FITNESS PROBLEMS AND SOLUTIONS

Fitness problems cause some restrictions in body movements and cause deadly diseases and conditions .Below are 7 groups of fitness problems and solutions that can help you aggravate some body restrictions

1)PROBLEMS                                                                                                                              

Falls caused by poor postural control and leading to osteoporotic  fractures  (dominant to the aged ).Dizziness ,severe spinal symptoms and problems of extremities

SOLUTION                                                                                                                

One leg stand –you can choose a preferred leg to stand on .The heel of the opposite foot is placed at the knee against the inner side of the supporting leg (heel at the level of the joint )so that thigh is rotated outwards .Arms hang relaxed at your sides and eyes are open .You can use your arms for balance only when necessary .Sixty seconds is the upper limit of the task .

2)PROBLEMS

Restrictions in shoulder –neck mobility .Dominant middle –aged persons ,more restrictions in the sagittal mobility of the lower cervical and upper thoracic spine .Severe symptoms of the neck or shoulder

SOLUTION

Raise your hands (thumbs ahead )above your head as far as you can while keeping your arms shoulder wide .Turn your hands and try to place backs of your hands against the wall ,keeping your elbows and wrists straight .

3)PROBLEMS

Joint problems of the test arm and high blood pressure

SOLUTION

You need a calibrated hand dynamometer with adjustable grip .You should squeeze the handle of the dynamometer as forcefully as possible .Squeeze when the tester gives the order ‘squeeze.’ Keep arm straight and slightly away from the body .Do not jerk arm or body .Perform two test trials ,with an interval of about 10 seconds between them .The tester reads the result after each trial .The better result of the two is the score in kilograms (to the nearest kg )

4)PROBLEMS

Severe obesity ,severe dizziness or severe symptoms of the spine or the extremities .

SOLUTION

You need a measurement board to reach , a tape measure ,magnesium powder .Jump as high  as possible ,using your hands to enhance your performance .You may flex your knees to enhance your performance ,but whole feet must stay on the floor .During the jump touch the board with your middle finger while at the highest position .Perform one practice trial and two test trials with maximal effort .

5)PROBLEMS

Moderate to severe diseases or symptoms of the circulatory system ,and severe symptoms of the lumbar region or extremities

SOLUTION

You need a gym mat and a stop  watch .Do as many correct push-ups as you can in 40 seconds .Start by clapping hands behind your back.

6)PROBLEMS

Severe pain of the spine or hips .

SOLUTION

You need a gym mat .Perform the test in three performance levels with increasing difficulty .Perform five sit-ups in each level without resting between the levels .Perform smoothly and back of the head elbows should touch the mat between each sit-up .For the first five sit-ups aim to reach mid patella with fingertips of both hands from a straight lying position while keeping the arms straight and palms resting on thighs. For the second five sit –ups  ,fold your arms over chest and you should aim to reach thighs with both elbows .For the last five sit-ups ,touch back of earlobes with fingertips ,you should aim to reach thighs with elbows .Perform one test trial in each performance level .

7)PROBLEMS

Cardiovascular diseases ,severe obesity and other illness or disability  and limits brisk walking

SOLUTION

You need a measurement wheel ,stopwatch ,heart rate monitor .Perform a 2 –km walk test ,wal