NR 222 Unit 5: ATI Nurse’s Touch: Wellness & Self Care: Self Care & Physical Activity study guide

Unit 5: ATI Nurse’s Touch: Wellness & Self Care: Self Care & Physical Activity 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. School­aged e. Adolescents  posture and mobility f. Young and middle adults  (20­40 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 8­16 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. Weight­bearing 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 b. Risks for women 1. Male­pattern baldness, vocal deepening 2. Increased facial hair 3. Menstrual problems d. Human growth hormones (pituitary gland) a. Lack of evidence of effectiveness e. Endurance enhancers a. B vitamins b. Creatine 1. Not helpful for endurance c. Epoetin alfa (Erythropoientin) 1. Increase RBC count 2. Used for clients with cancer 3. Can cause  a. Heart attack, stroke 5. Guidelines for incorporating physical activity a. Physical examination b. Defining goals c. Progressing slowly 6. Health promoting physical activities a. Yoga a. Enhance muscular fitness  flexibility b. Formulated in India c. Reduce risk factors  cardiovascular disease, diabetes mellitus, High BP d. Reducing symptoms  reduce manifestation of osteoarthritis e. Movement is a medicine for creating change  physical, mental, and emotional b. Pilates a. Increase core body strength b. Balancing mind, body, spirit c. Tai chi chuan a. Originated in china b. Meditation c. Teaches to move joints slowly d. N