Test 3 Flashcards
Define osteoporosis
Substantial bone loss so much that the bone structure is compromised, fragile, brittle, porous, etc… putting a person at high risk of fx’s
When does bone growth peak?
Age 30
When should people begin preventing osteoporosis?
15-25+ years
How many people have osteoporosis in the US?
Men and women?
> 10 million
Men 8 million (80%)
Women 2 million (20%)
What are the most common fracture sites in individuals with osteoporosis?
Spine-700,000+
Hip-300,000+
Wrist-250,000+
What cells are responsible for bone growth?
Osteoblast
What cells are responsible for bone loss?
Osteoclasts
Describe the relationship between bone growth and loss
Both occur at the same time, but there is always more growth, at a certain age, these roles reverse
What are uncontrollable risk factors of osteoporosis?
Female Postmenopause Age Family History Race Petite Frame
What are some risk factors of osteoporosis that are considered both controllable and uncontrollable?
Anorexia
Certain Prescriptions
What are the controllable risk factors of osteoporosis?
Smoking
Diet low in calcium and vitamin D
Physical Inactivity
What are some ways osteoporosis risk factors are controlled or prevented?
Healthy Diet
Regular Exercise
Bone Scans Early when disease is Suspected
Supplements
Describe good eating habits for a person with or at risk for osteoporosis
1200 mg/day of calcium
Be sure to get lots of vitamin D (sun)
Avoid excess protein, alcohol, caffeine, and soda
Describe ideal exercise habits for a person with or at risk for osteoporosis
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…
Define low back pain
Annoying, dull/intense pain that can be distracting/debilitating and effect everyday movements, lasting 1-2 days
How many people in the US experience back pain at least once?
60-80%
How many people in the US who have experienced low back once experience it again?
50%
Why is low back pain so important?
Linked with obesity
Relates to physical activity
Affects lots of people
Has link factors linked to behavior–is preventable
What is the goal after a person has one episode of low back pain?
Avoid or make 2nd episode short and less severe
What parts of the back can be involved in low back pain?
Back muscles, ligaments, and tendons Curves of the back Vertebrae Discs Abdominal muscles
What are the 5 causes of low back pain and why?
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…
What are prevention strategies of low back pain?
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
Describe the best exercise for low back pain
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
