Mass exercise:

A mass building routine that features a great combination of effective compound and isolation
movements along with intense, high impact five minute burn sets.
Mass building workouts programs:
The Muscle Building Workout Routine: Upper Body B
Pull-Ups. 3 sets of 6-8 reps. ...
Barbell Shoulder Press. 3 sets of 6-8 reps. ...
Seated Cable Row. 3 sets of 8-10 reps. ...
Dumbbell Bench Press. 3 sets of 8-10 reps. ...
Dumbbell Flyes. 2 sets of 10-15 reps. ...
Barbell Curls. 3 sets of 10-12 reps. ...
Skull Crushers. 2 sets of 12-15 reps.
Importance:
Increasing the amount of muscle on your body may be achieved by engaging in strength
training. ... Building muscle mass has both advantages and disadvantages. ... When first
starting your diet and strength-training program, your increase in muscle mass may outpace
your loss of fat.
10 reasons exercise is bad for you:
Exercise is addictive.
Exercise Hurts The Heart.
Exercise is associated with body perception disorders.
Exercise can break up families.
Exercise can cause diabetes.
Exercise causes inflammation.
Exercise is stressful.
Exercise causes premature aging.
Recreational Activities and Sports:
Recreational sports are those activities where the primary purpose of the activity is
participation, with the related goals of improved physical fitness, fun, and social involvement
often prominent. Recreational sports are usually perceived as being less stressful, both
physically and mentally, on the participants.
EXAMPLE:
Other traditional examples of outdoor recreational activities include hiking, camping,
mountaineering, cycling, canoeing, caving, kayaking, rafting, rock climbing, running, sailing,
skiing, sky diving and surfing.

BENEFITS:
30 ways sport and recreation benefits people and communities.
Brings people together, providing opportunities for social interaction.
Empowers, inspires and motivates individuals.
Keeps kids away from the TV or computer screen!
Kids who participate learn better and are more likely to enjoy school.
Improves mental health.

DISADVANTAGES:
Disadvantages of Extracurricular Activities:
Time management and commitments: ...
Conscious or unconscious denial of priorities: ...
Interests, likes and capability matter: ...
Too many schedules in short time: ...
Extra expenses in the schedule: ...
Tiredness and frustration.

DIFFERENCE :
A physical activity, Sport is carried out under an agreed set of rules. Sport is related to
recreational purpose, either for self-enjoyment or competition or for both. A game is also for
recreational activities and it involves one or more players. ... As like sport, game is also played
for enjoyment.
Kinesiology chapter 5 active movment

Doctor Of Physical Therapy

Voluntary movement
Voluntary action of muscles
In opposition to some external force
Classification
Free exercises
Assisted exercises
Assisted-resisted exercises
Resisted exercises

Classification
Free exercises
Against gravity only
Assisted exercises
When strength or coordination is insufficient

Classification

Assisted-resisted exercises
Able to perform against resistance in a part of range
External forces are adapted in every part of range
Resisted exercises
Artificially and systemically applied resistance
To increase power and endurance
Free Exercises
Definition
Patients own effort
Only gravity is external force
Disadvantage
Make insufficient demand on neuromuscular system
Muscular imbalance
Compensatory rather than normal pattern are good
Brain damage
Unable to initiate movement
Classification of free exercises

Localized
To mobilize a particular joint
To strengthen particular muscle
Suitable starting position
By voluntary fixation of other areas
General
Many joints involved
Group action of muscle
Character of Free Exercise
Subjective
Formal
Anatomical movements
Attention of patient to form & pattern of exercise
Accuracy of performance
Character of Free Exercise
Objective
Attention of patient toward achievement of particular aim or goal
Accuracy of movement Standing
Arm stretching to touch a mark
Throw a ball
Carrot in front of donkey nose

Technique of free exercises

Starting position
Maximum postural efficiency
Instruction to patient
Interest and cooperation of patient
Understand pattern and purpose of exercise
Speed
Depends on purpose of exercise
Slow during learning
Later patient is allowed to set his own natural rhythm
During learning, Encouraged to count load
Duration
Depends on patients capacity
Three bouts of practice of each exercise
With short rest period or change of activity

Effect & uses of free exercises

Effect & uses
Depends upon
Selection of suitable exercise
Manner of performance
Degree of cooperation obtained from patient
Patient can do on his own
No longer rely on others
Effect & uses
Relaxation
Joint mobility
Muscle Power & Tone
Neuromuscular coordination
Confidence
Circulatory and respiratory cooperation
1. Relaxation
Rhythmical swinging and pendular movement
Alternating and reciprocal contraction & relaxation of opposite muscles
Reciprocal relaxation
Scapular retractors
2. Joint mobility
Normal range is maintained
Limited ROM: over pressure
3. Muscle Power & Tone
Increase or decrease speed
Increase duration
Against body weight
Increase leverage: long & heavy limb
Iso-metric exercises
4. Neuromuscular coordination
Repetition
Exercise requiring effort at earlier, become automatic later on
6. Circulatory and respiratory cooperation
Speed and depth of resp. increased
Heart rate faster
Heat is produced
Circulatory and respiratory cooperation
A. Need of active tissue
Need of oxygenated blood
Removal of metabolic wastes
Circulatory and respiratory cooperation
B. Preparation of activity
Through autonomic system
Sympathetic system: adrenalin
Increase resp.
Increase heart rate
Rise in arterial blood pressure
Re-distribution of blood
Circulatory and respiratory cooperation
C. Local circulatory changes in muscle
Capillary dilate and blood flow is increased Circulatory and respiratory cooperation
D. Regulating of circulatory and respiratory function during exercise
Pumping action of muscle
Respiratory muscle pressure on large veins Increase venous return
Increase cardiac output Increase in CO2 production
Increase heat production Dilation of capillaries and stimulation of sweat glands

GENERAL EXERCISES
BASIC PLAN FOR SET OF EXERCISE .
Respiratory exercise,
Extremity exercise, head, neck, and trunk exercise,

CHANGING SCHEME.

GENERAL EXERCISES
The exercise may be either general or specific according to patient's condition and the aim of
treatment.
DEFINITION:
General exercises are the physical exercises that are used in overall body
conditioning.(its a multi-level full body workout that targets the all major muscle group).
these provides the activity of the whole body, although they can be adapted to lay emphasis on
exercise for a particular area if required.
they are used in treatment of general condition e.g for example: debility (physical weakness)
rheumatoid arthrtis, or as an adjunct (suplementary) to treatment given for a specific area
whenever the nature of localised lesion (lesion responsible for patient's symptoms and signs of
disease) tends to reduce the normal efficiency of body movement generally.
EXERCISES BASED ON DEFINITE PLAN
In order in which the exercises are arranged is usually based on definite plan which,
however,need not to be followed too rigidity, as any arrangement made must of necessity be
extremely flexible to allow it to be adapted to the needs and condition of each patient.
Exercise which are EASY and involve NO GREAT MUSCULAR EFFORT come first to
WARM and prepare the body for the peak of effort which comes rather more than half-way
through the set of exercises when the large muscles of the TRUNK work to move the
heaviest parts of the body. The treatment session is completed by the inclusion of exercise
which require no great muscular effort but considerable control and concentration.
by the arrangement plenty of variety of exercise is possible, as each part of the body is moved in
turn and fatigue is prevented by ensuring that no one group of muscles is used in the same way
in consecutive exercises.(repeated exercise).
BASIC PLAN FOR A SET OF EXERCISE:

RESPIRATORY EXERCISE:
this may be either a specific breathing exercise or some simple activity during which the
patient gets out of the breath with consequent increase in the respiratory excursions
(movement of diaphram).

2. EXTREMITY EXERCISES:
these are easy and well-known exercises to prepare the body for more
sternous activity.(need lot of strenght or effort)
for example: crunches
squats
lunges
push-ups

3. HEAD AND NECK EXERCISES:

these are generally used to improve the posture of the head and are often more conveniently
placed between the trunk exercises,for easy work or movement in which the trunk is involve, to
prevent fatigue.
4. TRUNK EXERCISES:
back and abdominal exercises,trunk side bending and rotation are all including in this group.
they may be performed in any order which is convenient within the group.
5. EXTREMITY EXERCISES:
the arm and leg exercises are include at this stage differ from those at the beginning in that
they required more control and concentration,possibly because of the difficulty of the starting
position or of keeping the boby in the state of equilibrium.
a balance exercise is usually included in all tables designed for patient with poor posture or gait.
6. RESPIRATORY EXERCISE:
this is design to have a quietening effect (relaxation)and is frequently followed or accompanied
by correction of posture in common positions and activities of everyday life, e.g sitting ,standing
and walking.
MOVEMENT should be SATISFACTORY according to the GOOD POSTURE:
posture is checked or corrected before,during and after every exercise to ensure a satisfactory
basic on which the movement made during the exercise are superimposed. when REST periods
between exercises are necessary or desirable, these make take the form of RELAXATION in a
suitable posture, e.g
crook lying, back lean standing ,
or a change provided by a BREAK may be all that is required.
A BREAK is some form of easy activity in which there is usually an element of competition and
which is much enjoyed.

CHANGING SCHEME
the physiotherapist must be ready to change exercises as the need arises.
the patient may have achieved the aim of a particular exercise and it can be progressed or
exchanged for a more difficult exercise .
alternatively ,the exercise may have proved too difficult and or may have to be changed by
simpler one, or it may not be a suitable choice for the particular patient.
too frequent changes often reduces the benefits to be gained by accurate knowledge and ample
practice of the exercise.
changes which are too frequent result in the exercises becoming unsuitable for the present
condition of the patient and so impede progress and lead to boredom.

Specific Exercises
Definition
These are used in the treatment in local condition when exercise for a specific area of body is
required. i.e. colles fracture
As per condition of patients Doctor should prescribe General as well as Specific Exercises.
Arrangement of exercise in Table
 Written in Broad Outline…….
Strengthening and mobilizing in beginning
Train coordinating and functional predominating toward the ending…….
 Exercises should not be consecutive that undue fatigue……….
Satisfactory plan of group exercises treatment
Assemble groups, Take register, access condition of individual member……
Strengthening and mobilizing exercises in which patients concentrates precision of movement.
Exercise and activities in which functional use of area being treated and tested
Suggestion and practice exercise for home….

Doctor table note’s

Name
Age
Sex
Occupation
History
Patients condition
Diagnosis
Treatment order including physical trea..
Date of review by doctor….
Physiotherapist notes…
Patient capacity& attitude for exercises
No. of treatment period arranged for each week
Duration of period of treatment.

SCHEMES OF TREATMENT
USUALLY OUTLINE OF THE DOCTOR
PHYSICAL TREATMENTS
MASSAGE, ELECTROTHEARPY AND OCUPITIONAL THEARPY
PASSIVE MOVEMENT & ACTIVE EXERCISE.
EXERCISE TREATMENT REPRESENTS BY SERIES OF TABLE,SITUATED TO FULFIL IMMIDIATE AIM
OF TREATMENT AT PARTICULAR TIME

EXAMPLE
FOR TREATMENT OF FRACTURE LEAST 3 TABLE
1ST, WHILE THE LIMB WAS IN PLASTER.
2ND, IMMEDIATELY AFTER PLASTER REMOVEL……
3RD DURING FINAL STAGE OF REHABLITATION BEFORE DISCHARGE.