Types of exercise
Isometric (static or resistive) exercises
Involves exerting pressure against a solid object and are useful for strengthening abdominal, gluteal, and quadriceps muscles
Isotonic (dynamic) exercises
Involves muscle shortening to produce muscle contraction & active movement. Ex - activities of daily living (ADLs), range-of-motion exercises, swimming, walking, jogging , running, bicycling, moving arms and legs against resistance. It increases muscle tone, mass, strength and maintain joint flexibility and circulation.
Borg scale of perceived exertion
Scale of 1-20. 20= very, very, very hard (100% maximum heart rate); 9= very light (40% of maximum heart rate) Strive for 13/20 (75% of MHR)
Talk test
a measure of your ability to carry on a conversation while engage in physical activity or exercise.
Passive ROM exercises
another person moves each of the client's joints through its complete range of movement, maximally stretching all muscle groups within each plane over each joint. Useful in maintaining joint flexibility but not muscle strength.
Target heart rate
the rate you want your heart to be while working out (220 - age)
Isokinetic (resistive) exercises
Muscle contraction or tension against resistance; can be either Isotonic or isometric; person moves (isotonic) or tenses (isometric) against Resistance.*** an increase in BP & BF to muscle occurs "push against me or pull against me"
Aerobic exercise
exercise that uses a lot of oxygen at a steady pace over a long period of time and increases the need for oxygen intake. The need for O2 is greater than the productivity. (demands out ways productivity)
Anaerobic exercise
involves activity in which the muscles cannot draw out enough oxygen from the bloodstream, and anaerobic pathways are used to provide additional energy for a short time. Ex: endurance training like weight lifting & sprinting
Active ROM exercises
isotonic exercises in which the client moves each joint in the body through its complete range, maximally stretching all muscle groups within each plane over the joint. These exercises maintain or increase muscle strength and endurance, help maintain cardiorespiratory function and prevent deterioration of joint capsules, ankylosis, and contractures.