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Ade tobing pit perosi surabaya 2018
- 1. By. Ade JeanneD.L. Tobing EXERCISE PRESCRIPTION FOR OSTEOPOROSIS PREVENTION Dibacakan pada PIT PEROSI. Surabaya, October 27th, 2018
- 3. 3 Muscle Strength Changein Aging Willmore, Physiology of sports and exercise, 2008
- 4. Strong and DenseBones Muscle pump Weight bearing exercise running, jumping Wollf theory Prof. Julius Wolff (1892): “The Law of Bone Remodeling” The bones became stronger in reponse to increased exercise, wich would make the bones less likely to fracture. Exercise Bonnick SL. The Osteoporosis Handbook
- 5. A report fromSweden examined the bone density in thighs: A 64 world- class athletes: • 11 weight lifters • 25 runners • 15 soccer players • 9 swimmers • 4 throwers. B 24 healthy men who exercised for fitness C 15 men who did not exercise all these athletes had a higher bone density than the nonathletes The nonathletes who exercise had a higher bone density than nonexercising group. The other interesting finding: a difference among the athletes bone density depending on the sport. The weight lifters had the greatest bone density, followed by the runners and soccer players and swimmers came last. Bonnick SL. The Osteoporosis Handbook
- 6. Exercise prescription: FITT= FrequencyIntensity Time Type Frequency: • Weight-bearing aerobic activities 3-5 d.w-1 • Resistance exercise: 2-3 d.w-1 Intensity: • Weight bearing aerobic activities: moderate, high Osteoporosis: Moderate. • resistance exercise: dumbell, barbel, elastic band, machine 8-10 major muscles, 8-12 repetition, 1-3 set Time • 30-60 min.d-1 of combination of weight bearing aerobic and resistance activities. Type • Weight bearing aerobic activities: tennis, stair climbing/desending, walking with intermittent jogging • Activities that involve jumping: volleyball, basketball • Resistance exercise: weight lifting ACSM’s Guidelines for Exercise Testing and Prescription. 8th edition. 2010
- 7. Primary (healthy people) Secondary (Osteoporosis) Tertiary (Severe Osteoporosis+ bone fracture) Age Children-adolescent- young adult 50 yo (menopause) 70 yo Post menopause Target Prevent osteoporosis Prevent bone fracture Prevent recurrent fractures Exercise Weight bearing Specific, individual, under supervision. Rehabilitation, gradually.
- 8. Location of fracturesdue to osteoporosis: LUMBAL RADIUS NECK FEMUR
- 9. Stage of exercise Warmup - Aerobic light intensity - Stretching 5-10’ Main exercise - Aerobic moderate Int - Strengthening - Balance 20-60’ Cool down - Aerobic light intensity - Stretching 5-10’
- 10. Warm up (5-10’) -Chair aerobic light intensity - Stretching
- 11. Main exercise (30-40’) -Aerobic moderate Intensity - Strengthening: dumble, stick, calistenic, matras - Balance
- 12. Strengthening exercise Exerciseis site specific If you want strong spine you must exercise the spine If you want strong legs you must exercise the legs Strengthening wrist Strengthening hip Strengthening back Bonnick SL. The Osteoporosis Handbook
- 13. Back Extension Exercises SinakiM: • Designed specifically for the woman with osteoporosis. • Excellent exercises, even for the woman who is still limited somewhat by pain from recent spinal fracture. • Very safe even for a fragile spine • The benefits are reduction in pain and increase in the strength of the muscles that support the spine. • Back fatique and weakness are reduced too. Bonnick SL. The Osteoporosis Handbook
- 14. Isometric Abdominal Exercises •The abdominal muscles also help to support the back • Many familiar exercises for the stomach mucles infolve trunk flexion, eq: sit-ups (Women with Osteoporosis: partial sit-up). Partial sit-up Pelvic tilt
- 15. Cool down (5-10) -Aerobic light intensity - Stretching
- 16. The Four ExerciseDON’Ts for the Woman with Osteoporosis DON’T perform any exercise or activity • Impact loading of the spine. No jumping, no high-impact aerobics, no jogging, no running. • to bend forward from the waist with the back rounded (spinal flexion) No sit –ups, to toe touches, no crunches, no rowing machines. • makes falls. No trampolines, step aerobics. • move leg sideways or across body against resistance: (abduction and adduction)
- 17. Avoid these exercises: BonnickSL. The Osteoporosis Handbook
- 18. “Senam Pencegahan OsteoporosisSeri-1” Suwarno S. Tesis 2001 46 healthy young women, 25-35 yo never done any exercise before • A significant increase of the ulna and vertebral lumbal. 3 times a week of this exercise for 3,5 months Bone Mineral Density (BMD)
- 19. “Senam Osteoporosis” • 34women post menopause • The average age of the subjects was 64.3 years • Training 3 times a week for 1-4 years • The mean BMD of the lumbar spine prior to exercise was -2.42 • Post exercise measurement the mean BMD was -2.10 • A significant increase of Lumbal bone mineral density.
- 20. “Senam Osteoporosis” 53post-menopausal women who were joining the Senam Osteoporosis group. three times a week 1-hour-exercise program for various durations from 2008 to 2011 exercises were done using 1-kilogram dumbell After- before: - hand grip strength test - wrist BMD examination a significant increase of hand grip strength and wrist BMD (p=0.000 for both analysis)
- 21. Conclusion: • Osteoporosis ispreventable and treatable through many ways , one of them is exercise. • The most important is strengthening exercise. • Exercise is site specific. • Exercise should be program individually.
- 22. Move it orlose it