healing effects of physical activity and movement
TRANSCRIPT
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CPT Christine Pufnock M.S. , OTR/L
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Learning Objectivesy Describe the types of physical activity and their
associated risks
y
Explain the physiological benefits of physical activity and movement
y Explain the psychological benefits of physical activity and movement
y Describe the mechanics of breathing
y Explain the philosophical basis of Tai Chi Chuan
y Describe important steps in initiating a physicalactivity program
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Exercise
any form of movement in a continuum from activephysical exertion to subtle motions that are only slightly perceptible (Rose & Keegan as cited inKoopsen & Young, 2009, p. 319)
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6 components of a well rounded
fitness programy Cardiovascular endurance
y Muscular strength
y Flexibility y Agility
y Power
y Balance
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Types of physical activityy Aerobic
y Sustained muscle activity
y Primarily uses fat for fuel
y Heart rate measures if it is aerobicy HR between 65%-85% of maximum intensity
y (220 Age) x 0.65 to (220 Age) x 0.85
y
Anaerobicy Short duration
y Primarily uses carbohydrates for fuel
y Eg. Sprinting and weightlifting
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Recommended Levels of Exercise
y Intensity y Frequency
y Duration
y Mode of exercise
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Benefitsy Increase metabolism of oxygen
y Decreased work by organs at rest
y Improves muscle tone and strengthy Improves body image
y Improves posture
y Improves ability to engage in self care
y Regulates hormone and blood glucose levels
y Improves insulin regulation and utilization
y Reduces stress
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Risksy Increased activity have higher injury during sport and
leisure-time activities
y Increased risk for cardiac problems with pre-existingconditions
y Intrinsic
y Extrinsic
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Parasympathetic rebound
Anticipationof movement
Release of epinephrine andnorepinephrine
Activity Catecholamine levels elevated
Activity ceases
Inhibition of epinephrine andnorepinephrine
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Additional effectsy Depression
y Pain relief
y Improved mood (euphoria)y Tranquilizing effect
y Reduces anxiety
y Supports imagination
y Meditative form of awareness
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Breathing
y Diaphragmatic breathingy Focus on your breath
y Improves response to stress
y Conscious breathing
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Yogay Originated in India
y Active meditation
y Body-mind-spirit uniony Control over autonomic functions
y Helps to manage stress
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Yoga Componentsy Yamas
y Niyamas
y Asanay Pranayama
y Pratyahara
y Dharana
y Dhyana
y Samadhi
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Yoga Categoriesy Ananda yga
y Ashtanga yoga
y Anusara yogay Bhakti yoga
y Bikram yoga
y Hatha yoga
y I yengar yoga
y Jnana yoga
y Karma yoga
y Kripalu yoga
y Kundalini yoga
y Mantra or nada yogay Raja yoga
y Yin yoga
Western
y Prana yoga
y Meditation
y Asanas
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Yoga benefitsy Builds strength, stamina and flexibility
y Enhances body awareness
y Improves concentration
y Reduce high blood pressure
y Reduce insulin resistance
y Reduce chronic paon
y Reduce symptoms of asthmay Reduce risk of disease
y Reduce medication use
y Improve nerve function
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Tai Chi Chuany Originated in China
y Promotes the peaceful flow of energy throughout the
body y A form of martial arts
y Basis in philosophy
y Breathing is very important
y 2 main categories
y External
y Internal
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Yin and Yangy Yin (heaven, feminine)
y Yang (earth, masculine)
y Exercise seeks to reduce yang and increase yin
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Concepts of Tai Chi Chuany Fasting the heart
y Returning to nature
y Wu-weiy Winning by losing
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Principles of Tai Chi Chuany Loose fitting clothing, soft shoes or bare feet
y Movements learned from instructor
y Relaxed, natural breathingy Shoulders are relaxed, knees slightly bent, movements
are fluid
y Circulation of qi noted by tingling
y 25-30 minutes per day
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Benefits of Tai Chi Chuany Improve balance and strength
y Enhanced flexibility and immune function
y Improved cardiovascular and pulmonary functiony Improved lymph functioning
y Increased energy flow
y Reduced chronic pain
y Improved mental alertness and creativity
y Reduced stress and anxiety
y Cultivation of poise and a tranquil spirit
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Motivation
y Peaks 3-7 days after start of fitness then declinesy Set goals
y Prescribe based on persons lifestyle
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Barriersy Environmental
y Lack of time and energy
y Limited accessy Lack of readiness
y Lack of role models
y Lack of encouragement by healthcare providers
y Lack of self-regulatory skills
y Disruption of exercise routine
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Recommendationsy Start cautiously and progress moderately
y Change your definition of exercise
y Set personal fitness goalsy Select activity you enjoy
y Select a time of day to exercise
y Choose right equipment and clothes
y Develop a support group
y Prevent the occurrence of injuries
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Applicationy 10 minute warm up
y March in place
y
Go for a walky Run around the building
y Walk up and down the steps
30 minute yoga class