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EXERCISE BIOMECHANICS
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20-40
Bones start to lose mass and density at age 40 some athletes may keep bone mass to age 50 Loss of bone mass is greatest between 50-60
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Why?
Changes in calcium regulating hormones Decreased perfusion of bone tissue due to changes in bone blood flow Changes in the properties of bone mineral material Decrease in the number and metabolic activity of cells that produce bone
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Males
Bone mass
Females
20
30
40
50
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60
70
80
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Age (yrs)
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Dietary deficiencies
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Hormonal Changes
Menopausal related Withdrawal of estrogen reduces absorption of Ca2+ in intestine Calcitonin and Vitamin-D metabolites
decrease
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Diet
Inadequate levels of Ca2+, vitamins and
mineral in diet Elderly eat less and dont include calcium rich foods Lose ability to produce vitamin-D metabolites from exposure to sun
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Diet Treatments
Meta-analysis (several studies)
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Exercise
Huge body of literature which suggests even
However too much can lead to bone loss . . . . What are the implications for elderly? Why isnt this happening? Discuss
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per 10 years
No change in stiffness with aging Strain to failure after age 40 decreases 8% per 10
years
Energy absorbed to failure decreases 7-8% per
10 years
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80 yrs
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BONE
Maturation
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puberty)
Watch overtraining, high impact sports!
Reduces their risk of osteoporosis
training stopped
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Bone Injuries
Traumatic - single event or low
frequency
Combination loads
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Bone Injuries
Materials Fatigue - repeated loads dont give bone chance to recover Materials fatigue or overuse or "stress fracture" Very High frequency (moderate to high loads)
Nutritional and hormonal factors increase risk ex. low Ca2+ intake, low estrogen levels
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Bone Injuries
Fractures
avulsion (tensile) Often accompanies tendon and ligament injuries. spiral (torsion) impacted (compression) fatigue or stress fracture
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Use proper protective equipment (i.e., helmets, footwear, etc.) Be careful exercising when fatigued Avoid coming back too soon after an injury Proper off-season or pre-season training (pre-hab) Avoid switching sports or events without proper training Take occasional days off Start slowly when initiating training
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Reconditioning
Increase blood flow increase mechanical action Protection of joint cartilage from atrophy, loss of cushioning decrease scar tissue Some mechanical stress needed to promote healing
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Immobilization
Reduces mechanical stress around area of
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Immobilization - 8 wks
normal
stress
immobilization
strain
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Osteoporosis
Critical reduction in bone mass to the point that fracture vulnerability increases Affects cancellous bone more than cortical bone
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Osteoporosis
A disease characterized by low bone mass and structural deterioration of bone tissue, leading to bone fragility and an increased susceptibility to fractures of the hip, spine, and wrist.
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Affects 10 million Americans Estimated cost of $17 billion annually Estimated that these #s will triple by 2060 ~ 32% of women and ~ 17% of men will suffer hip fracture by age 90 12-20% w/ hip fracture die because of complications
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have low bone mass: risk of developing osteoporosis and related fractures Often thought of as an older persons disease, it can strike at any age. Responsible for more than 1.5 million fractures annually including:
300,000 hip fractures 700,000 vertebral fractures 250,000 wrist fractures 300,000 fractures at other sites
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High Risk
yes Caucasian small female yes early no yes
Low Risk
no African-American large male no late yes no
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High Risk
underweight sedentary yes low low high
Low Risk
overweight regular no high adequate low
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High Risk
high high high low low
Low Risk
moderate low/moderate low or none normal normal
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Overtraining
Low % body fat.
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100 80 60 40 20 0
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low % body fat issues are addressed, normal menstrual cycle usually resumes
Partial recovery of bone mass noted (long-term
effect unknown?)
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growth phase, maintenance phase; some bone loss with age appears inevitable.
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Exercise - both weight bearing and weight training; however, avoid overtraining
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Hormone Replacement Therapy Estrogen: post-menopausal, amenorrheic women "designer estrogens" - raloxifene (68% reduction in fractures) calcitonin (nasal spray) parathyroid hormone
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Studies have shown that a combination of these therapies is more effective than one alone against osteoporosis!
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demands
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ages to lose up to 1% of their bone mass per month due to disuse atrophy. (height increases by 2+ in! - swelling of vertebral discs)
It is not yet clear whether losses in bone mass will continue as
long as a person remains in the microgravity environment or level off environment or level off in time.
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factor in the loss of bone, but researchers have not yet determined how much of a role disuse plays on Earth.
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Exercise in Space
In order to exercise on this ergometer, the astronaut must be held down with shoulder pads.
Strategies
Compression - Exercises Vibration Electrical Stimulation Vitamin D Ca2+
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demands Exercise increases mechanical stress and strain, growth hormone levels which contribute to increasing bone mass and density Stronger, stiffer, and able to store more energy However, overtraining, especially in children and older adults is counterproductive.
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