# Title Author/Date Subjects Methods Results Conclusions
1 Direct effects of physical training on markers of bone metabolism and serum sclerostin concentrations in older adults with low bone mass Gombos, G.C., Bajsz, V., Pék, E., Schmidt, B., Sió, E., Molics, B., & Betlehem, J. (2016) 150 females with osteoporosis/osteopenia
Age: 58.5 7.5 Resistance group that consisted of roughly a 30-minute workout of 10 different exercises. 3 sets with 4 reps with a 2-minute break between, followed by a cooldown period.
Walking group that consisted of an outdoor walk for about 46 minutes to a metronome set to a beat for 100 steps/min.
Control group that did not receive any kind of training.
All randomly assigned
Data was collected pre, and directly post exercise. The resistance and walking groups both showed very little improvements in osteogenesis activity and those in the resistance group showed significant decrease in bone reabsorption after just one session. The proper resistance training and duration, can reduce the amount of bone turnover in the older adult.
2 Dose-response effect of 40 weeks of resistance training on bone mineral density in older adults Bemben, D.A., Bemben, M.G. (2011)
45 men and 79 women, 55-74 years old who did not weight train in the past 12 months, free of any disease that may affect bone mass, and were of sound mind. They were also free of any cardiac disease or physical disability.
3/4 of the women were on hormone replacement therapy because they were post-menopausal 40-week program of 12 isotonic resistance on a piece of Cybex equipment, upper body which consisted of flex/extension of the forearm, shoulder press, lat pulldown and a seated row, and lower body which consisted of knee and hip flex/extension, bilateral leg press, and finally hip ab/adduction. The sets and reps were adjusted so workload was equal across all groups.
Across all 4 groups there was significant trial changes in the spine and trochanter. Also, significant group differences for those using HRT vs those who aren’t in the spine, femoral neck and overall, total body. Removing the ideas of intensity/frequency, resistance training proved to have a positive effect on improving bone density in the femur and spine. There was not significant enough data to suggest it has a positive effect on the entire body. Regarding gender differences, men showed greater improvements in the spine while women showed greater improvements in the trochanter.
3 Moderate intensity resistance exercise alters skeletal muscle molecular and cellular structure and function in inactive older adult with knee osteoarthritis Levinger, P., Dunn, J., Bifera, N., Butson, M., Elias, G., & Hill, K.D (2017) 7 men and 10 women who met all criteria were entered into the study. They met the symptoms for advanced-staged osteoarthritis in at least one knee. All participants were considered sedentary. Participants were excluded if they had a knee replacement in either knee. 12-week program of moderate intensity. Both legs were trained, but the weaker was the one studied. They performed the leg press, extension and curl, hip flexion/extension and calf raises for 40% 1RM the first, week and increasing by 10% until they got to the targeted 60% by the third week. The 1 RM was assessed each 3rd week and the programs were adjusted. One trainer performed all testing and carried out each program. Functional benefits were prevalent. Overall, there was muscle function improvements from task specific training which provide a benefit to the subject from their symptoms. It need to be further studied if these will continue even after training has stopped. Appropriately increasing resistance training can help improve and reduce the symptoms of osteoarthritis during the training due to improvements in overall muscle function.
4 Pilot Study for Implementing an Osteoporosis Education program in an Assisted Living Facility and Senior Community Nanduri, A.P., Fullman, S., Morell, L., Buyske, S., & Wagner, M.L. (2018) 6 men and 34 women completed the program.
Age: 80.3 9 A 24-week program consisting of 60 minutes of exercise weekly. Since this was a group activity, load was recorded for the individual but not reported, however, the progression was, and each increased by an average of 3 lbs. There was a significant improvement in bone health in both the assisted living and community groups. All of the physical tests improved as well, except for the test on the spine which is probably because there wasn’t any direct loading of the spine for the community group. There were significant decreases in the risk for fall at 12 weeks for the assisted living group, but not for the full 24 weeks which they contributed to a few dropouts. It is hypothesized that the reason the community group did significantly better is because they were taking more calcium. Those who stuck with the program for all 24 weeks showed significant improvements on the areas that had direct loading.
5 The beneficial effects of group-based exercises on fall risk profile and physical activity persist 1-year postintervention in older women with low one mass; follow-up after withdrawal of exercise Liu-Ambrose, T.L., Khan, K.M., Eng, J.J., Gilies, G.L., Lord, S.R., & McKay, H.A. (2005) 98 women age 75-85 with osteoporosis or osteopenia completed the study, a few were not able to be reassessed due to a variety medical reasons. 8 and 12-month follow up from a 25-week training program. Physiological Profile Assessment to assess fall risk and physical assessment from the Physical Activities Scale for the Elderly. The original trial consisted of 3 groups: stretching group, agility and resistance training. All three groups maintained a significant decrease in fall risk score at the 12-month follow up. Stretching, agility and resistance training improves all aspects of life for these women who suffer from osteoporosis or osteopenia and significantly decreases the risk of fall.
6 Resistance and agility training reduce fall risk in women aged 75-85 with low bone mass; a 6-month randomized, controlled trial Liu-Ambrose, T., Khan, K.M., Eng, J.J., Janssen, P.A., Lord, S.R., & McKay, H.A.
(2004) 98 women age 75-85 with osteoporosis or osteopenia. 2x a week class for 25 consecutive weeks. Each class was 50 minutes long. 15-minute warm up, 20 minutes on the specific group and 15-minute cooldown. The resistance group protocol included bicep curls, tricep extension, seated row, lat pulldown, mini squat/lunge, hamstring curls, calf raises, gluteus extensions. The load was set at 50-60% 1RM at the 2nd week and included 2 sets of 10-15 reps. It advanced to 75-85% 1RM by the 4th week with 2 sets of 6-8 reps. Training was increased according to the 7RM method after the 4th week. Agility training consisted of relay races, ball games and dancing. Across all groups their fall risk score decreased at the midpoint and final assessments. Resistance and agility sway decreased consistently while in the stretching group it decreased at midpoint but returned to baseline at the end. Quad strength improved at midpoint but declined at the final. Hand reaction time consistently decreased across all groups at midpoint and final assessments. However, even though improvements were made, none were significantly different than baseline. Any kind of physical activity decreases the risk of fall and improves muscle strength along with aspects to improve balance. The high intensity and agility training were the most effective in improving quality of life
7 Benefits of Resistance Training with Blood Flow Restriction in Knee Osteoarthritis Ferraz, R., Gualano, B., Roschel, H., Rodrigues, R., Kurimori, C., Fuller, R., &… De Sá-Pinto, A. (2018) 48 women with osteoarthritis ages between 50 and 65 with no training in the past 12 months, free of cardiovascular/musculoskeletal disease. There were 16 women in each of the three groups. Groups consisted of hi/low intensity resistance training and blood flow restriction resistance training. During the first 7 days, the high intensity group performed 4 sets of 10 at 50% 1RM and the low intensity group used 20% 1RM with 4 sets of 15 reps. After that they progressed to 80% and 30% respectively and moved from four to 5 sets after the 5th week. The blood flow restriction group trained the same as the low intensity with a cuff inflated to 70% of what would be needed for complete occlusion and was maintained through the entire session, including rest, and was removed at the end. There were a few dropouts for each group for a variety of different reasons. Pain and stiffness were significantly different for those in the low intensity group and those in the blood flow restriction group. Mental and physical health also improved but not statistically significantly. The high intensity group gained muscle strength but didn’t show significant improvements in pain or stiffness Low intensity training and blood flow restriction training improved the quality of life for those with osteoarthritis. The ACSM recommends high intensity to improve signs/symptoms, however pain from high intensity becomes a limiter while exercising and blood flow restriction now has come in as an alternative.
8 Resistance training programs on bone related variables and functional independence of postmenopausal women in pharmacological treatment: A randomized controlled trial Borba-Pinheiro, C., Borba-Pinheiro, C.J., Marin Dantas, E.H., Tonini, T., Almedia de Figueiredo, N.M., de Souza Vale, R.G., & … Alarcon Meza, E.I.
(2016) 52 women who were over the age of 50, had low bone mineral density, self-declared post-menopausal, no regular physical activity for the past 12 months and no previous fractures. They also needed clearance from their doctor was required. 13 months of a workout regimen. Three different groups consisting of resistance training 3x a week, 2x a week and a control group each class lasting 60 minutes. 10RM was used to determine load for each. Starting at 60% of the max and increasing by 5% for 7 consecutive months up to 90% and then for 3 bi-monthly sessions started at 70% again up to 90%. Leg press, knee extension, plantar flex, squats, hip adduction, gluts, elbow flex/extension and shoulder adduction were tested. In both the resistance training groups every single variable improved. Overall health, mobility, back pain, osteoporosis pain, sleep and independence improved significantly which leads to a quality of life improvement. Maintaining a workout routine with proper progression can improve overall quality of life in those who have osteoporosis. It reduces sings/symptoms which gives more independence and motivation to maintain the routine.
References
In the table below, list the proper in-text and reference page citation for the articles you have provided in your research table in APA format.
Sample Reference List
# Reference In-Text
1 Gombos, G.C., Bajsz, V., Pék, E., Schmidt, B., Sió, E., Molics, B., & Betlehem, J. (2016). Direct effects of physical training on markers of bone metabolism and serum sclerostin concentrations in older adults with low bone mass. BMC Musculoskeletal disorders, 17254. (Gombos, G.C. et. al 2016)
2 Bemben, D.A., & Bemben, M.G. (n.d). Dose response effect of 40 weeks of resistance training on bone mineral density in older adults. Osteoporosis International, 22(1), 179-186 (Bemben, D.A., Bemben. M.G. 2011)
3 Callahan, D.M., Kaplan, A., Fiske, B.R., Savage, P.D., Ades, P.A., Toth, M.J. & … Beynnon, B.D. (n.d.). Moderate-intensity resistance exercise alters skeletal muscle molecular and cellular structure and function in inactive older adults with knee osteoarthritis. Journal Of Applied Physiology, 122(4), 775-787 (Callahan, D.M. et al 2017)
4 Nanduri, A.P., Fullman, S., Morell, L., Buyske, S., & Wagner, M.L. (2018). Pilot Study for Implementing an Osteoporosis Education and Exercise Program in an Assisted Living Facility and Senior Community. Journal Of Applied Gerontology, 37(6), 745-762. (Nanduri, A.P. et. al 2018)
5 Liu-Ambrose, T.L., Khan, K.M., Eng, J.J., Gilies, G.L., Lord, S.R., & McKay, H.A. (2005). The beneficial effects of group-based exercises on fall risk profile and physical activity persist 1-year postintervention in older women with low one mass; follow-up after withdrawal of exercise. Journal Of The American Geriatrics society, 53(10), 1767-1773 (Liu-Ambrose, T.L. et al 2005)
6 Liu-Ambrose, T., Khan, K.M., Eng, J.J., Janssen, P.A., Lord, S.R., & McKay, H.A. (2004). Resistance and agility training reduce fall risk in women aged 75-85 with low bone mass; a 6-month randomized, controlled trial. Journal Of The American Geriatrics Society, 52(5), 657-665 (Liu-Ambrose, T., et al 2004)
7 Ferraz, R., Gualano, B., Roschel, H., Rodrigues, R., Kurimori, C., Fuller, R., &… De Sá-Pinto, A. (2018). Benefits of Resistance Training with Blood Flow Restriction in Knee Osteoarthritis. Medicine And Science In Sports And Exercise, 50(5), 897-905. (Ferraz, R., et al 2018)
8 Borba-Pinheiro, C., Borba-Pinheiro, C.J., Marin Dantas, E.H., Tonini, T., Almedia de Figueiredo, N.M., de Souza Vale, R.G., & … Alarcon Meza, E.I. (n.d.) Resistance training programs on bone related variables and functional independence of postmenopausal women in pharmacological treatment: A randomized controlled trial. Archives Of Gerontology And Geriatrics, 6536-44. (Borba-Pinheiro, C., et al 2016)