Training Adaptations- Bone

Question 1

What sports have the higher BMD g/cm2
A) Gymnastics 
B) Track 
C)Field hockey 
D)soccer 
E)runners 
F)swimmers 
G)A,B,C,D 
H) E,F

Answer 1

G) A,B,C,D

Question 2

What sports have the LOWEST BMD g/cm2
A) Gymnastics 
B) Track 
C)Field hockey 
D)soccer 
E)runners 
F)swimmers 
G)A,B,C,D 
H) E,F

Answer 2

H) E,F

Question 3

4 Factors that effect bone re-modeling

Answer 3

Weight bearing 
magnitude of load (Intensity) 
Rate (Speed) of load
Force direction 
volume of load (Reps/sets)
pull of tendons

Question 4

Osteoblasts..
A)Form bone tissue
B) maintain bone tissue
C) destroy bone tissue

Answer 4

A)Form bone tissue

Question 5

Osteocytes…
A)Form bone tissue
B) maintain bone tissue
C) destroy bone tissue

Answer 5

B)Maintain Bone tissue

Question 6

Osteoclasts..
A)Form bone tissue
B) maintain bone tissue
C) destroy bone tissue

Answer 6

C) destroy bone tissue

Question 7

The total skeleton is relapsed every..
A) 7 months 
B)20 years 
C)10years 
D)3 years

Answer 7

C)10years

Question 8

Resorption of bones takes...
A) 9-10wks 
B)2months 
C) 2-3 weeks 
D) 5wks

Answer 8

C)2-3wks

Question 9

Formation of new bone can take up too..
A)3 wks 
B)1 year 
C)4 months 
D)7months

Answer 9

C)4 months

Question 10

Turnover rate of bone is..... Per week (%)
A) 7-11
B) 5-7
C)1-2
D)3-5

Answer 10

B)5-7% PER WEEK

Question 11

Compact bones total cycle is..
A) 300days
B) 100days 
C)50days
D)75days

Answer 11

B)100days

Question 12

Every year ....% of compact bone is replaced.. (%)
A) 10%
B)5%
C)2%
D)20%

Answer 12

B)5%

Question 13

Spongy bones total cycle is.. 
A)1month
B)200day 
C)500 days 
D)100 days

Answer 13

B) 200 days

Question 14

Each year ....% of spongy bone is replaced (%)
A) 75%
B) 20%
C)10%
D)25%

Answer 14

D)25%

Question 15

The endostem contains..
A) osteoblasts 
B) osetoprogenitor cells 
C) osteoclasts 
D) all of the above

Answer 15

D) all of the above

Question 16

3 types of stresses that stimulates connective tissue adaptation

Answer 16

tension stress
compression stress
shear stress

Question 17

What is Wolffs’s law..

Answer 17

bone grows/remodels in response to forces or demands placed upon it

Question 18

what is strain?

Answer 18

magnitude of deformation in proportion to stress applied

Question 19

Linear strain is compressive/ tensile dresses that change tissue length.. TRUE OR FALSE

Answer 19

TRUE

Question 20

Shear stress is the bending of a bone (Angle of deformation) TRUE OR FASLE

Answer 20

TRUE

Question 21

What is the minimal essential strain? (MES)

Answer 21

Threshold stimulus that initiates new bones formation

Question 22

MES is approximately ..... of the force requires to fracture a bone..
A) 1/20
B)1/10
C)25%
D)2%

Answer 22

B)1/10

Question 23

Fluid in the bone flows vertically though the..
A) Volkmanns canals
B)Haversian Canal

Answer 23

B) Haversian canal

Question 24

Fluid in the bone flows horizontally though the..
A) Volkmanns canals
B)Haversian Canal

Answer 24

A)Volkmanns canals

Question 25

Ostocytes detect bone loading regulating osteoblast/clast activity (make or lose bone)
TRUE OR FALSE

Answer 25

TRUE

Question 26

With ageing bone thinning occurs..
A) from out to in 
B) from in to out 
C)left to right 
D) up to down

Answer 26

B) from in to out

Question 27

what layer is removed first when bones thin?

Answer 27

Endocortical

Question 28

Exercise stimulates periosteal thickening which can offset natural endocortical thinning..
TRUE OR FALSE

Answer 28

TRUE

Question 29

Bone mass for females.. 
A) 3.3.kg 
B) 2.4kg 
C)5.2kg 
D)1.9kg

Answer 29

B)2.4kg

Question 30

Bone mass males.
A) 2.4 kg 
B) 5.3kg
C)3.3kg 
D)1.8kg

Answer 30

C)3.3kg

Question 31

Increasing bone size/ strength exercises should be..
A) multi joint
B) single joint

Answer 31

A)multi joint

Question 32

Loads should be..

Answer 32

high rep, mod- low volume (<10 reps)

Question 33

rest intervals should be. 
A) mod-long (>2-3mins) 
B) short <1min 
C)long >5mins 
D)No rest

Answer 33

A) mod-long (>2-3mins)

Question 34

why is bone strength/ size important?

Answer 34

Injury avoidance

• cope with increasing loads/challenge
• recovery from injury/break
• match increase in muscle hypertrophy