Chapter 7: Musculoskeletal and Functional Health Chapter Notes

Chapter 7: Musculoskeletal and Functional Health

Objectives

• Discuss the prevalence of musculoskeletal disorders and related health challenges.
• Understand physical challenges associated with low musculoskeletal fitness, including common tests used to assess fitness.
• Explore the relationship between physical activity and musculoskeletal health.
• Identify how exercise adaptations can positively influence functional health.
• Review the physical activity guidelines for promoting musculoskeletal health based on evidence.

Introduction

• The musculoskeletal system, comprising bones, muscles, joints, and connective tissues, enables physical activities essential for independence and quality of life.
• Common challenges affecting this system include osteoporosis, osteoarthritis, and low muscle mass.

Prevalence of Musculoskeletal Disorders

• Osteoporosis
  • Affects 44 million Americans aged 50 and older, a significant public health concern.
  • Risk factors include low bone mineral density (BMD), particularly in women post-menopause.
  • Fractures related to osteoporosis include wrist, hip, and vertebral fractures, with increasing incidence expected.
• Osteoarthritis (OA)
  • Affects approximately 27 million U.S. adults, leading to joint pain and dysfunction.
  • Commonly affects weight-bearing joints such as knees and hips, and is projected to increase in prevalence.
• Low Muscle Mass (Sarcopenia)
  • Linked to functional impairments and increased fall risk among older adults.

Risk Factors for Musculoskeletal Disorders

• Non-Modifiable
  • Age, sex, heredity, and prior history of fractures or injuries.
• Modifiable
  • Sedentary lifestyle, smoking, excessive alcohol consumption, low dietary calcium and vitamin D, obesity, and low physical activity levels.
  • Incorporating physical activities can counteract many risk factors, such as improving muscle mass and stability.

Functional Health

• Defined as the ability to perform daily activities independently, comprising:
  • Functional Ability: Capacity to execute tasks without aid.
  • Role Ability: Ability to engage in daily life activities, including self-care and family roles.
• Poor functional health leads to decreased independence and increased risk for falls and comorbidities.

Benefits of Physical Activity on Musculoskeletal Health

• Physiological Benefits
  • Increased muscular strength and endurance.
  • Enhanced bone health through weight-bearing activities.
  • Improvement in muscle function, reducing the risks of injuries.
• Psychological Benefits
  • Exercise contributes to better mental health, reducing depression and anxiety.
• Behavioral Benefits
  • Increased self-esteem and motivation for physical activity.

Physical Activity Guidelines for Musculoskeletal Health

• Children (ages 6-17): Aim for 60 minutes of physical activity daily, including muscle- and bone-strengthening activities at least three times a week.
• Adults (ages 18-64): Engage in muscle-strengthening activities for all major muscle groups on two or more days per week, alongside moderate to vigorous aerobic activities.
• Older Adults (>65): Similar recommendations to adults, emphasizing balance training and gradual increase in exercise intensity.

Common Tests of Musculoskeletal Fitness

• Strength Tests: 1-repetition maximum (1RM), handgrip dynamometry.
• Endurance Tests: Push-ups, sit-ups, and functional balance tests.
• Bone Health Tests: Dual-energy X-ray absorptiometry (DXA) for assessing BMD.

Conclusion

• Engagement in physical activity is fundamental for preventing musculoskeletal disorders and promoting overall health.
• Understanding personal limits and maintaining regular exercise can significantly enhance functional health and quality of life as one ages.
• Proactive management of musculoskeletal health through consistent physical activity contributes to longevity and reduces healthcare costs associated with musculoskeletal disorders.