Sports & Leisure
Sports & Leisure
Specific Goals:
Specific Goals:
- • To Increase and Maintain Heart and Lung Efficiency
• To Improve Flexibility and Range of Motion
• To Strengthen Muscles and Increase Endurance
• To Improve and Maintain Bone Structure and Strength
To Increase and Maintain Heart and Lung Efficiency (see HL on Suggested Exercises):
- • Often referred to as aerobic exercises. These exercises can also contribute to weight control.
• Characterized by increasing your heart rate to a moderate level above the resting level for a sustained period of time during moderate to vigorous activity.
• Start the program with 5 minutes of exercise, gradually increasing the length of exercise as tolerated to 20-60 minutes.
• Best if done at least 3 times a week; can be done daily.
• Cautions: It is important to choose exercises that minimize stress on joints and muscles, particularly in already overstressed areas.
To Improve Flexibility and Range of Motion (see FR on Suggested Exercises):
- • Persons with cerebral palsy are at risk of having muscle tightness that limits motion at joints; loss of functional mobility can be associated with pain.
• Focus on muscles that are causing the most problems with mobility in activities of daily living.
• Stretch the muscle slowly to the point of tension, but not pain.
• Hold each stretch for 10-60 seconds; do it 2-3 times.
• Stretch the muscle to improve both flexibility and range of motion several times daily.
To Strengthen Muscles and Increase Endurance (see M on Suggested Exercises):
- • Higher weight, not repetition, increases strength. Moderate weight and more repetition increases endurance. You can exercise one muscle or joint at a time or several muscles.
Focus on a balanced program with emphasis on those muscles
that will help you in everyday activities.
• Following a strength training exercise for a particular muscle group, a one day rest period is necessary before repeating the exercise for that muscle group.
• Expect mild temporary soreness for up to 48 hours at the beginning of the program and as you increase the intensity.
• Initiate the program for each muscle group by performing 10 comfortable movements against a resistance over time. Gradually increase the load and decrease the number of repetitions. Two sets of each of the movements can be performed in a beginning program.
• If muscles fatigue after 2-4 repetitions, the load is too high. If you can perform 12-15 repetitions, the load is too low. Aim for 10 repetitions.
• Muscle strengthening exercises are most effective when they are focused primarily on the muscle group opposite the tight muscle group. For example, if the muscles that bend the elbow are tight, stretch and strengthen the muscles that straighten the elbow.
• It is particularly important to have a period of warm up and stretching before and after strength training exercises to prevent muscle strain.
Precautions: Loads should not be at a maximum. Weights should not be allowed to dangle on the limb. Free weights (e.g.: bar bells) should be used with caution by persons with athetosis (involuntary body movement). Weights are not advisable for persons who cannot control the weights. If using free weights, it is recommended to have a partner or spotter. Do not hold your breath during the resistance phase. If there is significant muscle or joint pain or swelling for more than 48 hours, seek consultation.
To Improve and Maintain Bone Structure and Strength (see B on Suggested Exercises):
- • Persons with cerebral palsy and neuromuscular disabilities are at risk of being inactive or immobile.
• Inactivity or immobility decreases bone density and strength (e.g.: osteoporosis).
• Weight bearing in conjunction with movement of the body and limbs, and muscle exercises are believed to prevent loss of bone structure and strength.
• If you have been inactive, start at a level that is comfortable for you. Increase the effort and duration gradually.
© UCP Research and Educational Foundation, Exercise Priniciples and Guidelines for Persons with Cerebral Palsy and Neuromuscular Disorders