Activity and Exercise
Activity-exercise pattern
a persons routine
exercise
activity
leisure
recreation
Includes activities of daily living (ADLs)
Hygiene
dressing
cooking
shopping
eating
working
home maintenance
type, quality, quantity of exercise
Mobility
- ability to move freely, easily, rhythmically, &
purposefully in the environment
- essential part of living
- motion- essential for proper functioning of bones
& muscles
Mechanics science concerned w/ the motion of
bodies under the action of forces, including the
special case in which a body remains at rest
Posture body alignment; reflect mood, selfesteem, & personality
ROM- Range Of Motion; varies from individual to
individual
-of a joint is the max. movement that us
possible for a joint
Normal movement- & stability are result of intact
muscoskeletal system, an intact nervous system, &
intact inner ear structures responsible for
equilibrium
BODY MOVEMENT
Requires coordinated muscle activity & neurologic
interaction
Involves 4 basic elements (body mechanics)
1) Body alignment (posture)
Promotes optimal balance & maximal
body function: standing, sitting, lying
Enhances long expansion & promotes
efficient circulatory, renal,
gastrointestinal function
3 components
1. Line of gravity
2. Center of gravity (umbilicus area)
3. Bases of support (feet)
2) Joint mobility
Joints
- functional units of the muscoskeletal
system
- where bones of the skeleton articulate
- skeletal muscles attached to the two
bones
Muscles
- serves as flexors, extensors, &
internal rotators
Types of joint movement
I.
Flexion
- decreasing the angle of the joint
- e.g. bending the elbow
II.
Extension
increasing the angle of the joint
- e.g. straightening the arm of the
elbow
III.
IV.
V.
VI.
Hyperextension
- further extension/ straightening of
a joint
- e.g. bending the head backward
Abduction
- movement of the bone away from
the
midline of the body
Adduction
- movement of the bone toward the
midline
of the body
Rotation
- movement of the bone around its
central
axis
VII.
Circumduction
- movement of the distal part of the
bone in
a circle while the proximal end
remains
fixed
VIII.
Eversion
- turning the sole of the foot
outward by
moving the ankle joint
IX.
Inversion
- turning the sole of the foot inward
by
moving the ankle joint
X.
Pronation
- moving the bones of the forearm
so that the palm of the hand faces
downward when held in front of the
body
XI.
Supination
- moving the bones of the forearm
so that the palm of the hand faces
upward when held in front of the
body
Pivoting- turning using sole
Twisting- turning the body
3) Balance
Mechanisms involved in maintaining the
balance & posture
Labyrinth (inner ear)
Cochlea hearing
Vestibule- equilibrium
Semicircular canalsequilibrium
Vision (vestibule-ocular input)
Stretch receptors of muscles
and tendons (vestibulospinal input)
proprioception- term used to describe
awareness of posture, movement, &
changes in equilibrium; and the
knowledge of position, weight, &
resistance of objects in relation to the
body
4) Coordinated movement
Balance, smooth, purposeful movement is
the result of proper functioning of the:
Cerebral cortex
- initiates voluntary motor activity
- operates movements, not muscles
Cerebellum
-coordinates the motor activities of
movement
-blends & coordinates the muscles
involved in
voluntary movement
- translates instructions from the
cerebral
cortex into detailed actions by the
many diff.
muscles in the hand, arm, &
shoulder
- damaged= clumsy, unsure,
uncoordinated
basal ganglia
- maintain posture
III.
EXERCISE
Physical activity bodily movement produced by
skeletal muscle contraction that increases
expenditure
Exercise type of PA defined as planned, structured,
& repetitive
- performed to improve/ maintain 1/more
components
Activity tolerance- type & amt. of exercise/ daily living
activities an individual is able to perform w/o
experiencing adverse effects
Functional strength another goal of exercise
- ability of the body to perform
work
IV.
Types of Exercise
I.
Isotonic(dynamic) exercises
- the muscle shortens to produce muscle
contraction & active movement
- increases
muscle tone
mass
strength
maintain joint flexibility &
circulation
- both heart rate & cardiac output
quicken to
increase blood flow to all parts of
the body
- running, walking, swimming, cycling
- Isotonic bed exercises:
pushing/ pulling against a
stationary object
using trapeze to lift the body off
the bed
lifting the buttocks off the bed by
pushing w/ the hands against the
mattress
pushing the body to a sitting
position
II.
Isometric (static/ setting) exercises
- muscle contraction w/o moving the joint
(muscle
length does not change)
- produces a mild increase in heart rate &
cardiac output, but no appreciable increase
in blood flow to other parts of the body
- exercises involve exerting pressure
against a solid
object and are useful for:
Strengthening abdominal gluteal, &
quadriceps muscles used in
ambulation
Maintaining strength in
immobilized muscles in casts/
traction
Endurance training
- examples of isometric bed exercises
Squeezing a towel/ pillow between
the knees while at the same time
tightening the muscles in the fronts
of the thighs by pressing the knees
backwards and holding for several
seconds (quad sets)
Isokinetic (resistive) exercises
- muscle contraction or contraction against
resistance
- can be either isotonic/ isometric
- during isokinatic exercises the person:
moves
(isotonic) or tenses (isometric) against
resistance
- special machines/ devices provide the
resistance to
the movement
- used in physical conditioning & are often
done to
build up certain muscle groups
- increase in blood pressure and blood flow
to
muscles occurs w/ ressitance training
Aerobic exercise
- activity which the amt. of oxygen taken in
the body
is greater than that used to perform the
activity
- uses large muscle groups that move
repetitively
- improves cardiovascular conditioning &
physical
fitness
- the accompanying Client Teaching
features
describes frequency, duration, and types
of activity
- Intensity exercise can be measured in 3
ways:
1. Target heart rate
- goal: work up to & sustain a
target heart
rate based on the persons
age
2. Talk test
- easier to implement & keeps most
people
at 60% max. heart rate or more
- when exercising: should
experience
V.
labored breathing yet still be able
to carry
on a conversation
3. Borg scale of perceived exertion
- this scale measures how
difficult the exercise feels to the
person in terms of heart & lung
exertion
Anaerobic exercise
- involves activity in which muscles cannot
draw out
enough oxygen from the blood stream &
anaerobic
pathways are used to provide additional
energy for a
short time
- used in endurance training for athletes
such as
weight lifting & sprinting