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EXCI 455 PART 2 > Class 9 - Bone, Falls, and Resistance > Flashcards

Class 9 - Bone, Falls, and Resistance Flashcards

1
Q

What are the two types of bone?

A

Compact and spongy

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2
Q

What are the three main factors that affect bone strength?

A
  1. Bone density
  2. Bone quality
  3. Bone geometry
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3
Q

What percent does bone density contribute to a bones resistance to a fracture?

A

50-80%

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4
Q

What is the estimated rate of bone loss after menopause?

A

1% and 2% for the first 10 years. Then it decreases 0.3-05% per year

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5
Q

What are the two major components that increase the structural integrity of bone?

A

Collagen & minerals

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6
Q

What are the 4 major bone minerals (in order of quantity)?

A
  1. Calcium
  2. Magnesium
  3. Sodium
  4. Potassium
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7
Q

T/F: for the same bone thickness, a bone with a smaller diameter is more resistant to a fracture.

A

False, larger diameter

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8
Q

What is the compensation for a loss of BMD called?

A

Periosteal Apposition

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9
Q

What is the criteria for osteopenia?

A

Lower than normal BMD (1-2.5 SD below normal)

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10
Q

What are the criteria for osteoporosis?

A
  1. Significant increase in fragility and susceptibility to fractures
  2. BMD more than or equal to 2.5 SD blow norm
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11
Q

What is the criteria for established osteoporosis?

A

Has osteoporosis and has had one or more fragility fractures

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12
Q

Most common areas for a fragility fracture?

A

Hip, spine, wrist

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13
Q

T/F: less than 1/3 of those who fracture their hips recover sufficiently to perform BADL and IADLs

A

True

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14
Q

What is the percent that women will experience a fracture in their lifetime

A

40%

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15
Q

What are the 7 principles for maximizing the influence of exercise on bone?

A
  1. Bone adapts best to dynamic rather than static mechanical stimulation
  2. For bone to respond, stimulus must be at a suprathreshold level
  3. Response is improved by brief but intermittent exercise
  4. Response is best when stimulus employs a pattern that differs from usual loading pattern
  5. Response is proportionate to loading cycle (frequency)
  6. Bone must have sufficient energy to rebuild
  7. Abundant vitamin d and calcium should be available
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16
Q

Where does the fluid flow in bone?

A

Canilicular channels and bone trabeculae

17
Q

Which is better for bone density: high impact or high intensity?

A

High intensity

18
Q

What should the intensity be for improving BMD?

A

Greater than 75% of 10 RM

19
Q

T/F: similar volume but more frequent exercise bouts are more effective?

A

True, greater osteogenic effect

20
Q

What are the main variables of RT programming?

A
  1. The amount of resistance
  2. The methodof resistance used
  3. The directions of the force applied
21
Q

What is the limit of loading cycles per day for positive effects?

A

40, after that little effect

22
Q

What are two major dietary problems that OA face?

A

Low energy intake (low protein) and low calcium intake

23
Q

Vitamin D facilitates the absorption of what?

A

Calcium, phosphate, magnesium

24
Q

What are the exercise recommendations for OA with diagnosed osteoporosis?

A

1-3 sets with 5-8 reps of 4-6 WB exercises using body weight.

2 to 3 days per week

25
Q

What exercises should be avoided with OA with osteoporosis? (5)

A
  1. Impact
  2. Spinal flexion against resistance
  3. Spinal extension
  4. High compressive forces on spine
  5. Quick trunk rotation
26
Q

What is the leading cause of injuries in Canadians 65+ ?

A

Falls

27
Q

What percent of Canadian dwelling seniors experience one fall per year?

A

20-30%

28
Q

Research suggests that falls are the direct cause of __ % of all hip fx. Leads to death in __% of cases.

A

95%, 20%

29
Q

Falls account for __% of OA injury related hospitalizations.

A

85%

30
Q

About half of all falls leading to hospitalization occur in the house. Where are the two most common sites?

A

Bathroom, stairs

31
Q

What is the fear of falling cycle?

A
  1. Fall
  2. Fear of falling
  3. Reduced physical activity
  4. Loss of muscle mass and strength
32
Q

What continuous and progressive declines in OAs contribute to falls? (3)

A
  1. Decreased nerve conduction velocity (10-15%)
  2. Decreased proprioception (Decreased response of muscle spindles)
  3. Poor vestibular function (dizziness)
33
Q

What two factors affect the incidence of falls?

A
  1. Impaired position sense
  2. Foot position awareness
34
Q

What 4 factors of vision loss occur in OA?

A
  1. Peripheral vision
  2. Glare sensitivity
  3. Dark adaptation
  4. Depth perception
35
Q

What 3 audible factors decline with age?

A
  1. Acuity
  2. Localization of sound
  3. Ability to mask extraneous sound
36
Q

What accommodations can be made for OA with sensory issues? (4)

A
  1. Well lit exercise area (unless done on purpose for a challenge)
  2. Instructions spoke clearly and slowly
  3. Instructor should face participants and observe their comprehension
  4. External support can be given during exercise (chair, wall. Etc)

EXCI 455 PART 2 (6 decks)

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