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Human Phys > Aging > Flashcards

Aging Flashcards

1
Q

aged

A

65>

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2
Q

habits that incr life expectancy and number of quality years

A
  • no smoking
  • moderate alcohol consumption
  • no snacking
  • maintain proper weight
  • daily breakfast
  • 7-8 hours sleep
  • regular exercise
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3
Q

exercise decreases risk of

A

cardiovascular disease
cancer
osteoporosis
etc

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4
Q

active people live longer and have more quality years

A

active individuals have 20-50% lower overall mortality rates

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5
Q

effects of age on CV system after 25

A

VO2 max decreases by 10% per decade due to loss of muscle mass, physical activity, and aging

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6
Q

if active VO2 max is

A

similar between 65-75 year-olds and young adults

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7
Q

inevitable loss of CV fitness

A

decreased HR max, SV max, Q max, blood volume

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8
Q

effects of exercise for the aged

A

adaptions to properly designed endurance training in aged similar to those seen in YA
- VO2 max increases 20-50%

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9
Q

improvements of CV in aged vs YA

A

Aged
- emphasize greater caution and slower progression
- beginning - avoid high impact aerobic activity
- prefer low impact
- even if VO2 max not improved much, improved health by controlling risk factors and improving daily function

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10
Q

effects of age on muscle fitness

A

after 50 - muscle mass and strength decr by 10% per decade

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11
Q

strength loss causes

A

loss of muscle mass
- fiber atrophy and decreased number of fibers
- type II fibers preferentially lost - sharp decrease in muscle power increases fall risk

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12
Q

ability for elderly to function independently

A

related mostly to muscle fitness

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13
Q

benefits of resistance training

A
  • counter sarcopenia
  • improve neural activation in trained muscles
  • reduce risk factors
  • incr metabolic rate by adding muscle mass
  • decrease incidence of falls
  • decrease total and intra-abdominal fat
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14
Q

adaptation to resistance training aged and YA

A

strength incr by 60-100%

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15
Q

same exercise prescription between aged and YA BUT

A

less resistance, more reps, slower progression
emphasize proper technique to avoid injury

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16
Q

summary of exercise for the aged

A
  • same FITT and expected improvements
  • focus on fall prevention
  • proper cool down
  • direct supervision may be warrented
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17
Q

sarcopenia

A

age-related loss of skeletal muscle mass two standard deviations below the mean

18
Q

dynapenia

A

age-related loss of muscular strength
- faster than sarcopenia
- related to change in muscle quality

19
Q

decline in muscle mass begins around 50

A

slower rate of protein synthesis
- rate of decline speeds up at 60 when denervation begins

20
Q

metabolic syndrome

A

present w/ 3 out 5
1. elevated waist circumference
2. elevated triglycerides
3. low HDL
4. high blood pressure
5. fasting blood glucose greater than 100 mg/dL

21
Q

inflammaging

A

upregulation of inflammatory response that occurs w/ advancing age contributes to sarcopenia and other ailments

22
Q

sarcopenia rates

A

cross-sectional studies - 0.8% annually
longitudinal studies - 1.4 % annually

23
Q

lower vs upper limb sarcopenia

A

effect greater in lower limbs

24
Q

FT fibers vs ST fibers sarcopenia

A

FT suffer greater atrophy than ST fibers

25
Q

loss of mass equals

A

loss of strength and power
- power happens first and more severely (associated w/ accidental falls)

26
Q

specific tension sarcopenia

A

declines in isolated myofibers but not at whole muscle level

26
Q

muscular endurance sarcopenia

A

may or may not be effected
- decrease in endurance best explained by changes in neural activation rather than contractile aparatus

27
Q

atrophy is fiber type specific in sarcopenia

A

no significant loss of CFA in type 1
- 13% decrease in Type IIA
- 24% decrease in Type IIX

28
Q

cellular atrophy

A

due to changes in body’s hormone/cytokine milleu
- related to fiber type specific declines in mRNA for myosin

29
Q

changes in fiber type distribution

A

greater portion of whole muscle comprised of ST
- greater clustering of fiber types - decreased ability of MN to sprout lengthy terminal branches
- greater number of hybrid fibers - more denervation and re-innervation

30
Q

age related denervation

A

decreased number of motor units
- remaining motor units larger w increased metabolic demand
- greater loss of FT

31
Q

gradual decay of NMJ

A

precedes MU remodeling
- FT NM show deterioration first
- due to mitochondrial dysfunction and oxidative stress or impaired autophagy

32
Q

dementia

A

cognitive decline severe enough to interfere w/ ability to live independently
- problem of declining cerebral blood flow

33
Q

dementia risk factors

A

diabetes, social isolation, physical inactivity, depression, smoking, hearing loss, etc

34
Q

regular exercise impact on cognition

A

positive impact on aged with MCI
- increased brain volume increased blood blow to brain, BDNF, hippocampal neurogenesis

35
Q

ALD

A

activities of daily living

36
Q

dementia starting point

A

mild cognitive impairment
- 20% of aged display MCI
- 15% of that will progress to Alzheimer’s
- link to vascular disease

37
Q

aerobic exercise and dementia

A

promotes blood flow to brain
- increase vessel ability to dilate
- decreases incidence of dementia

38
Q

resistance training and cognitive function

A

increases cognitive function but little impact on memory

39
Q

exercise pairs w ADL over 6 months

A

showed most pronounced improvements than either by itself

40
Q

combine cognitive training with aerobic training

A

most effective in performance of ADL, global cognitive function, and mood

41
Q

testing on those with memory impairment (not dementia)

A
  • simultaneous aerobic and memory training - increased memory and attention duration
  • sequential training - improved executive function

Human Phys (8 decks)

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