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Bone & Muscle Quiz
Quiz
What single-test mortality predictor sits second only to VO₂ max?
Across multiple cohort studies including PURE.
Grip strength is the second strongest single-test mortality predictor, after VO₂ max. PURE study: every 5 kg lower grip strength predicted 16% higher all-cause mortality, after adjusting for traditional risk factors.
Quiz
T-score below what value defines osteoporosis?
WHO + ISCD diagnostic threshold.
T-score of −2.5 or below defines osteoporosis. T-score from −1.0 to −2.5 is osteopenia. T-score above −1.0 is normal. The T-score compares your bone density to a healthy young adult reference.
Quiz
What protein dose per meal is needed for older adults to overcome anabolic resistance?
Versus ~20 g sufficient for younger adults.
30–40 g per meal is the threshold for older adults to maximally trigger muscle protein synthesis. Younger adults trigger MPS at ~20 g. The leucine threshold rises with age — anabolic resistance.
Quiz
What did the LIFTMOR trial demonstrate?
About high-intensity training in post-menopausal osteoporotic women.
LIFTMOR randomised post-menopausal osteoporotic women to high-intensity resistance + impact training. The HIRT group INCREASED femoral bone density, stopped losing spinal density, and had no safety signal. Heavy is safer than fitness culture suggests when properly programmed.
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