Age related exercise physiology Flashcards
what are bone/skeletal growth and development considerations?
height
- some kids will grow faster/earlier
height advantage can be benefical for different sports and longer running stride
height is due to what?
early accelerated bone development
what are the type of bone cells in charge of bone development and what are they controlled by?
osteoclasts = remove bone tissue
osteroblasts = generates new bone
directed by hormones
what are the benefits of physicial acitvity for bone development?
stimulates bone remodeling
- width and density
- impact (good for bone density in kids)
- muscles pull on bones = more strength and more bone density
does weight training stunt growth?
no, if done properly
and compression type exercise not recommended for children and early adolescents (ex: squats)
long term effects = damage to growth plates in long bone
why are activities like jumping and running okay, but not compressional loading exercises?
sustained compressional loading is bad because bones have a little bit of flex to them.. if you are running/jumping, there’s a little but of bending to absorb force.. if your are doing a standing calf raise/compressional loading, there is no bending, just compression
what are some muscle growth developments?
10-fold increase (10x) in testosteron levels in boys from childhood to adolescence
why do kids rely more on radiation and convection opposed to evaporation for thermoregulation?
greater ratio of surface area to body mass
less muscle mass = less body water = not as much sweat
what are adipose tissue adaptations?
girls begin to store more body fat then boys
1) estrogen increases fat deposition in females
2) lipoprotein lipase dictates location of fat deposit
negative for acceleration sports, deceleration sports, jumping activites
is all adipose tissue the same?
no
white fat vs. brown fat
- brown fat decreases with age
why is brown fat, brown?
lots of blood vessels going through there
mitochondria there to use up fat to generate heat to warm up blood as it passes by = blood can go around body to warm us up
what are neural adaptations/development?
myelination of neurons continues into early puberty = speeds up rate of which neurons can send action potentials
kids who complete myelination before others have better coordination
where does myelination occur?
cerebellum
motor cortex
vestibular system
what are some cardiovascular considerations?
maximum HR
- kids have higher max HR due to smaller chambers
stroke volume
- smaller SV due to less myocardium and tesosterone
A-VO2 difference
- naturally high capillary to muscle ratio
- low glycogen stores due to less testosterone
what are chronic adaptatons to exercise?
kids = adaptations are mostly neuromuscular
ex: strength, technique, economy
teens = adapt similar to adults, however to a smaller degree
what is biological age?
age biologically faster than others their age
is grouping kids by age or ability better?
ability because of biological age
what are bone adaptations in seniors?
we lose height
what is recommended to prevent bone adaptations for seniors?
focus on postural exercises and increase bone density in order to prevent some height loss
what is dehydration of intervertebral discs
gaps in between the vertebrae due to loss of fluid
how does osteoporosis affect height?
less bone mass = vertebrae gets smaller in size and we shrink
what is osteopenia?
losing bone mass faster than you’re rebuilding it = cause of osteoporosis
exercise recommendation = resistance exercise
why is there an increase of adipose tissue as we age?
less active
metabolic rate slows = is not as affective to burn calories
exercise recommendation = low intensity endurance type activities
what are some changes in muscle as we age?
changes in fiber type
- lose fast twitch fibers
sarcopenia
-lose muscle mass due to change in testosterone/GH
protein synthesis down 30%
- due to reduced hGH and testosterone production
exercise recommendation: resistance training
what are some neuromuscular considerations as we age?
neural re-innervation
- fast motor units become slow motor units = slower reflexes
loss in fine motor skills
what are some cardiovascular considerations as we age?
decreased max HR
sarcopenia = lower/weaker SV and HR
congestive heart failure due to low SV/HR
- symptom: swelling lower extremities
orthostatic hypotension = getting light headed if up too fast
exercise recommendations: multiple exercises in same position
what are some respiratory considerations as we age?
calcification of rib cartilage
- loss cartilage, replaced by bone = lower capacity for expansion
fibrosis of alveoli/lung tissue
- lower TV and FVC
weaker respiratory muscles
- lower FEV1.0
