Age related exercise physiology

Question 1

what are bone/skeletal growth and development considerations?

Answer 1

height

• some kids will grow faster/earlier

height advantage can be benefical for different sports and longer running stride

Question 2

height is due to what?

Answer 2

early accelerated bone development

Question 3

what are the type of bone cells in charge of bone development and what are they controlled by?

Answer 3

osteoclasts = remove bone tissue

osteroblasts = generates new bone

directed by hormones

Question 4

what are the benefits of physicial acitvity for bone development?

Answer 4

stimulates bone remodeling

• width and density
• impact (good for bone density in kids)
• muscles pull on bones = more strength and more bone density

Question 5

does weight training stunt growth?

Answer 5

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

Question 6

why are activities like jumping and running okay, but not compressional loading exercises?

Answer 6

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

Question 7

what are some muscle growth developments?

Answer 7

10-fold increase (10x) in testosteron levels in boys from childhood to adolescence

Question 8

why do kids rely more on radiation and convection opposed to evaporation for thermoregulation?

Answer 8

greater ratio of surface area to body mass

less muscle mass = less body water = not as much sweat

Question 9

what are adipose tissue adaptations?

Answer 9

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

Question 10

is all adipose tissue the same?

Answer 10

no

white fat vs. brown fat

• brown fat decreases with age

Question 11

why is brown fat, brown?

Answer 11

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

Question 12

what are neural adaptations/development?

Answer 12

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

Question 13

where does myelination occur?

Answer 13

cerebellum

motor cortex

vestibular system

Question 14

what are some cardiovascular considerations?

Answer 14

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

Question 15

what are chronic adaptatons to exercise?

Answer 15

kids = adaptations are mostly neuromuscular

ex: strength, technique, economy

teens = adapt similar to adults, however to a smaller degree

Question 16

what is biological age?

Answer 16

age biologically faster than others their age

Question 17

is grouping kids by age or ability better?

Answer 17

ability because of biological age

Question 18

what are bone adaptations in seniors?

Answer 18

we lose height

Question 19

what is recommended to prevent bone adaptations for seniors?

Answer 19

focus on postural exercises and increase bone density in order to prevent some height loss

Question 20

what is dehydration of intervertebral discs

Answer 20

gaps in between the vertebrae due to loss of fluid

Question 21

how does osteoporosis affect height?

Answer 21

less bone mass = vertebrae gets smaller in size and we shrink

Question 22

what is osteopenia?

Answer 22

losing bone mass faster than you’re rebuilding it = cause of osteoporosis

exercise recommendation = resistance exercise

Question 23

why is there an increase of adipose tissue as we age?

Answer 23

less active

metabolic rate slows = is not as affective to burn calories

exercise recommendation = low intensity endurance type activities

Question 24

what are some changes in muscle as we age?

Answer 24

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

Question 25

what are some neuromuscular considerations as we age?

Answer 25

neural re-innervation

• fast motor units become slow motor units = slower reflexes

loss in fine motor skills

Question 26

what are some cardiovascular considerations as we age?

Answer 26

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

Question 27

what are some respiratory considerations as we age?

Answer 27

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