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The impacts of an aging population
The impacts of an aging population
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INTRODUCTION
In elderly individuals loss of muscle strength and mass and its associated outcomes is a common problem. With ageing the bone tends to shrink in size and the density of the bones reduces. Such osteoporotic bones are more susceptible to fracture. With all this underlying causes there is lack of coordination and trouble in balancing which leads to increase in fall risk in such elderly individuals. So it becomes crucial to address the issue of muscle growth in elderly individuals. Another common and degenerative disorder with aging is osteoarthritis of knee which is a leading cause of disabilities among older adults. Osteoarthritis occurs due to degeneration of knee joint cartilage and the underlying bone which occurs commonly in people of and above 50 years of age. The classic clinical symptoms associated with it are joint pain, stiffness and loss of muscular strength of knee musculature of which loss of quadriceps muscle mass and strength is the most common. The activities of daily living is also affected in older patients with knee osteoarthritis. Increasing strength of quadriceps muscle has a lot of benefits like protecting the joint and delaying the progression of disease.
Creatine
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supplementation as well as resistance training has been shown to increase muscle strength and mass. Creatine is an organic acid which naturally produced in human body and is found in high amounts in meat. Due to this levels of creatine are significantly lower in non-vegetarian individuals. Primarily creatine helps in supplying energy to cell in body and specifically in muscles, this is achieved by formation of adenosine triphosphate (ATP) through phosphocreatine system. When there is demand of energy, as a part of phosphocreatine system phosphocreatine gives its phosphate group to adenosine diphosphate (ADP) and forms ATP which is used as energy whereas when there is ample off energy available the phosphate group from the adenosine triphosphate (ATP) combines with creatine to form phosphocreatine which serves as an energy reserve for later use. Creatine has shown to increase muscle mass and strength. There are various mechanisms associated with it. Creatine can increase training volume by increasing energy provision by mitochondria hence provides ability to complete more repetitions. Creatine also has its effect on water retention as it has the ability to draw water into the muscle from blood and surrounding interstitial fluid. Activation of satellite cells is another such mechanism with creatine ingestion. Muscle cells are multinucleated and the size of muscle is determined by the number of nuclei it has. This nuclei sprouts from the satellite cells which are activated by creatine. It has also been shown to activate specific muscle growth factors. Research shows that creatine supplementation along with resistance training increases muscle mass and strength in older women and it also reduces the incidence of sarcopenia [1]. Another study proves that creatine can induce muscle hypertrophy and can enhance rehabilitation of the muscle after disuse atrophy. The study also showed that wit exercise training there is alteration in response of myogenin and MRF 4 protein expression also. [2] Resistance training induces change in neural adaptations which shows changes in muscular strength and ultimately size of the muscle. With resistance exercise there is increase in the tension of the muscle which has its correlation with processes like mTOR activation or activation of satellite cells. Such pro-growth stimulus are responsible for muscle growth. With resistance exercise there is production of Insulin like growth factor (IGF) which activates PI3 kinase which in turn activates protein kinase B. This AKT or PKB inhibits TSC2. Normally TSC2 inhibits Rheb but since with training TSC2 is inhibited there is more availability of free Rheb. This free Rheb through GTP activate mTOR which promotes the growth. One other cause of muscle growth is release of inflammatory substances following muscle damage which are thought to be activating the satellite cells. Metabolic stress is also one of the determinant of muscle growth following resistance training. Several studies have shown to increase muscle strength with resistance training and also in specific with older women [3] With strength training mainly two types of hypertrophy are produced, 1.
Myofibrillated hypertrophy and 2. Sarcoplasmic hypertrophy. Both of the categories are dependent on the load of the stimulus. With the training there is increase in neural drive which stimulates the muscle contraction. One of the main factor with hypertrophy is progressive overload, in which increasing the weight in a progressive manner can stimulate growth. So designing the protocol for training plays an important role in muscle growth in terms of hypertrophy. Resistance training with older individuals plays an important role in maintaining the muscle mass thereby preventing sarcopenia. The external resistance in strength training can be in any form like dumbbells, tubing, own body weight
etc. With knee osteoarthritis there is specific loss of the muscle strength of quadriceps muscle which occurs due to arthrogenic muscle inhibition which affects the function of the muscle and worsens the progression of the disease. Resistance training combined with creatine supplementation could increase quadriceps muscle strength and mass in older individuals with knee osteoarthritis which could limit the progression of the disease and can alleviate joint pain and stiffness. In the research study done by Bruno Gualano et al, the role of creatine supplementation specifically combined with resistance training in older women was examined. Along with examining the effects on muscle mass and strength, the study also focused its effects on development and differentiation of bone cells. The need of the study that the article stated that previously no studies had been carried to see the effects of creatine supplementation and resistance training in particular with older vulnerable women. The study was a 24 week double blind, randomized placebo control trial. The study was performed in the time period of July 2010 to November 2011 in Sao Paulo in brazil. The subjects were divided into four groups. The first group was just given the placebo supplementation, second group was provided with creatine supplementation and in the remaining two groups resistance training was incorporated with placebo supplementation in one and creatine supplementation in other group. The subjects were evaluated prior to the intervention and post intervention to look at the results. The primary outcome measured was muscle strength whereas the secondary outcome measured was physical function test , appendicular lean mass and biochemical bone markers.
Nisell R. (1985) Mechanics of the knee: A study of joint and muscle load with clinical applications. Acta Orthop Scand 216; 1-42.
Fatigue, decreased mobility and impaired balance from the rheumatoid and osteoarthritis pain also increases the risk of falls (Stanmore et al., 2013). Age related changes such as sarcopenia causes muscle tone and strength to decrease, especially in the lower limbs and as a result, balance and gait become impaired (Culross, 2008). These factors significantly influence the risk of falls and also affect the ability to carry out daily activities therefore, with a physiotherapists assistance, the nurse could introduce a personalised exercise regime to enhance muscle tone and strength (Culross, 2008). According to Neuberger et al (1997), exercise lessens fatigue and improves muscle tone and balance in older people. Recommending an exercise programme for Mrs Jones that incorporates strength training exercises and aerobics, could potentially improve muscle tone and strength and as a result improve mobility, balance and lessen the risk of falls (Bird, Pittaway, Cuisick, Rattray & Ahuja, 2013). The nurse could also suggest safety precautions such as advising Mrs Jones to use a mobility aid (Gooberman-Hill & Ebrahim,
Ytterberg, S.R., Mahowald, M.L. & Krug, H.E.(1994) “Exercise for arthritis”, BailliOre' s Clinical Rheumatology, 8(1), pp. 161-189. ScienceDirect [Online]. Available at: http://www.sciencedirect.com/science/article/pii/S0950357905802304 (Accessed: 13th May 2014).
Although Osteoporosis cannot be cured, treatments to prevent Osteoporosis, such as exercising, may be taken into consideration. “Exercise during the age when bone growth is occurring increases bone density, while increased weight-bearing exercise after the age of peak bone density acts mainly by reducing expected bone loss.” Because both younger and older adults should always be exercising, the result for increased bone mass varies between these two different age groups (young and old).
...aining and which will not. The research on muscle activating pattern should be helpful in determining why strength training helps some patients and not others. Researchers should also include more participants for these studies.
In older people, the meniscus grows weaker with age. The tissue that makes up the meniscus becomes degenerative and much easier to tear. Meniscal injuries in older people occur as a result of a fairly minor injury, even from the up and down motion of squatting. Degenerative tears of the meniscus are commonly seen as a part of the overall condition of osteoarthritis of the knee in the older population. In many cases, there is no one associated injury to the knee that leads to meniscal tears (Sutton, 1999).
Hypertrophy describes the increase in size of muscle as the result of stress put upon the muscle. Muscles go through hypertrophy in order to adapt to the increased demands placed upon them to perform. This is the primary goal of weight training.
The purpose of the squat is to train the muscles around the knees and hip joints, as well as to develop strength in the lower back, for execution of basic skills required in many sporting events and activities of daily living. Because a strong and stable knee is extremely important to an athlete or patient’s success, an understanding of knee biomechanics while performing the squat is helpful to therapists, trainers, and athletes alike (11). Because most activities of daily living require the coordinated contraction of several muscle groups at once, and squatting (a multi-joint movement) is one of the few strength training exercises that is able to effectively recruit multiple muscle groups in a single movement, squats are considered one of the most functional and efficient weight-bearing exercises whether an individual’s goals are sport specific or are for an increased quality of life
All subscales show good to excellent test-retest reliability, as demonstrated by the following: pain (ICC = 0.85-0.93), symptoms (ICC = 0.83-0.95), activities of daily living (ICC = 0.75-0.91), sport and recreation (ICC = 0.62-0.89), and quality of life (ICC = 0.83-0.95).32 The KOOS is especially appropriate for this study because it was found to be “responsive to change following non-surgical and surgical interventions.”31 Further, the KOOS test includes the Western Ontario and McMaster Universities Osteoarthritis Index (WOMAC) within it, a test validated for, and commonly used in trials with, elderly subjects with OA.31 The KOOS scale was chosen over the WOMAC scale for this study because, “KOOS subscales ‘Sport and Recreation function’ and ‘Quality of Life’ were more sensitive and discriminative than the WOMAC subscales ‘Pain’, ‘Stiffness’, and ‘Function’” when studied in older individuals with OA who had previously received
There are two ways a muscle can hypertrophy: from micro tears in the muscle or from a metabolic stress. Microtears happen when the muscle goes through overloading stress or is continually contracted. Damage to the muscle fibers happens by creating microscopic tears on the muscle fibers, also known as micro tears, that then let out inflammatory molecules called Cytokines (Siegle). The Cytokines alert the immune system by releasing hormones (Insulin Growth Factor, Testosterone, Hepatocyte growth factor, Fibroblast Growth Factor) that activate the Satellite cells, also known as the muscle stem cells (Hongyi). The Satellite cells, which “are located between the basement membrane and the sarcolemma muscle fibers”(Hongyi), repair the microtears in the muscle fibers by fusing with the muscle fibers and sharing nuclei. Satellite cells actually only have one nucleus, but can replicate by dividing so, when it fuses together, it continues dividing and is able to share new nuclei with the muscle fibers (Hongyi). The muscle fibers use the nuclei to create more proteins and myofilaments (actin and myosin) to create more muscle cells. As it creates more muscle cells to fix the tear, the muscle hypertrophies, grows in size. When a muscle goes through reparation of muscle fibers, it actually strengthens the muscle as well. To achieve this kind of muscle strength, specifically when weight lifting, the goal should be lower repetitions (one to two) with maximum overload or maximum weight someone can do (Quinn). The other way muscles can hypertrophie is by going through metabolic stress also known as sarcoplasmic hypertrophy. Basicly, swelling happens around the muscle and the connective tissue (Sarcoplasm fluid in muscle cell) because of the addition of muscle glycogen. This is “one of the ways that people can get the appearance of larger muscles without increasing
A stretching regimen recommended by a therapist is beneficial to increase the flexibility of the musculature around the knee (Kabiri). Since muscles weaken over the course of OSD, strengthening programs may prove valuable to the patient. Since muscles weaken over of the course of OSD, exercises such as wall squats, straight leg raises and later jump rope can strength the hamstring and quadriceps muscles that are affected (Kabiri). Thorough evaluations by the therapist should occur to assess the patient for pain during any strengthening program to prevent re-jury or
Almost everyone develops osteoarthrits as they age, some get it while in their fifties and in others it does not appear until their eighties. Osteoarthritis is the most common form that affects older people; this form of the disease wears down the cartilage mostly through overuse and injury but there are other causes. This specific form of the disease causes the cartilage to break down and the bones to rub against each other. Deformity and swelling occurs because knobs of hardened bits of cartilage develop in the joint. It forms especially if a joint has been injured many times.
It is a well known fact that muscles contribute to the strength of a person, but little attention is given to an individual oxygen consumption and lung capacity as a factor of strength. This is interesting because it provide an alternative view to the popular view of the factors that strength is derived from--primarily muscles. Oxygen consumption and capacity of an individual is primarily emphasized and valued in activities such as running or as a factor of cardiac health, but it has not popularly been attributed as a factor of strength. Research on cardiac patients has been performed which resulted in the conclusion of “...the increase in MVO2 index after surgery was significantly greater for peripheral muscle strength of the
Scientists, coaches, and athletes have recognized that periodized strength training promotes increase in skeletal muscle size, increase in force, and increase of the regenerating capacity of the muscle cells.
A lot of people are trying to build muscles in their body by working out. They work out by lifting heavy weights. However, when working out to building muscle, one needs to consume healthy foods and more proteins. After finishing a workout, the muscles in the body have microscopic tears to form in the fiber and connective tissues. This will cause the muscles to be tired and damaged. To repair the muscle, consume healthy foods and more protein. When one get enough foods in the body, the muscles will use the nutrients from the foods consumed and slowly rebuild, resulting in muscles in the body to increase size, strength, and muscle capacity. When I was in grade 9, I started to lift weight and I was new to it. After a few days of working out my body was experiencing any change. I realized that the reason my body was not experiencing change is because of what I was eating. I was not eating much protein and healthy foods. Later I started to eat foods that contain high protein and then I started to experience change, my muscles were getting bigger and stronger. Foods that contain high in protein can help to build muscles such as cottage cheese, chicken breast, whole eggs, canned tuna, etc. So therefore, having enough protein is the main key in order to build