A treadmill is something where you have to keep a certain pace until you change it. So it is a good idea to start on at a walking pace (preferably 5 or 6kph). As you get into it, you can start to increase the speed or if you can, increase the incline (making it more of an intense exercise). It is good to start off with your hands on the bars to steady yourself at first, just to get use to it. The key is to look forward and not down at the statistics. If you feel dizzy or nauseated, you should jump up and land with each foot on each side of the treadmill where you can take some time to rest, drink a bit of water and if you need to, take it down a bit.




BASIC EXERCISE BIKE When using an exercise bike, it is very important that you feel comfortable on it. With basic exercise bikes, there isn’t any built in machinery where you can track your km’s and heart rate, but it gives you more comfort as there isn’t only height adjustment on the seat, but you can also pull the seat further away or closer to the frame of the bike, so you can adjust it perfectly to your particular body shape. Before you hop on the bike, it is a cardio piece, so it is important to have heaps of water with you. On the bike, you should start off at a low resistance, so you are not wasting all your energy in the first five minutes. As you feel you are getting a bit faster, up the resistance, to challenge yourself. When it gets real high you can start to stand up so you don't damage your lower back, trying to push down, whilst your body weight is in a different position .   When it starts to get too hard, you can lower the resistance for a bit of a break. When you are feeling strength again, you can amp it back up.


ELECTRONIC EXERCISE BIKE   These exercise bikes are more advanced. They only have height adjustment, but they have a built in device on the front of the bike for people to look at, which can track heart rate, time on bike, kph and exedra. Also there should be set programs on it, so instead of having you manually adjusting the resistance as you go, you can set it to a program of your choice and just go for it.   But as always, when it starts to get a bit much, start to stand up and put your weight over the pedals, so you aren't hunching over the bike, trying to pedal, because it is only going to do damage to your back.


ROWING MACHINE There is a particular technique on the rowing machine that should keep you safe from injuring yourself. To prevent injuries you need to follow a pattern. When you start, you firstly push with your legs. Then you hoist your body backwards. Finally you pull your arms to your chest. On the way back you do the opposite (arms forward, body forward, legs in). After that you just need to repeat. The risks of not doing it properly is causing damage to your back and possibly shoulders. If you were to just sit going straight up, you are at risk of spraining your spine and can cause some pretty bad damage.




    When exercising in cold weather, it is extremely important to stretch first. This is because muscles are weaker in the cold and are more likely to produce injuries.   It is important to wear warm clothing. A tip would be to wear multiple layers of clothing rather than one jumper as it traps more body heat.   Even with cold weather it is important to drink the correct amount of water before exercising to keep up the fluids. Otherwise you get that frozen yuck feeling in your chest.   Something that people don’t suspect is that even in cold weather, there is still a possibility of sunburn, especially when you are either closer to the sky, or when it is a clear day. Even if you think you are safe from high altitudes and clear days it is still best to wear sunscreen. COLD WEATHER


HOT WEATHER Exercising in hot weather wears you down the most by quite a lot.   It is very important to keep up your fluids as it will cause dehydration and in more extreme cases, dizziness, headaches, cramps and sickness.   You shouldn’t drink alcohol, tea or coffee right before or after exercising as they can quite rapidly reduce fluid loss. On top of the 1.5 you normally lose whilst exercising per hour. So you should definitely be drinking water.   The water intake should be around two cups worth (500ml) around an hour before exercising. (too much earlier will be too long between drinking water and exercising and too much later will not allow the fluids to enter your system and you will still feel it moving around in your stomach and you would feel a bit stiff in your chest). Also take breaks every 15 or 20 minutes to stop and have a small drink of water whilst exercising so you don’t dehydrate. In hot weather make sure you wear lighter and loose clothing so it doesn’t weigh you down and it will allow air to travel through your body.