Ageing and Exercise

Question 1

why does height decrease with age

Answer 1

compression of the intervertebral discs and from poor posture and in later life osteopenia and osteoporosis

Question 2

when does height decrease start

Answer 2

35 to 40 yrs old

Question 3

why does weight increase then decrease with age

Answer 3

decreased physical activity and increased calorific intake

loss of lean mass and decreased appetite then sees a reduction in weight

Question 4

At what ages is weight typically seen to increase and decrease

Answer 4

increases from 25-45

decreases over the age of 65

Question 5

why does body fat tend to increase in elderly people

Answer 5

a more sedentary lifestyle

Question 6

are there exceptions to older athletes

Answer 6

yes, they tend to show a reduced central adiposity and overall body fat content.

Question 7

when does fat free mass tart to decrease

Answer 7

around the age of 40

Question 8

why is proposed loss of fat free mass in elderly happening

Answer 8

combination of sarcopenia and dynapenia

lack of anabolic stimulus from activity

decreases in growth hormone - IGF-1 which increases proteolysis

Question 9

why does bone density and mineral content decrease

Answer 9

bone resorption>synthesis

alongside a lack of weight baring exercise

low nutritional intake of calcium or vitamin D

Question 10

what body variables do you consider when assessing bone density and mineral content

Answer 10

body weight
body fat %
ffm distribution

Question 11

what does exercise do to age related body composition changes

Answer 11

decreases weight
decreases body fat
increases fat free mass

Question 12

does strength and neuromuscular function decline with age

Answer 12

interferes with activities of daily living

manifesting at around the age of 50-60

resulting from decreased muscle mass

Question 13

do muscle fibre types get effected by age

Answer 13

preferential loss of fibre type II with age

muscle fibre loss and atrophy, with a higher percentage of type I fibres remaining

Question 14

exercise training effects on muscle mass in advancing age

Answer 14

endurance training has no impact on decline in muscle mass with age but numerous other health benefits (cardio eg)

resistance training reduces muscle atrophy and increaseS msucle CSA

Question 15

Does age effect reflexes and can exercise help

Answer 15

yes it does and exercise can help preserve reflex repose time

Question 16

what happens to cardiovascular capacity with age

Answer 16

Reduced maximal HR for both active and sedentary people

Question 17

what happens to cardiovascular capacity in ADVANCING AGE

Answer 17

max stroke volume decreases and so does contractility

– Partial loss of Frank-Starling mechanism
– LV & arterial stiffening
– Exercise attenuates decline in SVmax

Question 18

ageing effects on vascular function

Answer 18

decreased cardiac and arterial compliance

endothelial dysfunction and reduced vasodilation

Question 19

exercise effects on vascular risk

Answer 19

lessened retrial stiffening and endothelial dysfunction

preserved vasodilator signalling

Question 20

does blood flow decrease in advancing age

Answer 20

yes due to increases in vasoconstriction and decreases in vasodilation.

periphery blood flow decreases with age

Question 21

what are the exercise training issues for older adults

Answer 21

higher risk of death from hypothermia
- higher core temp than younger individuals and metabolic heat gain form absolute vo2 max

effecting thermoregulation
- improves skin vasodilation and sweat rate. also improving redistribution of cardiac output

Question 22

what are the exercise guidelines for old people

Answer 22

Fit & healthy over 65 years:
o	>150 min moderate aerobic exercise
o	2 or more days of major muscle RET
§	OR
o	>75 min vigorous aerobic exercise
o	2 or more days of major muscle RET
§	OR
o	A mix of moderate & vigorous aerobic exercise (2:1)
o	2 or more days of major muscle RET

Question 23

for advancing age

Answer 23

balance and coordination exercises for those at risk of falls

Question 24

how would you combat a lack of time

Answer 24

HIIT

Question 25

How would you combat physical limitations and hypertrophic resistance

Answer 25

hand grip and blood flow restriction training