2nd 30 Flashcards
Order of Growth: Length Breadth Diameter of wall Calcification
Repeat
Until mature
Bone Growth
Factors influencing bones
Heredity
Physical activity <- environment
Nutrition ß environment
Grean leafy vegetables
Dairy
Strong bones
1.5 hours of weight-bearing activity (load the bones) daily
Normal diet (healthy)
Sunlight and vitamin D
Environment
Goal is high fracture point Bend more, break less What contributes? Bone size (breadth) Bone density Bone thickness (diameter)
Fracture point
When does it begin? 35,55,75?
Bone loss is greater than gain after age 35 years
Less replacement in the inactive adult
3% of decalcification by astronauts in 4-14 days
Muscle loss begins in men at age 20 years
Muscle loss in women begins at 40 years
Aging
1 cm per decade after age 40
More rapid after age 70
1-3 inches loss depending upon how long you live!
Stature
Increases in men to age 55, women age 65
May increase as much as 30%
Central fat (around organs) increase
Subcutaneous fat decreases with advancing age
Body Fat
The muscle mass was significantly associated with serum free-tester one, physical activity, cardiovascular disease, and IGF1 in the men
In women, the muscle mass was significantly associated with total fat mass and physical activity. Estrogen was not associated with muscle mass or strength in women
Physical activity is an important predictor of muscle mass in both sexes.
Predictors of skeletal muscle mass in elderly men and women.
Loss of muscle mass is associated with the decline in strength in older adults; strength decline is much more rapid than loss of muscle mass
Suggesting a decline in muscle quality
Maintaining or gaining muscle mass does not prevent aging-associated declines in muscle strength
Both men and women lost strength, with men losing almost twice as much strenght as women.
Blacks lost about 28% more strength than did whites.
Longitudinal study
65 years and above
150 minutes of moderate intensity aerobic physical activity each week or 75 minutes of vigorous
(Minimum of 10 minutes per bout Additional benefits from 300 and 150 respectively )
With poor mobility should perform activities to improve balance and prevent falls 3 days per week
Muscle strengthening 3 or more days per week
If you cant do this, do as much as possible
World health organization
Lower rates of CVD, certain cancers, diabetes
Healthier body mass and composition
Healthier bones
Higher levels of functional health, a lower risk of falling, better cognitive function.
Reduced depression.
Benefits for older adults
Never too late to start
Mental health
Reduced disease
Healthier body
Older Adults
Sarcopenia, or the gradual loss of muscle mass, is a common consequence of aging
Hormones
Activity
Anthropometric Aging
Max VO2 declines in older adults: loss of skeletal muscle
Muscle decreases strength decreases more rapidly
Why?
Older adults have reduced muscle mass Predicts Max VO2 Enhances balance Older adults are afraid of falling Older adults are less active
Performance and Anthropmetry
Each of you is getting older
Currently more than 35 million people over 65 years old
By 20130 that will be over 70 million
Living longer but not better
Increased prevelance of chronic disease
Health care costs escalating
Quality of life poor at the end
Why is aging important?
