3. Physiological aspects of aging Flashcards
Physiological decline - What is controllable?
Rate and extent are partially controllable
Functional changes associated with aging: ↓ peak oxygen transport of ____ per decade 25-65 years old
5 ml/kg/min
Functional changes associated with aging: increase body fat with decrease glucose tolerance leads to what
increase risk for diabetes
___ ↓ peak muscle force from age 40-65 y/o
25% (1% per year)
___ ↓ in lean tissue from age 40-65 y/o
25% (1 % per year)
Other important functional changes associated with aging (3)
- Decrease in balance, slowing of reaction speed and movement time
- Deterioration of function in special senses
- Impaired memory
___ loss of flexibility per decade of adult life
7%
At what age is there a decrease in bone calcium & deterioration of bone matrix begins?
25 yo
When does bone deterioration accelerates in women?
5 postmenopausal years
10-15% BMD
Regular PA can delay the normal aging process by how many years
10-20 years
An average decline of about ____% per decade in VO2 max occurs from age 25 to 65
10%
What are the 3 factors responsible for a decrease in aerobic capacity?
1 . Reduced stroke volume
2 . Reduced maximal HR (5-10 beats/decade)
3 . Reduced max cardiac output (1% per year between 35-65yo)
If INTENSITY overtaxes these lower aerobic capabilities what can happen and what are the symptoms?
Can place enormous strain on the heart + lead to serious S&S such as dizziness, cramps, chest pain.
Minimal VO2 for independent living at age 85 in women and men
Women = 15
Men = 18
The aging heart is more prone to what condition?
Ventricular fibrillation (dangerously rapid and erratic heart rhythm)
What symptoms can OA experience at the beginning of exercise and it is due to what?
Chest pain and shortness of breath due to insufficient cardiac blood supply
Early fatigue for exercise intensity of ___ in untrained OA
70-75% of max
Objective of proper warm-up and cool down routines in active OA
Decrease the risk of abnormal cardiac responses to sudden changes in cardiovascular function
Most frequent cause of sudden cardiac death
Ventricular fibrillation
Resting HR ____ with age in OA
Remains largely unchanged
What is the preferred method to measure exertion?
RPE + talk test + sing a song
Resting and exercise BP __ with age
INCREASE
High BP during intense exercise does what to the heart
Increase the heart’s work rate and oxygen needs
Dynamic aerobic training = ___ BP
decrease
Intensity for dynamic aerobic training:
40-70% of VO2max
55-80% of max HR
12-15 RPE
Frequency and duration for dynamic aerobic training
3-5x week
30-60 min
What is the recommendation for OA with ↓ initial PA level or pain condition?
Exercising 10 min at a time
3x/day
3-5 days per week can help decrease BP
Exercise is contraindicated when resting BP exceeds ____
180/110 mmHg
Adaptation to long term training in OA: resting HR and max HR
↓ resting heart rate but no change in maximal heart rate
Adaptation to long term training in OA: stroke volume
↑ stroke volume, which assists in maintaining cardiac output
Adaptation to long term training in OA: total blood volume and tone of peripheral veins
↑ total blood volume and tone of peripheral veins, which reduce vascular resistance
Adaptation to long term training in OA: systolic and diastolic BP
↓ systolic and diastolic blood pressure
Adaptation to long term training in OA: HDL cholesterol
↑ high density lipoprotein cholesterol (good cholesterol)
Between 30-70 yo: ↓ vital capacity of the lungs up to
up to 50%
What is the vital capacity?
Maximal volume of air that a person can exhale after max inspiration
What is max voluntary ventilation?
Maximal volume of air breathed/min
Between 30-70 yo: ↓ Max voluntary ventilation up to
Up to 50%
Name the 2 mechanisms that cause pulmonary changes in OA
- ↓ respiratory muscle strength
- ↑ chest wall stiffness and small airway closure
As we get older, the strength of our muscle contractions decreases. Which of these muscle contractions loses more strength with age? Eccentric, concentric or isometric
Concentric
3 things that happen with age-associated changes in muscle function
- sarcopenia (dec. m.mass)
- decreased muscular strength/endurance/power
- decreased aerobic enzyme activity in muscle mitochondria
2 criteria for sarcopenia
1) low muscle mass
2) low gait speed
Define low gait speed = walking speed below?
Below 0.8m/s
What is the normal gait speed?
1 to 1.2 m/s
Other effects of sarcopenia: loss of muscle mass results in
Increase BP (increased arterial stiffness)
Decreased insulin sensitivity (inc. fat mass)
Decrease aerobic capacity
Decrease bone density
Decreased metabolic rate
Type ___ are the slow contracting and slow fatigue
Type 1
Type ___ are the fast contracting and quick to fatigue
Type 2
Type __ are the first to atrophy in OA
Type 2
Implications of decreased type 2 for exercise
Type II fibers are in ↑concentrations in the back and thighs (building exercises around that will help to activate them)
Type 2 fibers decrease in number and size by how much
25-50%
Which diminishes at the greatest rate with OA? Muscle power or muscle strength
Muscle power
Why is muscle power important?
For ADLs and recovering from tripping or rising from seated position
