Test 3

Question 1

Define osteoporosis

Answer 1

Substantial bone loss so much that the bone structure is compromised, fragile, brittle, porous, etc… putting a person at high risk of fx’s

Question 2

When does bone growth peak?

Answer 2

Age 30

Question 3

When should people begin preventing osteoporosis?

Answer 3

15-25+ years

Question 4

How many people have osteoporosis in the US?

Men and women?

Answer 4

> 10 million
Men 8 million (80%)
Women 2 million (20%)

Question 5

What are the most common fracture sites in individuals with osteoporosis?

Answer 5

Spine-700,000+
Hip-300,000+
Wrist-250,000+

Question 6

What cells are responsible for bone growth?

Answer 6

Osteoblast

Question 7

What cells are responsible for bone loss?

Answer 7

Osteoclasts

Question 8

Describe the relationship between bone growth and loss

Answer 8

Both occur at the same time, but there is always more growth, at a certain age, these roles reverse

Question 9

What are uncontrollable risk factors of osteoporosis?

Answer 9

Female
Postmenopause
Age
Family History
Race
Petite Frame

Question 10

What are some risk factors of osteoporosis that are considered both controllable and uncontrollable?

Answer 10

Anorexia

Certain Prescriptions

Question 11

What are the controllable risk factors of osteoporosis?

Answer 11

Smoking
Diet low in calcium and vitamin D
Physical Inactivity

Question 12

What are some ways osteoporosis risk factors are controlled or prevented?

Answer 12

Healthy Diet
Regular Exercise
Bone Scans Early when disease is Suspected
Supplements

Question 13

Describe good eating habits for a person with or at risk for osteoporosis

Answer 13

1200 mg/day of calcium
Be sure to get lots of vitamin D (sun)
Avoid excess protein, alcohol, caffeine, and soda

Question 14

Describe ideal exercise habits for a person with or at risk for osteoporosis

Answer 14

Weight bearing cardio-stair climbing, walking, running, etc…
Resistance training with force (in palms)-exercises that push weight away, push up, bench press, shoulder press, etc…

Question 15

Define low back pain

Answer 15

Annoying, dull/intense pain that can be distracting/debilitating and effect everyday movements, lasting 1-2 days

Question 16

How many people in the US experience back pain at least once?

Answer 16

60-80%

Question 17

How many people in the US who have experienced low back once experience it again?

Answer 17

50%

Question 18

Why is low back pain so important?

Answer 18

Linked with obesity
Relates to physical activity
Affects lots of people
Has link factors linked to behavior–is preventable

Question 19

What is the goal after a person has one episode of low back pain?

Answer 19

Avoid or make 2nd episode short and less severe

Question 20

What parts of the back can be involved in low back pain?

Answer 20

Back muscles, ligaments, and tendons
Curves of the back
Vertebrae
Discs
Abdominal muscles

Question 21

What are the 5 causes of low back pain and why?

Answer 21

Poor posture-too much or not enough curve
Faulty body mechanics-not doing this properly over and over again
Stressful living and working conditions-sustained stressful position or poorly managed stress
Loss of flexibility-in shoulders, low back and hamstrings esp.
Decline of physical fitness-increase of weight, weakening muscles, etc…

Question 22

What are prevention strategies of low back pain?

Answer 22

Exercise regularly
Strengthen core
Lose weight if needed
No smoking
Lift with knees
Carry things near the body & don't twist waist
Avoid 1 position for a long time
Practice correct posture

Question 23

Describe the best exercise for low back pain

Answer 23

Start slowly
Mild pain shouldn't stop you
Need a very good warm up (>5-10 min)
No or low impact
No rower
No incline on treadmill
Careful use of stepper
Do total body resistance
Practice proper form
Back exercises-every day
Stretch
Abs