Welcome to Day 4!
Welcome to Day 4!
Embedded Files
Getting Started
Getting Started
Sports Injuries
Sports Injuries
Athletic Motion
Athletic Motion
Flexion, Extension and Common Sports Injuries
Flexion, Extension and Common Sports Injuries
Dr. Volberding guides us through different topics related to sports injuries from normal flexion and extension of joints and types of joint sprains, fractures and tears. The 5 most common joint injuries are:
Strains: occur when muscles and/or tendons are overextended.
Sprains: injuries to ligaments that hold bones together.
Fractures: breaks, chips or cracks in bones.
Dislocations: separation of a bone its normal position at a joint.
Sport Injuries
Sport Injuries
Learn from Dr. Volberding about common sport injuries Athletic Trainers commonly need to treat and how to analyze motion to predict potential injuries. (Warning: graphic injuries)
ACL Injuries
ACL Injuries
What is an ACL tear?
How are they commonly treated?
Environmental Conditions
Environmental Conditions
The environment can be a huge concern for outdoor sports such as OCR and Ninja. Learn how to be safe when participating in extreme weather.
Human Arm Model
Human Arm Model
Our movements are powered by muscles, which are connected to our bones by tendons. Follow the steps below to create a model of a human arm. Are there other materials you can find around your house to represent the parts of an arm?
Materials:
Cardboard
Rubber Band
Tape
Procedure:
Fold and then unfold a strip of cardboard to create a cardboard arm.
Cut a rubber band in half to represent two “muscles.”
Tape a rubber-band muscle in a straight line to each side of the cardboard arm.
Gently pull one rubber band to make the sections of the arm bend toward each other and contract. This is the action of the biceps.
Then pull the muscle on the reverse side (the triceps) to make the biceps lengthen and relax. The arm will straighten once more
Day 4 Training
Day 4 Training
You can do this! Let's go, Day 4!
You can do this! Let's go, Day 4!
Jump rope for 1 minute
8 lateral deltoid raises with your Theraband
10 pushups, you are welcome to start on your knees. Be sure to keep your back straight!
8 Bridge Leg Lifts
10 lunges
Stand straight
“Lunge out” with one leg to 90 degree bend
Your other knee should almost touch the ground
Keep your back straight and keep your hands on your hips
Look straight forward
Stand back up by using your back leg and bringing your front leg back to standing position.
Repeat with other leg
Repeat each step 3 times!
Easy stretch to cool down
What creative, challenging designs can you come up with? Be sure to send us your pictures! We would love to see them!
OCR@HOME
OCR@HOME
Today's challenge is to draw out your own chalk OCR Course. The number one rule of designing any obstacle course is to keep it SAFE! Thinking about sports medicine, how can you design a course that would lower the risk of injury while challenging your athletes?
Materials
Sidewalk Chalk
Procedure
Using your sidewalk chalk lay out a course on some concrete outside nearby or at a park. You can label each obstacle and challenge with images and words.
Design Inspiration: Mark and Brian
Design Inspiration: Mark and Brian
Mark Davis & Brian Beaven
Mark Davis & Brian Beaven
Obstacle Course Racers
Many people who race have full-time jobs and families. They do it for the passion of being outdoors, the sport and ninja community. OCR provides a unique challenge mentally and physically. Each obstacle is a new puzzle that needs to be conquered and many times in OCR people may need to work together as a team to overcome an obstacle.
Training gyms are few and far in-between so many OCR racers build courses in their yards or use what they find around their house to train. Look around your house, both inside and outside. What do you see you can use to train?
Great things to use when training at home:
Pool noodles to jump over
Low tree branch for pull ups, swinging and upper body movements
Couch cushions or pillows to jump over
Play soccer for quick footwork
What else can you think of? Be creative...you are a ninja!
Obstacle Challenge
Obstacle Challenge
Assignment:
Assignment:
Design a new obstacle to add to the Conquer Youth Obstacle Race rotation! You can upload sketches, drawings, blueprints and models of your design. All designs will be submitted to the race owners to be considered for future obstacle designs once races resume.
Design a new obstacle to add to the Conquer Youth Obstacle Race rotation! You can upload sketches, drawings, blueprints and models of your design. All designs will be submitted to the race owners to be considered for future obstacle designs once races resume.
Things to keep in mind as you design your obstacle...
Things to keep in mind as you design your obstacle...
Safety! Is this safe for kids 5-18 years old to be on? If someone falls, is it low enough where they will not get hurt or are safety braces?
Challenging but not impossible. Remember, The ATS Team wants people to beat their obstacles but also want to challenge them.
Are the materials needed to build it possible to make or find?
Keep it FUN! We want people to have be challenged and have fun!
Use the design process to guide your thinking. Each day we will add more to your design.
Plan Your Obstacle
Plan Your Obstacle
Great work on the sketches yesterday! Now, let's take one of those sketches and develop it further.
What materials are needed to build your obstacle?
Draw a more detailed sketch of your obstacle with dimensions (length and width of materials) to get a better idea how big it would be.
Daily Reflection
Daily Reflection
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