range of motion exercise/aerobic exercise

[Guest guest]

This link has a very good explanation of the types of exercises. Range of motion

won't get you an aerobic workout though.

http://www.chclibrary.org/micromed/00047540.html (illustrations are at the site

with resources). Text is below. ~ Gretchen

Definition

Exercise is physical activity that is planned, structured, and repetitive for

the purpose of conditioning any part of the body. Exercise is utilized to

improve health, maintain fitness and is important as a means of physical

rehabilitation.

Purpose

Exercise is used in preventing or treating coronary heart disease, osteoporosis,

weakness, diabetes, obesity, and depression. Range of motion is one aspect of

exercise important for increasing or maintaining joint function. Strengthening

exercises provide appropriate resistance to the muscles to increase endurance

and strength. Cardiac rehabilitation exercises are developed and individualized

to improve the cardiovascular system for prevention and rehabilitation of

cardiac disorders and diseases. A well-balanced exercise program can improve

general health, build endurance, and delay many of the effects of aging. The

benefits of exercise not only extend into the areas of physical health, but also

enhance emotional well-being.

Precautions

Before beginning any exercise program, evaluation by a physician is recommended

to rule out any potential health risks. Once health and fitness are determined,

and any or all physical restrictions identified, the individual's exercise

program should be under the supervision of a health care professional. This is

especially the case when exercise is used as a form of rehabilitation. If

symptoms of dizziness, nausea, excessive shortness of breath, or chest pain are

present during any exercise program, the individual should stop the activity and

inform the physician about these symptoms before resuming activity. Exercise

equipment must be checked to determine if it can bear the weight of people of

all sizes and shapes.

Description

Range of motion exercise

Range of motion exercise refers to activity whose goal is improving movement of

a specific joint. This motion is influenced by several structures: configuration

of bone surfaces within the joint, joint capsule, ligaments, and muscles and

tendons acting on the joint. There are three types of range of motion exercises:

passive, active, and active assists. Passive range of motion is movement applied

to the joint solely by another person or persons or a passive motion machine.

When passive range of motion is applied, the joint of the individual receiving

exercise is completely relaxed while the outside force takes the body part, such

as a leg or arm, throughout the available range. Injury, surgery, or

immobilization of a joint may affect the normal joint range of motion. Active

range of motion is movement of the joint provided entirely by the individual

performing the exercise. In this case, there is no outside force aiding in the

movement. Active assist range of motion is described as the joint receiving

partial assistance from an outside force. This range of motion may result from

the majority of motion applied by the exerciser or by the person or persons

assisting the individual. It may also be a half-and-half effort on the joint

from each source.

Strengthening exercise

Strengthening exercise increases muscle strength and mass, bone strength, and

the body's metabolism. It can help attain and maintain proper weight and improve

body image and self-esteem. A certain level of muscle strength is needed to do

daily activities, such as walking, running and climbing stairs. Strengthening

exercises increase this muscle strength by putting more strain on a muscle than

it is normally accustomed to receiving. This increased load stimulates the

growth of proteins inside each muscle cell that allow the muscle as a whole to

contract. There is evidence indicating that strength training may be better than

aerobic exercise alone for improving self-esteem and body image. Weight training

allows one immediate feedback, through observation of progress in muscle growth

and improved muscle tone. Strengthening exercise can take the form of isometric,

isotonic and isokinetic strengthening.

Isometric exercise

During isometric exercises muscles contract, however there is no motion in the

affected joints. The muscle fibers maintain a constant length throughout the

entire contraction. The exercises are usually performed against an immovable

surface or object such as pressing the hand against the wall. The muscles of the

arm are contracting but the wall is not reacting or moving as a result of the

physical effort. Isometric training is effective for developing total strength

of a particular muscle or group of muscles. It is often used for rehabilitation

since the exact area of muscle weakness can be isolated and strengthening can be

administered at the proper joint angle. This kind of training can provide a

relatively quick and convenient method for overloading and strengthening muscles

without any special equipment and with little chance of injury.

Isotonic exercise

Isotonic exercise differs from isometric exercise in that there is movement of

the joint during the muscle contraction. A classic example of an isotonic

exercise is weight training with dumbbells and barbells. As the weight is lifted

throughout the range of motion, the muscle shortens and lengthens. Calisthenics

are also an example of isotonic exercise. These would include chin-ups,

push-ups, and sit-ups, all of which use body weight as the resistance force.

Isokinetic exercise

Isokinetic exercise utilizes machines that control the speed of contraction

within the range of motion. Isokinetic exercise attempts to combine the best

features of both isometrics and weight training. It provides muscular overload

at a constant preset speed while the muscle mobilizes its force through the full

range of motion. For example, an isokinetic stationary bicycle set at 90

revolutions per minute means that despite how hard and fast the exerciser works,

the isokinetic properties of the bicycle will allow the exerciser to pedal only

as fast as 90 revolutions per minute. Machines known as Cybex and Biodex provide

isokinetic results; they are generally used by physical therapists and are not

readily available to the general population.

Cardiac rehabilitation

Exercise can be very helpful in prevention and rehabilitation of cardiac

disorders and disease. With an individually designed exercise program, set at a

level considered safe for that individual, heart failure patients can improve

their fitness levels substantially. The greatest benefit occurs as the muscles

improve the efficiency of their oxygen use, which reduces the need for the heart

to pump as much blood. While such exercise doesn't appear to improve the

condition of the heart itself, the increased fitness level reduces the total

workload of the heart. The related increase in endurance should also translate

into a generally more active lifestyle. Endurance or aerobic routines, such as

running, brisk walking, cycling, or swimming, increase the strength and

efficiency of the muscles of the heart.

Preparation

A physical examination by a physician is important to determine if strenuous

exercise is appropriate or detrimental for the individual. Prior to the exercise

program, proper stretching is important to prevent the possibility of soft

tissue injury resulting from tight muscles, tendons, ligaments, and other joint

related structures.

Aftercare

Proper cool down after exercise is important in reducing the occurrence of

painful muscle spasms. It has been documented that proper cool down may also

decrease frequency and intensity of muscle stiffness the day following any

exercise program.

Risks

Improper warm up can lead to muscle strains. Overexertion with not enough time

between exercise sessions to recuperate can also lead to muscle strains,

resulting in inactivity due to pain. Stress fractures are also a possibility if

activities are strenuous over long periods of time without proper rest. Although

exercise is safe for the majority of children and adults, there is still a need

for further studies to identify potential risks.

Significant health benefits are obtained by including a moderate amount of

physical exercise in the form of an exercise prescription. This is much like a

drug prescription in that it also helps enhance the health of those who take it

in the proper dosage. Physical activity plays a positive role in preventing

disease and improving overall health status. People of all ages, both male and

female, benefit from regular physical activity. Regular exercise also provides

significant psychological benefits and improves quality of life.

There is a possibility of exercise burnout if the exercise program is not varied

and adequate rest periods are not taken between exercise sessions. Muscle,

joint, and cardiac disorders have been noted with people who exercise, however,

they often have had preexisting and underlying illnesses.

Terms:

Aerobic - Exercise training that is geared to provide a sufficient

cardiovascular overload to stimulate increases in cardiac output.

Calisthenics - Exercise involving free movement without the aid of equipment.

Endurance - The time limit of a person's ability to maintain either a specific

force or power involving muscular contractions.

Osteoporosis - A disorder characterized by loss of calcium in the bone, leading

to thinning of the bones. It occurs most frequently in postmenopausal women.

[Guest guest]

Thank you so much for the links! You've been helpful. I have been told by one dr

that I can ONLY do range of motion exercises with my CMT...I find that hard to

believe and I WANT to exercise - I don't want to go to pot! My heart needs help

ya know?

Mike