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    Exercise and Massage

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    Christine Picardal
    Physical activity involves bodily movement that requires energy expenditure and provides health benefits. There are three main types of exercise based on muscle contraction: isotonic, isometric, and isokinetic. Isotonic exercise involves muscles shortening or lengthening, isometric does not change muscle length, and isokinetic involves resisting muscle movement. Exercise provides many benefits by improving musculoskeletal, cardiovascular, respiratory, metabolic, endocrine, gastrointestinal, and urinary system health. Lack of exercise through immobility can negatively impact all of these systems. There are five main massage techniques - effleurage, petrissage, friction, tapotement, and vibration - that can be used alone or combined. Massage provides physical, mental-

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    Exercise and Massage

    Uploaded by

    Christine Picardal
    33 views2 pages
    Physical activity involves bodily movement that requires energy expenditure and provides health benefits. There are three main types of exercise based on muscle contraction: isotonic, isometric, and isokinetic. Isotonic exercise involves muscles shortening or lengthening, isometric does not change muscle length, and isokinetic involves resisting muscle movement. Exercise provides many benefits by improving musculoskeletal, cardiovascular, respiratory, metabolic, endocrine, gastrointestinal, and urinary system health. Lack of exercise through immobility can negatively impact all of these systems. There are five main massage techniques - effleurage, petrissage, friction, tapotement, and vibration - that can be used alone or combined. Massage provides physical, mental-

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    Physical activity involves bodily movement that requires energy expenditure and provides health benefits. There are three main types of exercise based on muscle contraction: isotonic, isometric, and isokinetic. Isotonic exercise involves muscles shortening or lengthening, isometric does not change muscle length, and isokinetic involves resisting muscle movement. Exercise provides many benefits by improving musculoskeletal, cardiovascular, respiratory, metabolic, endocrine, gastrointestinal, and urinary system health. Lack of exercise through immobility can negatively impact all of these systems. There are five main massage techniques - effleurage, petrissage, friction, tapotement, and vibration - that can be used alone or combined. Massage provides physical, mental-

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    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    33 views2 pages

    Exercise and Massage

    Uploaded by

    Christine Picardal
    Physical activity involves bodily movement that requires energy expenditure and provides health benefits. There are three main types of exercise based on muscle contraction: isotonic, isometric, and isokinetic. Isotonic exercise involves muscles shortening or lengthening, isometric does not change muscle length, and isokinetic involves resisting muscle movement. Exercise provides many benefits by improving musculoskeletal, cardiovascular, respiratory, metabolic, endocrine, gastrointestinal, and urinary system health. Lack of exercise through immobility can negatively impact all of these systems. There are five main massage techniques - effleurage, petrissage, friction, tapotement, and vibration - that can be used alone or combined. Massage provides physical, mental-

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    of 2

    Physical activity - bodily movement produced by (according to energy source)

    skeletal muscles that requires energy expenditure


    and produce progressive health benefits 1. Aerobic Exercise: literally means ‘with
    Exercise - is a type of physical activity defined as oxygen’ - If a certain exercise is ‘aerobic’ then
    planned, structured, and repetitive bodily it means that oxygen is being used as part of
    movement due to improve or more components of an energy system to fuel the body
    physical fitness -Amount of oxygen is greater than that used to
    perform the activity
    Types of Exercise -Walking, jogging, running, bicycling
    (according to muscle contraction) ,dancing , jumping rope and swimming are
    1. Isotonic (dynamic) exercise some of the examples of aerobic exercise
    2. Anaerobic Exercise: If a certain exercise is
    o Concentric ‘anaerobic’, then it means that NO oxygen is
    being used during the exercise regimen
    This type is typical of most exercise. The external -Activity in which the muscles cannot draw
    force on the muscle is less than the force the out enough oxygen from the bloodstream,and
    muscle is generating - a shortening contraction anaerobic pathways are used to provide
    additional energy for a short time
    o Eccentric
    The muscle lengthens due to the resistance being Benefits of Exercise
    greater than the force the muscle is producing.
     Musculoskeletal system
    Exercise
    Benefits:
    o Isotonic exercises put more strain on a
    -Maintain size, shape, tone, and strength of
    muscle, which it is not used to. These
    muscle contractions lead to the growth of muscles (including the heart muscle)
    proteins in each cell of the muscle. –Nourish joints
    o Isotonic exercises are effective for people –Increase joint flexibility, stability, and ROM
    who want to gain weight. -Maintain bone density and strength
    o Isotonic exercises are extremely
    beneficial for patients suffering from Immobility
    arthritis. –Disuse osteoporosis
    o These exercises are an important part of
    –Disuse atrophy
    physiotherapy and rehabilitation.
    –Contractures
    o They help improve co-ordination mobilize
    joints –Stiffness and pain in the joints

    Advantages of isotonic training:  Effects on Cardiovascular System


    Relatively inexpensive Exercise
    Broad range of exercises
    Ability to exercise all major muscle groups –Increases HR, strength of contraction, and blood
    supply to the heart and muscles
    Disadvantages:
    Uneven force throughout each exercise. –Mediates harmful effects of stress
    Exercises may not fully strengthen each muscle
    group. Immobility

    2. Isometric (static) exercise -Diminished cardiac reserve


    -Increased use of the Valsalva maneuver
    Isometric" combines Greek :"iso" (same) with -Orthostatic hypotension
    "metric" (distance), meaning that in these -Venous vasodilation and stasis
    exercises the length of the muscle does not -Dependent edema
    change -Thrombus formation

    The joint and muscle are either worked  Effects on Respiratory System
    against an immovable force (overcoming Exercise
    isometric) or are held in a static position
    while opposed by resistance (yielding -Increase ventilation and oxygen intake improving
    isometric gas exchange
    –Prevents pooling of secretions in the bronchi
    3. Isokinetic (resistive) exercise = involve and bronchioles
    muscle contraction or tension against
    resistance; thus they can be either of the Immobility
    isometric or isotonic –Decreased respiratory movement
    –Pooling of respiratory secretions
    –Atelectasis
    Types of Exercise
    –Hypostatic pneumonia
    5 TYPES OF MASSAGE TECHNIQUES
    Effects on Metabolic/Endocrine System Effleurage: stroking the body; smooth, long
    Exercise strokes moving hands up and down the back
    –Elevates the metabolic rate. Petrissage: kneading or making large quick
    –Decreases serum triglycerides and cholesterol. pinches of the skin, subcutaneous tissue, and
    –Stabilizes blood sugar and make cells more muscle
    responsive to insulin Friction: (firm, deep, circular rubbing
    movements)
    Immobility Tapotement: sharp, backing movement of little
    –Decreased metabolic rate finger side of each hand on the fleshy back, never
    –Negative nitrogen balance on the
    –Anorexia spinal column; must not be too strong to cause
    –Negative calcium balance discomfort or pain
    Vibration: (rapidly shaking or vibrating specific
    Effects on GI System muscles)
    Exercise
    –Improves the appetite
    –Increases GI tract tone
    –Facilitates peristalsis

    Immobility
    - Constipation

    Effects on Urinary System


    Exercise
    –Promotes blood flow to the kidneys causing
    body wastes to be excreted more effectively
    –Prevents stasis (stagnation) of urine in the
    bladder

    MASSAGE TECHNIQUES

    A variety of massage strokes or movements may


    be used singly or in combination, depending on
    the outcome desired. These include effleurage
    (stroking), friction, pressure, petrissage (kneading
    or making large, quick pinches of the skin,
    subcutaneous tissue, and muscle), vibration, and
    percussion.
    Historically, the back massage has been
    used by nurses to enhance or induce relaxation
    before sleep or to stimulate skin circulation in
    association with hygienic measures. Support
    persons, too, can provide the technique to loved
    ones.

    BENEFITS
    Physically- relaxes muscles and releases lactic
    acid that accumulates during exercise, improve
    the flow of blood and lymph, stretch joints, and
    relieve pain and congestion
    -also thought to release body toxins and stimulate
    immune system
    Mental-emotional area- relieve anxiety and
    provide sense of relaxation and well-being
    Spiritually-provide sense of harmony and balance

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