impact of physical activity on skeletal and mental health Flashcards
5 common fracture sites
shoulder, ribs, spine, hips, wrists
osteoporosis
progressive disease resulting in a reduction in bone mineral density and deterioration of skeletal tissue due to inadequate nutrients and structural loading
bones become _______ as muscle strength declines increasing risk for _____
frail and brittle, fracture
bone was reduction occurs most soundly after age ___, further reduction occurs after age ___
30, 50
osteoporosis is more common in
women
why is osteoporosis more common in women (3)
tend to maintain lower peak bone mass
experience additional losses following menopause due to reduction of estrogen
increased risk for inadequate consumption of calcium and vitamin d
methods for reducing risk of osteoporosis
compound resistance training activities that create bone stress and help maintain bone mass (back squat, lunge, deadlift)
adequate calcium and vitamin D intake
regular physical activity across the lifespan
degeneration of joint cartilage and the underlying bone
Osteoarthritis
osteoarthritis is associated with
previous injuries, joint overuse, obesity, sedentary behaviors
osteoarthritis highest prevalence in
older adults; associated pain and discomfort promotes sedentary behaviors
osteoarthritis causes
notable pain, discomfort, stiffness
common sites for osteoarthritis
hips, knees, spine, toes, thumbs
in osteoarthritis, as cartilage attempts to repair itself, bone remodeling can lead to
osteophytes
bone spurs that cause pain in surrounding nerves and muscle
osteophytes
post-traumatic arthritis results in
edema, joint swelling and pain due to an acute physical injury or overuse
PTA increases risk for
joint inflammatory disorder and premature degradation
PTA accounts for ___% of osteoarthritis cases
12
chronic, progressive autoimmune disease that can cause severe joint inflammation, painful deformities and significant immobility over time
rheumatoid arthritis
rheumatoid arthritis often impacts
fingers, wrists, feet, ankles
training modifications recommended for those with any form of arthritis
moderate-intensity, non-impact resistance training and aerobic work
employ longer warm up and cool down periods
include pool work if possible to reduce stress on joints
appropriate training for those with arthritis can improve ____ (3) and reduce ____(2)
function, pain thresholds, psychological health; joint swelling, proclivity towards sedentary behavior
females peak bone mass age
30
males peak bone mass age
45
mental health is related to
mood, personality, cognition, perception and the ability to deal with stress
exercise has been shown to be just as effective as ____medications
anti-depressant
the frequency of exercise is an important element as it stabilizes
brain chemicals
moderate-intensity exercise can improve mental health by
1. increasing concentrations of brain neurotransmitters such as ___ and ___
2. providing an analgesic effect via action of ____
3. improving psycho-social elements which enhance _____
4. improve ___, ____, ____ and ____-
dopamine, seretonin
endorphins
sense of well-being
mood, self esteem, self efficacy, cognitive function
hormone based neurotransmitter which helps regulate blood pressure, pain perception, the sleep-wake cycle and mood
serotonin
group of hormones released in relatively high quantities following exercise which active opiate receptors and promote analgesic and pleasurable sensation
endorphins
neurodegenerative disorders that are becoming an increasingly significant health care problem
alzheimers, parkinsons, other dimentias
alzheimers disease
causes progressive irreversible mental deterioration, memory loss, diminished cognition and eventual loss of independence due to brain degeneration
parkinsons disease
characterized by tremor, muscular rigidity, and slow, imprecise movement abilities; associated with basal ganglia degeneration and dopamine deficiency
dimentia
chronic disorder of various mental processes caused by brain disease or injury which is characterized by memory disorders, personality changes and/or impaired reasoning
4 lifestyle factors which can benefit neurodegenerative disorders
intellectual stimulation
cognitive and social engagement
proper nutrition
regular and engaging exercise
physical function and neurodegenerative brain decline are _____ linked
directly
activities to help maintain at least baseline levels of activity may help ______ disability
mitigate progressive
____ over a life span reduces the risk for neurodegenerative disorders and disease
exercise
Which of the following would be the most appropriate exercise for a client with osteoporosis?
a. Box jumps
b. Back squats
c. Upright cycling
d. Medicine ball chop slams
a
Which of the following is the result of joint cartilage degeneration and is commonly associated with previous injury?
a. Dementia
b. Osteopenia
c. Osteoarthritis
d. Rheumatoid arthritis
c
Moderate-intensity exercise can improve mental health via which of the following means?
a. Increased serotonin and/or dopamine activity
b. Reduced endorphin activity
c. Increased insulin resistance
d. All of the above are correct
a
clients with ____ may suffer from severe memory loss and diminished cognition; making engaging exercise that incorporates elements of intellectual stimulation impactful
neurodegenerative disorders
____-is a progressive disease that results in the reduction of bone mineral density and an increased risk for fractures.
osteoporosis
True or False? People experience a reduction in bone mass after age 30.
true
True or False? Clients with rheumatoid arthritis tend to have the greatest training limitations among those with arthritis due to pain, joint inflammation, and significant immobility
true
true or false? exercise has been shown to be just as useful as anti-depressant medication for some people suffering from mild-to-moderate depression when performed frequently
true
identify at least two recommended training modifications for clients suffering from osteoarthritis
a. use only moderate-intensity
b. non-impact resistance training and aerobic work
c. employ longer warm-up and cool down periods
d. include pool work if possible to reduce stress on joints
indentify at least two lifestyle factors that can benefit clients with a neurodegenerative disorder
a. intellectual stimulation
b. cognitive and social engagement
c. proper nutrition
d. regular and engaging exercise
