impact of physical activity on skeletal and mental health

Question 1

5 common fracture sites

Answer 1

shoulder, ribs, spine, hips, wrists

Question 2

osteoporosis

Answer 2

progressive disease resulting in a reduction in bone mineral density and deterioration of skeletal tissue due to inadequate nutrients and structural loading

Question 3

bones become _______ as muscle strength declines increasing risk for _____

Answer 3

frail and brittle, fracture

Question 4

bone was reduction occurs most soundly after age ___, further reduction occurs after age ___

Answer 4

30, 50

Question 5

osteoporosis is more common in

Answer 5

women

Question 6

why is osteoporosis more common in women (3)

Answer 6

tend to maintain lower peak bone mass
experience additional losses following menopause due to reduction of estrogen
increased risk for inadequate consumption of calcium and vitamin d

Question 7

methods for reducing risk of osteoporosis

Answer 7

compound resistance training activities that create bone stress and help maintain bone mass (back squat, lunge, deadlift)
adequate calcium and vitamin D intake
regular physical activity across the lifespan

Question 8

degeneration of joint cartilage and the underlying bone

Answer 8

Osteoarthritis

Question 9

osteoarthritis is associated with

Answer 9

previous injuries, joint overuse, obesity, sedentary behaviors

Question 10

osteoarthritis highest prevalence in

Answer 10

older adults; associated pain and discomfort promotes sedentary behaviors

Question 11

osteoarthritis causes

Answer 11

notable pain, discomfort, stiffness

Question 12

common sites for osteoarthritis

Answer 12

hips, knees, spine, toes, thumbs

Question 13

in osteoarthritis, as cartilage attempts to repair itself, bone remodeling can lead to

Answer 13

osteophytes

Question 14

bone spurs that cause pain in surrounding nerves and muscle

Answer 14

osteophytes

Question 15

post-traumatic arthritis results in

Answer 15

edema, joint swelling and pain due to an acute physical injury or overuse

Question 16

PTA increases risk for

Answer 16

joint inflammatory disorder and premature degradation

Question 17

PTA accounts for ___% of osteoarthritis cases

Answer 17

12

Question 18

chronic, progressive autoimmune disease that can cause severe joint inflammation, painful deformities and significant immobility over time

Answer 18

rheumatoid arthritis

Question 19

rheumatoid arthritis often impacts

Answer 19

fingers, wrists, feet, ankles

Question 20

training modifications recommended for those with any form of arthritis

Answer 20

moderate-intensity, non-impact resistance training and aerobic work
employ longer warm up and cool down periods
include pool work if possible to reduce stress on joints

Question 21

appropriate training for those with arthritis can improve ____ (3) and reduce ____(2)

Answer 21

function, pain thresholds, psychological health; joint swelling, proclivity towards sedentary behavior

Question 22

females peak bone mass age

Answer 22

30

Question 23

males peak bone mass age

Answer 23

45

Question 24

mental health is related to

Answer 24

mood, personality, cognition, perception and the ability to deal with stress

Question 25

exercise has been shown to be just as effective as ____medications

Answer 25

anti-depressant

Question 26

the frequency of exercise is an important element as it stabilizes

Answer 26

brain chemicals

Question 27

moderate-intensity exercise can improve mental health by 1. increasing concentrations of brain neurotransmitters such as ___ and ___ 2. providing an analgesic effect via action of ____ 3. improving psycho-social elements which enhance _____ 4. improve ___, ____, ____ and ____-

Answer 27

dopamine, seretonin endorphins sense of well-being mood, self esteem, self efficacy, cognitive function

Question 28

hormone based neurotransmitter which helps regulate blood pressure, pain perception, the sleep-wake cycle and mood

Answer 28

serotonin

Question 29

group of hormones released in relatively high quantities following exercise which active opiate receptors and promote analgesic and pleasurable sensation

Answer 29

endorphins

Question 30

neurodegenerative disorders that are becoming an increasingly significant health care problem

Answer 30

alzheimers, parkinsons, other dimentias

Question 31

alzheimers disease

Answer 31

causes progressive irreversible mental deterioration, memory loss, diminished cognition and eventual loss of independence due to brain degeneration

Question 32

parkinsons disease

Answer 32

characterized by tremor, muscular rigidity, and slow, imprecise movement abilities; associated with basal ganglia degeneration and dopamine deficiency

Question 33

dimentia

Answer 33

chronic disorder of various mental processes caused by brain disease or injury which is characterized by memory disorders, personality changes and/or impaired reasoning

Question 34

4 lifestyle factors which can benefit neurodegenerative disorders

Answer 34

intellectual stimulation cognitive and social engagement proper nutrition regular and engaging exercise

Question 35

physical function and neurodegenerative brain decline are _____ linked

Answer 35

directly

Question 36

activities to help maintain at least baseline levels of activity may help ______ disability

Answer 36

mitigate progressive

Question 37

____ over a life span reduces the risk for neurodegenerative disorders and disease

Answer 37

exercise

Question 38

Which of the following would be the most appropriate exercise for a client with osteoporosis? a. Box jumps b. Back squats c. Upright cycling d. Medicine ball chop slams

Answer 38

a

Question 39

Which of the following is the result of joint cartilage degeneration and is commonly associated with previous injury? a. Dementia b. Osteopenia c. Osteoarthritis d. Rheumatoid arthritis

Answer 39

c

Question 40

Moderate-intensity exercise can improve mental health via which of the following means? a. Increased serotonin and/or dopamine activity b. Reduced endorphin activity c. Increased insulin resistance d. All of the above are correct

Answer 40

a

Question 41

clients with ____ may suffer from severe memory loss and diminished cognition; making engaging exercise that incorporates elements of intellectual stimulation impactful

Answer 41

neurodegenerative disorders

Question 42

____-is a progressive disease that results in the reduction of bone mineral density and an increased risk for fractures.

Answer 42

osteoporosis

Question 43

True or False? People experience a reduction in bone mass after age 30.

Answer 43

true

Question 44

True or False? Clients with rheumatoid arthritis tend to have the greatest training limitations among those with arthritis due to pain, joint inflammation, and significant immobility

Answer 44

true

Question 45

true or false? exercise has been shown to be just as useful as anti-depressant medication for some people suffering from mild-to-moderate depression when performed frequently

Answer 45

true

Question 46

identify at least two recommended training modifications for clients suffering from osteoarthritis

Answer 46

a. use only moderate-intensity b. non-impact resistance training and aerobic work c. employ longer warm-up and cool down periods d. include pool work if possible to reduce stress on joints

Question 47

indentify at least two lifestyle factors that can benefit clients with a neurodegenerative disorder

Answer 47

a. intellectual stimulation b. cognitive and social engagement c. proper nutrition d. regular and engaging exercise