Ageing and Exercise Flashcards
why does height decrease with age
compression of the intervertebral discs and from poor posture and in later life osteopenia and osteoporosis
when does height decrease start
35 to 40 yrs old
why does weight increase then decrease with age
decreased physical activity and increased calorific intake
loss of lean mass and decreased appetite then sees a reduction in weight
At what ages is weight typically seen to increase and decrease
increases from 25-45
decreases over the age of 65
why does body fat tend to increase in elderly people
a more sedentary lifestyle
are there exceptions to older athletes
yes, they tend to show a reduced central adiposity and overall body fat content.
when does fat free mass tart to decrease
around the age of 40
why is proposed loss of fat free mass in elderly happening
combination of sarcopenia and dynapenia
lack of anabolic stimulus from activity
decreases in growth hormone - IGF-1 which increases proteolysis
why does bone density and mineral content decrease
bone resorption>synthesis
alongside a lack of weight baring exercise
low nutritional intake of calcium or vitamin D
what body variables do you consider when assessing bone density and mineral content
body weight
body fat %
ffm distribution
what does exercise do to age related body composition changes
decreases weight
decreases body fat
increases fat free mass
does strength and neuromuscular function decline with age
interferes with activities of daily living
manifesting at around the age of 50-60
resulting from decreased muscle mass
do muscle fibre types get effected by age
preferential loss of fibre type II with age
muscle fibre loss and atrophy, with a higher percentage of type I fibres remaining
exercise training effects on muscle mass in advancing age
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
Does age effect reflexes and can exercise help
yes it does and exercise can help preserve reflex repose time
what happens to cardiovascular capacity with age
Reduced maximal HR for both active and sedentary people
what happens to cardiovascular capacity in ADVANCING AGE
max stroke volume decreases and so does contractility
– Partial loss of Frank-Starling mechanism
– LV & arterial stiffening
– Exercise attenuates decline in SVmax
ageing effects on vascular function
decreased cardiac and arterial compliance
endothelial dysfunction and reduced vasodilation
exercise effects on vascular risk
lessened retrial stiffening and endothelial dysfunction
preserved vasodilator signalling
does blood flow decrease in advancing age
yes due to increases in vasoconstriction and decreases in vasodilation.
periphery blood flow decreases with age
what are the exercise training issues for older adults
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
what are the exercise guidelines for old people
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
for advancing age
balance and coordination exercises for those at risk of falls
how would you combat a lack of time
HIIT
How would you combat physical limitations and hypertrophic resistance
hand grip and blood flow restriction training
