Activity and Exercise Activity-exercise pattern

a person’s 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, self-esteem, & 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 gravity2. 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 movementI. 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. Hyperextension- further extension/ straightening of a joint- e.g. bending the head backward

IV. Abduction- movement of the bone away from the midline of the body

V. Adduction- movement of the bone toward the midline of the body

VI. 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 canals- equilibrium

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

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

Types of ExerciseI. 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”)

III. 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

IV. 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 person’s age

2. Talk test- easier to implement & keeps most people at 60% max. heart rate or more- when exercising: should experience

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

V. 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