Aging Flashcards
What age do we start to see a decreased in muscle mass?
Age 45
What can we do to slow muscle mass loss?
Resistive training!
Increased weight typically occurs when and why?
- Age 25-45
- Decrease in Physical Activity Levels
- Increase in caloric intake
- Decrease in ability to mobilize fat stores
Beyond age 45 weight stabilizes (for some); others increase
After age 70 weight ____ dye to ____ appetite. Why?
Decrease; Decrease
Adults can lose sensation in taste buds as they get older, less likely to eat
At age 45 what progressively decreases in both men and women?
Fat-free mass
Loss of muscle associated with the aging process is called…
Sarcopenia
Muscle protein synthesis in 60 to 80 years olds is…
about 30% lower than in 20-year-olds, associated with decrease in growth hormone and insulin-like growth factor
Bone Minerla Density decrease with ages at…
30-35 years of age in women and 45-50 in men
Relative Fat and Age
Trained or untrained you will increase % BF as you age
At what age does maximal strength decrease with aging? Why?
- Declines start ~ age 40 in men & women
- Correlated with reductions in muscle cross-sectional area
Muscle Fiber Types and Aging
- Increase in percentage of type I muscle fibers & possibly a decrease in type II fibers
- Motor unit activation is slower with aging
Capillaries and Aging
The number of capillaries per unit muscle area is similar in old and young athletes
Compare the strength of the 80 yr old trained males to the untrained – what similar age?
How can we use this to help people change their behaviors?
Someone who is trained at age 80 you are at the same strength as untrained at age 30. At age 80 and untrained is very low. Hardest things to do at an older age is getting off the toilet.
Can help people by changing their behaviors by describing the change in strength over time of aging. Dying at home vs dying in a nursing home.
VO2max declines….
with aging (~1% per year)
As we get older Maximal HR…
Decreases!
Down regulation of B1 receptors in the heart (HR and contractility)
Maximal SV and Aging
Maximal SV is decreased in untrained but fairly well maintained in highly trained older adults
- Not recreationally active older adults
Cardiovascular Function and Aging
- Responses to myocardial contractility and catecholamine stimulation are reduced
- Decrease maximal cardiac output mostly due to decrease in HRmax
- Peripheral blood flow decreases
- O2 uptake in the lungs similar in young & older athletes
Vital Capacity and Force Expiratory Volume (EFV)…
decrease linearly with age
Residual volume ____ as we age.
Increases
Total lung capacity remains constant
What are the changes in pulmonary function due to?
Loss of elasticity of the lung tissue and chest wall
Decreased pulmonary ventilation capacity…
does not decrease aerobic capacity in older athletes
Staying active means you can reduce impact of utilization
Decreased VO2max is due to
decreased HRmax
Due to decrease sympathetic responsiveness (down regulation of B1 receptors in the heart ) and cardiac conduction (SA node to AV node – Bundle Branches)
(a-v)O2 diffmax ____ with age
Does NOT change
Movement of gases in periphery and lungs do not have an age related change
Decreased blood flow to muscles is associated with the reduction in…
VO2 max & diameter reduction (secondary to plaque-atheroclerosis)
VO2max ____ with age
declines
What is a longitudional study?
Lifespan, indivduals upbringing makes things unique
What is a cross sectional study?
Finding populations of the same age group, assuming everyone had same upbringing
Vigorous exercise can be beneficial and doesn’t…
need to be as long as moderate exercise
Light vs Mod/Vig resistance exercise
Light = 40-50% 1RM
Mod/Vig = 60-80% 1RM
How many exercises per workout? How many repetitions?
8-10 exercises
8-12 repetitions
Nursing home patients who received PT back in the 1990s wer found to have…
Strength gains averaged 174% in 9 of the subjects
Mean gait speed improved 48%
