fit to fracture

Question 1

Prevent fractures via

Answer 1

1) fall prevention: - improve dynamic balance, mobility, muscle strength, posture
2) safe movement or spine sparing strategies: - attention to posture during movement to protect the spine - train back extensor muscles to improve endurance - stretch muscles restricting optimal posture
3) prevention of further bone loss: - exercise may not have a certain effect on bone mineral density. - muscle strengthening and weight-bearing dynamic exercise

Question 2

Individuals with osteoporosis, no spine fracture:

resistance training
balance
moderate to vigorous
exercises to improve endurance of back extensors

Answer 2

• Resistance training to ↑ muscle strength, 2x/week, 8-12 reps per set •

Balance exercises daily, 15-20 min per day

• 150 min/wk of moderate- to vigorous intensity aerobic physical activity, in bouts ≥ 10 minutes
• Exercises to improve endurance in back extensor muscles, 5-10 min per da

Question 3

how does it cahnge for Individuals with osteoporosis and spine fracture:

Answer 3

resistance: the same

balance : the same

150 min/wk of moderate- intensity aerobic physical activity, in bouts ≥ 10 minutes- instead of moderate to vigorous

Exercises to improve endurance in back extensor

ADDl:

Emphasis on good alignment rather than intensity • Choose position with least spine load: lying on back > standing > sitting

Question 4

First-timers Fab Five FOR RESISTANCE TRAINING

Answer 4

Squats or sit-to-stand exercises or lunges for legs and buttock muscles

• Heel raises for lower legs
• Wall pushups for chest and triceps
• Bow and arrow “pulls” with an exercise band for upper back and biceps
• Lateral raises with an exercise band for shoulders, back and arms.

Question 5

First-timers Fab Five for balance

Answer 5

• Standing with the inside of one heel touching the big toe of the other foot
• Heel raise and hold
• Shifting weight between your heels and toes while standing
• Make your “usual” walk unusual
• Practice your dance move

Question 6

Catabolic
products of
CHO =

Answer 6

Glucose

CO2

Question 7

Catabolic
products of
Fat =

Answer 7

FFA
Acetyl CoA
Glycerol
Ketones
CO
2

Question 8

Catabolic
products of
Protein =

Answer 8

AAs
- Generate Pyr
- Generate
acetyl CoA
CO2

Question 9

Movement between
tissues. Mostly
pathways of fed state.

Answer 9

Storage as
glycogen
- TAG synthesis

Question 10

Movement between

tissues in early fasting.

Answer 10

glycogen -> GLU

• TAG  FAs
• Alanine cycle

Question 11

Movement between

tissues in starvation.

Answer 11

Storage as
glycogen
- TAG synthesis

Question 12

Where the brain gets in fuel on day 3 vs day 40

Answer 12

on day 3: majority comes from glucose, on day 40: majorite comes from ketones

Question 13

adipose lipolysis and muscle defradation on day 3 vs. day 40

Answer 13

day 30: 180g from adipose and 75g from muscles

on day 40: 180g from adipose and 20 from muscle

Question 14

glucose and ketone output from the liver from day 3 vs. day 40

Answer 14

day 3: 150g from both glucose and ketone

day 40: 80g from glucose and 150g from ketone

Question 15

5 ways starvation is adapted

Answer 15

overal energy decrease
metabolic rate decreases 20-25kcal/kg/d
energy from fat >90% of kcal
energy from protein >10% for gluconeogenesis
protein store protected