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Bones: Reloaded

Bones: Reloaded. Andrew Richards & Ryan Swenson. How does exercise affect bone?. The skeleton adapts just to the prevalent level of exercise intensity required and no further.

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Bones: Reloaded

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  1. Bones: Reloaded Andrew Richards & Ryan Swenson

  2. How does exercise affect bone? The skeleton adapts just to the prevalent level of exercise intensity required and no further. http://download.springer.com/static/pdf/331/art%253A10.2165%252F00007256-200636070-00002.pdf?auth66=1383413496_bb9014f21d764b8a7f86b8c025216600&ext=.pdf • It has a large effect on bone- Wolff’s Law • Discussed previously- stress on bone imposes growth stimulus, body deposits more calcium to stressed site, bone thickens and becomes more dense • Examples: Boxers’ knuckles, Kickboxers’ shins, Runners’ & Jumpers’ heels/shins/hips.

  3. Exercise & Bone contd. • Two ways to impose growth stimulus • Weight-bearing exercises High-Impact Activities (Both feet are not in contact with ground at times) Dancing High impact aerobics Hiking Jogging/running Jumping Rope Tennis Basketball Low-Impact Activities (One foot remains in contact with ground at all times) Elliptical machine Low impact aerobics Stair-step machines Walking

  4. Exercise & Bone contd. • Other way to impose growth stimulus • Muscle strengthening exercise Lifting free weights Using machines (less effective) Resistance band exercises Plyometrics Olympic lifting Functional training Calisthenics Works because as the muscles grow in size, they pull more on the bones they are attached to, the stress on the bone then imposes the growth stimulus.

  5. Exercise & Bone Contd. • Exercise can also be used to treat conditions such as osteoarthritis. • Incorporates strength training, low-impact activity, stretching & flexibility work. • Helps relieve/mediate pain, restore functionality. • May also slow down progression of the disease • Patients who begin exercise regimen stay independent longer & report better functionality and less pain than their peers.

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  7. How Does Bone Impact Exercise? Makes it possible in the first place Bones that are more dense allow more stress to be placed on the skeleton Can bear heavier loads with proper structural integrity.

  8. Bone Impacting Exercise Contd. • Structure of individual’s bones/body may impact choice in sports/exercise • Long legs- Runners, Jumpers • Long arms- Boxers, MMA fighters • Shorter limbs- Weightlifters • Smaller frames- Gymnasts, dancers • Wide shoulders- Football players

  9. Bone Impacting Exercise Contd. • Structure of individual joints can also affect stride/gait, shoulder mobility, ROM, ect. • Q-Angle: Angle of femur in relation to hip girdle.

  10. References • http://download.springer.com/static/pdf/331/art%253A10.2165%252F00007256-200636070-00002.pdf?auth66=1383413496_bb9014f21d764b8a7f86b8c025216600&ext=.pdf • http://nof.org/articles/238 • http://umm.edu/health/medical/reports/articles/exercise • http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2811354/

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