Active aging

Question 1

Master athletes

Answer 1

• often considered ideal model to study aging
• higher levels of function, fewer diseases, live longer compared to less active OA
• maintain running until 35, decline 50-60, greater decline after 60
• declines in swimming around 70 years

Question 2

Master athlete’s strength and power

Answer 2

• decrease of muscle mass and strength are similar in OA athletes and sedentary peers
• due to higher starting baselines ST in athletes remains stronger
• 90-99yrs have capacity for muscle size, strength, power w RT

Question 3

typical trends

Answer 3

• advancing aging associated w lower PA volume and intensity
• low intensity is more popular (walk, garden, golf, low impact aerobics)
• increase risk for chronic illness

Question 4

Benefits of being physically active OA

Answer 4

• regular PA increases avg life expectancy
• decrease risk of large number of chronic disease/illnesses
• higher volume PA = lower risk of dying
• moderate intensity for 30 min preferably all days of week

Question 5

Fitness and Functional Abilities Assessment

Answer 5

• essential part of working w OA
• should be done prior to programming/training
• include health history questionnaires
• make note of physical/functional impairments
  ex: Seniors Fitness Test

Question 6

Aerobic training

Answer 6

At least 150 min of mod-vig aerobic PA in 10 min bouts or more (5-6=mod; 7-8=vig)
- can increase VO2 by 16% (less efficient for >75yrs)
- decrease total body fat w/o effecting FFM
- some potential benefits to BMD

Question 7

resistance training

Answer 7

Add bone and muscle strengthening using major muscle groups at least 2 days per week
- 8-10 exercises
- 10-15 reps
- moderate - vigorous intensity
- age related loss of muscle power occur at greater rate than loss of strength
- power = functional performance rather than strength

Question 8

resistance training athletes

Answer 8

• OA RT have higher muscle mass, leaner, 30-50% stronger than sedentary peers
• compared to AT, RT OA have more muscle mass, higher BMD, maintain muscle strength/power

Question 9

balance training

Answer 9

no specific recommendations
- progressively difficult that reduce base of support
- dynamic movements perturb COG
- stress postural muscle groups
- reduce sensory input

Question 10

Exercise prescription essentials

Answer 10

• assess, prioritize, train all components of function
• train all 3 planes of motion
• use isolations as supplementary, not main source
• avoid seated exercises when you can
• start complicated, more to less complicated and isolated
• DO NOT need a ‘well-rounded’ exercise routine
• focus and prioritize

Question 11

strength vs power vs function

Answer 11

• increasing strength does not necessarily increase functional abilities
• strength is not function
• muscle power = functional performance, not strength