NR 222 Unit 5: ATI Nurse’s Touch: Wellness & Self Care: Self Care &
Physical Activity study guide
1. Physical activity important, difficult, requires energy & movement
a. Amount of energy you expend to produce movement
b. Essential for health and overall wellbeing
c. One of the 6 dimensions of wellness physical health activity is a leading health
indicator
o Activity Requirement
o 30 min/day
o Brisk activity housework, yard work
o Resistance exercise weight lifting
2. Barriers to physical activity factors affecting activity
a. Growth and development
a. Newborns
b. Infants
c. Toddlers / preschoolers
d. School-aged
e. Adolescents posture and mobility
f. Young and middle adults (20-40 years)
g. Older adults bone density, gait, joint restrictions
b. Physical health
a. Musculoskeletal disorder
b. Cardiovascular disorder
c. Hematologic disorder
d. Endocrine disorder
c. Mental health
a. Lack of motivation and commitment
b. Stage of readiness
d. Nutrition and hydration
a. Poor nutrition
1. Inhibits movement
2. Impairs balance
b. Dehydration less than 8-16 oz per day
1. Lethargy
2. Tachycardia
3. Poor activity tolerance
e. Personal values and attitudes
a. Family values
b. Family activity level
c. Personal performance
d. Muscular development
f. Physical limitations
g. Other external factors
a. Climate
b. Proximity of facilities
c. Occupation
d. Culture
e. Comfort level in groups
, f. Finances
h. Prescribed limitations
a. Bed rest
1. Promotes recovery
2. Adversely affects body systems immobility
3. Motivation (Factors to overall physical health)
a. Energy for movement
b. Compensation
c. Health
d. Appearance Goals
e. Enjoyment
f. Strength and endurance
g. Age
h. Bone density
a. 4% of total body weight
b. Low bone density
i. Fractures
ii. Falls
c. Maintain high bone density by
i. Weight-bearing exercise
ii. Calcium
iii. Phosphoric acid avoidance (soft drinks)
d. Preventing bone density
i. Weight training
ii. Walking
1. 30 min / 5x a week
iii. Running / Horseback riding
1. Can lead to compression fractures if low bone density
iv. Dancing
v. Diet strategies (rich in calcium)
1. Dairy (Calcium and Vitamin D)
2. Veggies
a. Kale
b. Broccoli
i. Physical performance
4. Performance enhancers (pose serious health risks)
a. Stimulants
a. Chemicals
1. Increase heart attack, seizures, and psychotic episodes
b. Energy drinks
c. Safe muscle building
1. Work, physical activity, balanced diet
b. Energy drinks
a. Increase alertness, decrease fatigue
b. Doubtful effect on performance
c. Steroids (androgenic anabolic)
a. Androgenic anabolic steroid use for men causes
1. Infertility, erectile dysfunction
2. Breast development
3. Heart disease, liver disease, cancer
Physical Activity study guide
1. Physical activity important, difficult, requires energy & movement
a. Amount of energy you expend to produce movement
b. Essential for health and overall wellbeing
c. One of the 6 dimensions of wellness physical health activity is a leading health
indicator
o Activity Requirement
o 30 min/day
o Brisk activity housework, yard work
o Resistance exercise weight lifting
2. Barriers to physical activity factors affecting activity
a. Growth and development
a. Newborns
b. Infants
c. Toddlers / preschoolers
d. School-aged
e. Adolescents posture and mobility
f. Young and middle adults (20-40 years)
g. Older adults bone density, gait, joint restrictions
b. Physical health
a. Musculoskeletal disorder
b. Cardiovascular disorder
c. Hematologic disorder
d. Endocrine disorder
c. Mental health
a. Lack of motivation and commitment
b. Stage of readiness
d. Nutrition and hydration
a. Poor nutrition
1. Inhibits movement
2. Impairs balance
b. Dehydration less than 8-16 oz per day
1. Lethargy
2. Tachycardia
3. Poor activity tolerance
e. Personal values and attitudes
a. Family values
b. Family activity level
c. Personal performance
d. Muscular development
f. Physical limitations
g. Other external factors
a. Climate
b. Proximity of facilities
c. Occupation
d. Culture
e. Comfort level in groups
, f. Finances
h. Prescribed limitations
a. Bed rest
1. Promotes recovery
2. Adversely affects body systems immobility
3. Motivation (Factors to overall physical health)
a. Energy for movement
b. Compensation
c. Health
d. Appearance Goals
e. Enjoyment
f. Strength and endurance
g. Age
h. Bone density
a. 4% of total body weight
b. Low bone density
i. Fractures
ii. Falls
c. Maintain high bone density by
i. Weight-bearing exercise
ii. Calcium
iii. Phosphoric acid avoidance (soft drinks)
d. Preventing bone density
i. Weight training
ii. Walking
1. 30 min / 5x a week
iii. Running / Horseback riding
1. Can lead to compression fractures if low bone density
iv. Dancing
v. Diet strategies (rich in calcium)
1. Dairy (Calcium and Vitamin D)
2. Veggies
a. Kale
b. Broccoli
i. Physical performance
4. Performance enhancers (pose serious health risks)
a. Stimulants
a. Chemicals
1. Increase heart attack, seizures, and psychotic episodes
b. Energy drinks
c. Safe muscle building
1. Work, physical activity, balanced diet
b. Energy drinks
a. Increase alertness, decrease fatigue
b. Doubtful effect on performance
c. Steroids (androgenic anabolic)
a. Androgenic anabolic steroid use for men causes
1. Infertility, erectile dysfunction
2. Breast development
3. Heart disease, liver disease, cancer
