Ageing Flashcards
What are the benefits of exercise?
Exercise helps to increase energy expenditure, preserve lean muscle mass, improve metabolic health, and contribute to weight loss when combined with a healthy diet.
How does ageing affect each body system?
Ageing can lead to declines in various body systems including cardiovascular, musculoskeletal, neurological, respiratory, and metabolic systems.
Can you explain how physical activity and exercise slow the ageing process?
Physical activity and exercise can slow the ageing process by promoting cardiovascular health, maintaining muscle strength and function, improving bone density, enhancing cognitive function, and reducing the risk of chronic diseases.
Question: What is the difference between aerobic, resistance, and flexibility exercises?
Aerobic exercise: Increases heart rate and breathing, and improves cardiovascular health, examples include walking, running, and swimming.
Resistance exercise: Involves using resistance to build strength and muscle mass, examples include weightlifting, and resistance band exercises.
Flexibility exercise: Focuses on stretching and improving range of motion, examples include yoga, Pilates, and stretching exercises.
What is the physiology behind the effects of exercise on the body?
Exercise induces physiological adaptations including improved cardiovascular function, increased muscle strength and endurance, enhanced metabolism, and changes in hormone levels.
At what rate do ageing processes occur in different body systems, ages, and sexes?
Ageing processes vary due to genetic factors, lifestyle choices, and environmental influences. Each body system may exhibit unique patterns of decline influenced by factors such as cellular damage, oxidative stress, inflammation, and hormonal changes. For example, in the musculoskeletal system, the rate of muscle loss varies among individuals based on factors like physical activity level and hormone levels, with women experiencing greater declines in bone density after menopause.
How can physical activity and exercise help mitigate the damage caused by ageing processes?
Physical activity and exercise can mitigate the damage caused by ageing processes by promoting cellular repair, reducing inflammation, enhancing immune function, and improving overall quality of life.
In what ways can exercise close the performance gap associated with ageing?
Exercise can close the performance gap associated with ageing by maintaining or improving physical fitness, cognitive function, balance, coordination, and flexibility, thereby enhancing overall functional capacity.
How does exercise induce physiological adaptations?
Improved Cardiovascular Function: Exercise increases heart rate, cardiac output, and blood vessel elasticity, enhancing blood flow and oxygen delivery.
Increased Muscle Strength and Endurance: Resistance training stimulates muscle growth and endurance exercises improve energy utilization and mitochondrial density.
Enhanced Metabolism: Exercise raises energy expenditure, maintains muscle mass, and promotes weight management.
Changes in Hormone Levels: Exercise triggers the release of endorphins, growth hormone, and testosterone, promoting muscle growth and mental well-being.
Improved Cardiovascular Function:
Exercise increases heart rate and cardiac output, which strengthens the heart muscle over time.
Regular exercise helps to improve blood vessel elasticity and function, leading to better blood flow and reduced risk of arterial stiffness.
Exercise promotes the development of collateral blood vessels, enhancing the delivery of oxygen and nutrients to tissues and organs.
Increased Muscle Strength and Endurance:
Resistance training exercises, such as weightlifting, stimulate muscle fibers to grow and become stronger.
Endurance exercises, such as running or cycling, improve the efficiency of muscle fibers in utilizing oxygen and producing energy, leading to increased endurance.
Exercise increases the number and size of mitochondria within muscle cells, which are responsible for producing energy, thereby enhancing muscle endurance.
Enhanced Metabolism:
Exercise increases energy expenditure, both during physical activity and at rest, leading to a higher overall metabolic rate.
High-intensity exercise, such as interval training, can lead to an “afterburn” effect, where the body continues to burn calories at an elevated rate even after exercise has ended.
Regular exercise helps to maintain muscle mass and prevent age-related declines in metabolism, thereby aiding in weight management and metabolic health.
changes in hormone levels
Exercise stimulates the release of endorphins, neurotransmitters that promote feelings of well-being and reduce perception of pain.
Exercise can lead to changes in hormone levels, such as increased secretion of growth hormone and testosterone, which promote muscle growth and repair.
Aerobic exercise, in particular, has been shown to increase levels of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and maintenance of nerve cells, promoting cognitive function and mental health.
Cardiovascular System:
Ageing leads to decreased elasticity of blood vessels, resulting in increased blood pressure and reduced blood flow to tissues and organs.
Atherosclerosis, the buildup of plaque in arteries, becomes more prevalent with age, leading to narrowing and hardening of the arteries, which can result in heart disease and stroke.
Cardiac muscle function may decline, leading to reduced efficiency in pumping blood throughout the body.
Musculoskeletal system
Ageing results in a gradual loss of muscle mass and strength, a condition known as sarcopenia.
Bone density decreases, leading to osteoporosis and an increased risk of fractures.
Ligaments and tendons become less elastic, leading to reduced flexibility and increased susceptibility to injury.
