Impacts of Physical Activity On Skeletal and Mental Health Flashcards
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 frail and brittle as muscle strength declines increasing the risk for fractures
Bone mass reduction occurs most soundly after age 30, further reduction occurs after age 50
More common among women
Because :
Tend to maintain lower peak bone mass
Experience additional losses following menopause due to a reduction of estrogen
Have an increased risk for inadequate consumption of calcium and vitamin D
Methods of reducing risk of Osteoporosis:
Compound resistance training activities that create bone stress and help maintain bone mass - back squats, lunges, deadlifts
Adequate calcium and vitamin D intake support bone density
Regular physical activity across the lifespan (in general) reduces risk
Osteoarthritis
degeneration of joint cartilage and the underlying bone; associated with previous injuries, joint overuse, obesity, and sedentary behaviors (end result of many disorders)
Highest prevalence among older adults; associated pain and discomfort promotes sedentary behaviors
Causes notable pain, discomfort, and stiffness: hips, knees, spine, toes and thumbs are common sites
As cartilage attempts to repair itself bone remodeling can lead to osteophytes
osteophytes
bone spurs that cause pain in surrounding nerves and muscle
Post-traumatic arthritis (PTA)
results in edema, joint swelling and pain due to an acute physical injury or overuse; increases the risk for joint inflammatory disorder and premature degradation
PTA accounts for about 12% of osteoarthritis cases
Rheumatoid arthritis
chronic, progressive autoimmune disease that causes severe joint inflammation, painful deformities and significant immobility over time
Often impacts the fingers, wrists, feet and ankles; creates greatest limitations to programming
The following training modifications are recommended for those with any form of arthritis:
Use only 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 can improve function, pain thresholds, psychological health, as well as reduce joint swelling and a proclivity towards sedentary behaviors
Physical activity and mental health facts
Mental health is related to mood, personality, cognition, perception and the ability to deal with stress – making it an integral component of overall wellness
Exercise has been shown to be just as effective as anti-depressant medications for people suffering from mild depression and anxiety
The frequency of exercise is an important element as it stabilizes brain chemicals
Moderate-intensity exercise can improve mental health by:
Increasing concentrations of brain neurotransmitters such as dopamine and serotonin
Providing an analgesic effect via the action of endorphins
Improving psycho-social elements which enhance sense of well-being
Improving mood, self-esteem, self-efficacy, and cognitive function
Serotonin
hormone-based neurotransmitter which helps regulate blood pressure, pain perception, the sleep-wake cycle and mood
Endorphins
group of hormones released in relatively high quantities following exercise which active opiate receptors and promote analgesic and pleasurable sensations
Alzheimer’s disease
causes progressive irreversible mental deterioration, memory loss, diminished cognition and eventual loss of independence due to brain degeneration
Parkinson’s disease
characterized by tremor, muscular rigidity, and slow, imprecise movement abilities; is associated with basal ganglia degeneration and dopamine deficiency
Dementia
chronic disorder of various mental processes caused by brain disease or injury which is characterized by memory disorders, personality changes, and/or impaired reasoning
