Ageing Flashcards
in 2007 12.5% of the population were >60, now what % are
~20%
Risks of exercise include
death and MIs
Factors which increase the risk of exercise include
- Low bone density
- Obesity
- Genetics
- Unaccustomed vigorous exercise
- History of fainting
- Psychological stress
- Environmental temperature
- Infection or illness
- Mixing prescription drugs
- Increased age
How many minutes of moderate exercise should older adults aim for per week?
150 minutes
How many minutes of vigorous exercise should older adults aim for per week?
75 minutes
How many times a week should older people do strength exercises
twice a week
Give 3 reasons physical activity levels may decrease with age
- Demotivated as cannot do what they used to
- Fear of injury
- Other illness affecting ability
- Social isolation
- Loss of muscle mass/bone density
- CONFIDENCE
At what age does your muscle mass decline from
60 years
What % does your muscle mass decrease each year after 60
1-2%
What % less strength do older people typically have from young
20-40%
What % loss in muscle size occurs after ~30 years old
10%
At what age approximately does fibre loss occur?
50-60 years
What two main factors lead to a loss in mobility
Force and Power
Give 4 benefits of resistance training
Increases muscle strength Increases power Increases muscular endurance Increases muscle mass Increases fibre size Increases metabolic capacity Increases resting metabolic rate Increases bone mineral density Increases physical function Decreases body fat
Which muscle fibres does muscle hypertrophy occur in
T1 and T2 fibres
With increased age there is x % decrease in spinal cord axons
40%
With increased age there is x % decrease in nerve conduction velocity
10%
Why is there a slower nerve conduction velocity
Due to structural changes in myelinated neurons, there is an increased internal distance
Why is there an increase in osmosis leading to accumulated water decreasing conduction velocity
A decrease in function of the Na/K pump. This increases Na, K, sorbitol and fructose levels, leading to an increase in osmosis.
Give 4 ways cardiovascular function is decreased by age
Decreased SA node activity Decreased general electrical activity Decreased Hb Decreased Q Decreased blood flow, due to arterial stiffening Decreased area of blood vessels Permanent cerebral vasoconstriction
Give 3 ways body composition is altered with age
Increased body mass Decreased body fat % Increased waist girth Increased waist-hip ratio Increased skinfold sum
How does PA reduce cognitive decline?
Decreases obesity
o Decreased vascular issues
Decreases inflammatory markers
Increased neuronal functioning
