LECTURE 2

Question 1

What exercises are good for bone health?

Answer 1

Tennis, Running, and Dancing

Question 2

What type of loading do bones respond best to?

Answer 2

Uncustomary or unusual loading - heterogenity is key and triple jump is the best

Question 3

What is Wolff’s Law? + Example

Answer 3

When the bone undergoes remodeling in response to mechanical stresses placed upon it, leading to changes in the external form and internal architecture of the bone
EX: Bones of Racquet-Playing Arm = Stronger than Opp. Arm

Question 4

What happens with mechanical loading and unloding of bone?

Answer 4

• During growth and periods of loading = PERIOSTEAL EXPANSION
• During aging and period of unloading= ENDOSTEAL RESORPTION

Question 5

What is the Mechanostat Theory?

Answer 5

Responsiveness to typical strains within a physiologically safe range

Question 6

Bone adapts to forces via ______ in order to _____

Answer 6

Modeling and remodeling; keep typical strains within a physiologically safe range

Question 7

Bone is altered to satisfy its _______ and _____

Answer 7

physiological need and create a structure that is appropriate for daily activites of individual

Question 8

What does peak strain theory determine/

Answer 8

Whether bone is added, maintained, or is taken away of fails (fracture)

Question 9

What is minimum effective strain and what happens if it is exceeded?

Answer 9

It is a threshold that if exceeded osteoblasts add bone and increase it’s strength so that the deformation is reduced below this value

Question 10

What are the principles for adaption of bone to loading

Answer 10

Principle 1: Specificity
Principle 2: Overload
Principle 3: Initial Values
Principle 4: Reversibility
Principal 5: Diminishing returns

Question 11

What is Specificity? + example

Answer 11

Major impact of the activity is the site of stress; ex: Bicep curls

Question 12

What is overload?

Answer 12

to effect change or gain in bone mass, the exercise stimulus must exceed normal loading

Question 13

What is initial values?

Answer 13

Individuals with the lowest BMD have the greatest capacity for improvement

Question 14

What are the steps of reversibility?

Answer 14

1. Positive effect of exercise will be lost if the exercise is discontinued
2. Immobilization will result in loss of bone
3. Loss of bone strength is rapid in comparison with its return

Question 15

What are diminshing returns?

Answer 15

1. Each person has an individual ceiling that determines the extent of a possible exercise training effect
2. As the ceiling is approached, gains in bone mass will slow and eventually plateau

Question 16

If loading increases, bone will remodel at the site of stress to become ___

Answer 16

stronger to withstand the load

Question 17

If loadings decreases, bone will remodel at the site of stress and become___

Answer 17

weaker since it does not have the same load

Question 18

What is Articular cartilage?

Answer 18

Smooth, white tissue that covers the surface of all the joints in the body
- During cyclinical exercises (jogging) the cartilage thickens
- Better able to dissipate force during the dynamic action

Question 19

What is Synovial fluid?

Answer 19

Viscous fluid found in synovial joints that helps with joint lubrication; Exercise makes synovial fluid less viscous

Question 20

How do Articular Cartilage and SF interact?

Answer 20

Articular cartilage soaks up SF – thickens the cartilage and improves the supply of nutrients and removal of metabolic waste products

Question 21

What are ligaments?

Answer 21

Passive stabilizing structures of the joints that connects bone to bone; physical activity causes the ligaments to become stronger with increase in collagen synthesis and increase in cross-linking

Question 22

What are tendons?

Answer 22

Attach muscle to bone

Question 23

What is osetoarthritis?

Answer 23

Thinning of the articular cartilage but thickening of the thick layer of under the articular cartilage
Risk factors
- Genetics
- Age
- Obesity

Question 24

What is the female athlete triad?

Answer 24

A clustering of health problems that affect
- Energy in the body
- Menstrual cycles
- Bone health
- Cardiovascular health
- Musculoskeletal injuries
- Performance

Question 25

What is energy deficiency?

Answer 25

State of chronic under nutrition is usually because the athlete fails to eat enough food to meet all of the exercise expenditure needs
Energy Intake – Exercise Energy Expenditure = Energy Deficiency

Question 26

Bone remodeling with poor estrogen status leads to…

Answer 26

increased bone breakdown (resorption)

Question 27

Bone remodeling with poor energy status leads to…

Answer 27

decreased IGF-1 and decreased bone formation

Question 28

What is eumennorhea and amenorrhea?

Answer 28

Eumenorrhea: regular menstrual cycles of 26-35 days
Amenorrhea: absence of menses for at least 3 months; NOT a normal response to exercise training it causes very low estrogen levels and poor bone health

Question 29

What are stress fractures and factors that increase the risks?

Answer 29

Accumulation of microcracks within a bone often due to participation in repetitive activities within inadequate rest and poor nutrition
- amenorrhea, low bone density, 12 hours+ physical activity

Question 30

Most common affects regrading the male athlete triad

Answer 30

Restrictive eating, dieting for thinness and body image disturbances