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Strength and Conditioning > Bone and cartilage > Flashcards

Bone and cartilage Flashcards

1
Q

What is the average bone mineral density in these different sports:
Runners, gymnastics, track, hockey, soccer, swim.

A
  • Runners = 1.079
  • gymnastics = 1.173
  • track = 1.152
  • hockey= 1.161
  • swim = 1.083
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2
Q

Why do runners and swimmers have a lower density?

A

swimming is weight supportive and running doesn’t involve impact to upper body. Less stress = less BMD.

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3
Q

List the factors that shape the bone re-modelling response.

A 
Weight bearing
Magnitude of load
Rate of loading
Direction of forces
Volume of loading
Pull of tendons on bone.
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4
Q

What do the osteoblasts do?

A

Form bone tissue

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5
Q

What do the osteocytes do?

A

Maintain bone tissue

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6
Q

What do the osteoclasts do?

A

Functions in resorption, the destruction of bone matrix.

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7
Q

What is the turnover rate of the bone remodelling process?

A

5-7% per week

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8
Q

How long until the skeleton is completely replaced?

A

every 10 years

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9
Q

How many days is the total cycle for compact bone?

A

100 days

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10
Q

What % of compact bone is replaced each year?

A

5%

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11
Q

How many days is the total cycle for spongy bone?

A

200 days

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12
Q

What % of spongy bone is replaced each year?

A

25%

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13
Q

What are the stages of bone remodelling process?

A
  1. resting
  2. resorption
  3. reversal
  4. formation
  5. mineralisation
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14
Q

What bone cells are involved in resorption?

A

osteoclasts

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15
Q

What cell is involved in reversal?

A

macrophage

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16
Q

What cell is involved in formation?

A

Osteoblast

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17
Q

What cell is involved in mineralisation?

A

Osteocytes. Osteoblasts line cell to stop osteoclast getting to bone underneath.

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18
Q

What is the incomplete cellular layer of the bone called?

A

Endosteum - deep layer

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19
Q

What does the endosteum contain?

A

Osteoblasts, osteoprogenitor cells and osteoclasts.

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20
Q

What is the outside layer of the bone called?

A

Periosteum

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21
Q

What does the Periosteum contain?

A

Outer (fibrous) and inner (cellular) layers

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22
Q

What bone cell is on the periosteal and endosteal surface?

A

Osteoblasts

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23
Q

What bone cell is just on the endosteal surface?

A

Osteoclasts

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24
Q

How can osteoblasts and osteoclasts change thickness of the bone?

A

By up or down regulation from the inside and the outside.

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25
Q

What are tension stresses?

A

Pulling forces on tissue, stretching or elongation occurs

26
Q

What are compression stresses?

A

Push structure inwardly, compressing longitudinal length

27
Q

What are shear stresses?

A

Skewing, oblique forces

28
Q

What happens once the stresses/forces occur to the bone?

A

Osteoblasts lay down collagen fibres, and new bone formed.

29
Q

Within limits, how does the bone alter strength in response to mechanical stress?

A

It increases it’s deposition of mineral salts and production of collagen fibres

30
Q

What are aligned in the same direction along the lines of stress?

A

Osteons

31
Q

What happens to the lines of stress as the bone has a change in different stresses?

A

It changes

32
Q

Define Wolff’s law

A

A bone grows or remodels in response to forces or demands placed on it.

33
Q

Define the ‘stress’ in the stress-strain relationship

A

Level of force encountered by a tissue

34
Q

Define the ‘strain’ in the stress-strain relationship

A

magnitude of deformation in proportion to stress applied

35
Q

As strain increases what happens to stress?

A

It increases

36
Q

What is a linear strain?

A

Compressive/tensile stresses that change tissue length

37
Q

How are linear strains quantified?

A

As % relative to resting length

38
Q

What is a shear strain?

A

The bending of the tissue (bone)

39
Q

How is a shear strain quantified?

A

By angle of deformation

40
Q

What is Minimal essential Strain (MES)?

A

The threshold stimulus that initiates new bone

41
Q

What fraction of force required to fracture the bone is the MES?

A

1/10

42
Q

With bone loading, what direction does bone tissue fluid flow through the volkmanns canals and the Haversian canals?

A

Horizontally through the Volkmanns canals

Vertically through the Haversian canals

43
Q

TRUE or FALSE. Osteocytes detect bone loading and regulate osteoblast/clast activity to make or lose bone?

A

TRUE

44
Q

How do osteocytes send signals?

A

Fluid buffers osteocytes through its movement. Bone is wet tissue.

45
Q

What is more important in affecting BMD, fat mass or LBM%?

A

LBM%

46
Q

Why is LBM% more important in affecting BMD?

A

Because of tendon forces pulling on the bone.

47
Q

What is the Untah Paradigm?

A

Bones have the main purpose of providing enough strength to keep voluntary physical loads, whether subnormal, normal or supranormal, from causing fractures.

48
Q

Does trabecular (spongy) or cortical (compact) bone respond more rapidly to stimuli?

A

Trabecular (spongy)

49
Q

How long until measurable changes in bone mass?

A

6-8 months

50
Q

TRUE or FALSE. Bone thinning occurs from out to in during ageing?

A

FALSE! endocortical layers removed first so from in to out.

51
Q

What can offset natural endocortical thinning?

A

Exercise - stimulates periosteal thickening.

52
Q

what sort of bone growth is seen in males?

A

Periosteal

53
Q

What sort of bone growth is seen in females?

A

Endocortical - because greater loss from endosteum

54
Q

What is a males bone mass?

A

3.3kg

55
Q

What is a females bone mass?

A

2.4kg

56
Q

TRUE or FALSE. multi joint exercises are preferred to increase bone size and strength.

A

TRUE

57
Q

What sort of loading and volume should be carried out to increase bone size and strength?

A

Loading high, moderate to low volume (<10reps)

58
Q

Fast or slow velocities preferred for increase bone size and strength?

A

Fast

59
Q

How long should rest intervals be to increase bone size and strength?

A

moderate to long (>2-3mins)

60
Q

How can stimuli be altered to help with bone size?

A

Variation in training stress

61
Q

List why it is important to increase bone size and strength?

A

avoid injury, cope with loads and challenges, recovery from injury, match increase in hypertrophy.

Strength and Conditioning (16 decks)

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