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Exercise Phys > Aging and Exercise > Flashcards

Aging and Exercise Flashcards

1
Q 
True or False:
Elderly persons (older than 85) make up the fastest growing segment of American society
A

True

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2
Q

What percent of the population in the US exceeds 65

A

13%

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3
Q

What percent of the population in the US will people over 85 account for in 2030

A

20%

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4
Q

What percent of the US adult population engages in vigorous physical activity 3 times a week for 30 minutes

A

15%

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5
Q

What percent of the US adult population do not participate in regular physical activity

A

60%

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6
Q

What percent of the US adult population lead a sedentary activity

A

25%

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7
Q

What are the most popular leisure time activities for adults in the US (3)

A
  1. Walking
  2. Gardening
  3. Yard work
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8
Q

What percent of the US adult population engages in light to moderate physical activity regularly

A

22%

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9
Q

Physical inactivity occurs more among who (5)

A
  1. Women
  2. Blacks
  3. Hispanics
  4. Older adults
  5. Less affluent persons
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10
Q

What ages do men and women attain the highest strength levels

A

20-40

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11
Q

What declines faster the maximal strength or the power output

A

Power output

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12
Q

True or False:

Eccentric strength occurs later and decreases slower than concentric strength over time

A

True

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13
Q

What strength deteriorates faster arm or leg strength

A

Leg strength

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14
Q

Strength loss relates to what (2)

A
  1. Limited mobility

2. Fitness status

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15
Q

True or False:

Strength lose causes potential for increased incidence of accidents

A

True

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16
Q

Why does arm strength decrease slower than leg strength

A

We use our arms more than our legs and old people use arms to get out of chairs

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17
Q

When does muscle size start to decrease

A

30

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18
Q

How much smaller is muscle size at 50 compared to 30

A

10%

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19
Q

True or False:

Muscle area usually parallels reduced fiber size, particularly reduced size and number of fast twitch fibers

A

True

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20
Q

True or False:

Since men tend to have more muscle than women, they tend to lose more muscle overtime

A

True

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21
Q

What happens overtime if we don’t use motor units

A

We start to lose muscle fibers controlled by that motor unit

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22
Q

What happens to motor unit remodeling with age

A

The ability to remodel starts to deteriorate

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23
Q

What does decreased motor unit remodeling result in

A

Denervation and muscle atrophy

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24
Q

What does denervation and muscle atrophy result in (3)

A
  1. Reduced muscle cross section
  2. Reduced muscle mass
  3. Reduced muscle function
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25
Q

What muscle fiber types are most affected by denervation

A

Type II

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26
Q

What does a decrease in type II fibers lead to

A

An increase in type I fibers

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27
Q

What is sarcopnea

A

Losing muscle fibers

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28
Q

True or False:

Fast twitch fiber number is maintained as we age and we lose slow twitch fibers at a greater rate

A

False

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29
Q

True or False:

There is a significant decrease in protein synthesis with age

A

True

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30
Q

Aging results in a decline of spinal cord axons by how much

A

40%

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31
Q

Aging results in a decline of nerve conduction velocity by how much

A

10%

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32
Q

A decrease in the amount of axons causes what

A

The decrease in nerve conduction velocity seen

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33
Q

The decrease in nerve conduction velocity results in what

A

Decreased speed of contraction

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34
Q

True or False:
A physically active lifestyle and specific exercise training affects neuromuscular functions positively no matter the age

A

True

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35
Q

How does being physically active positively affect neuromuscular function

A

Slows the age related decline in cognitive performance associated with speed of information processing

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36
Q

What percent of those 65-75 years old have impaired glucose intolerance that leads to type 2 diabetes

A

40%

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37
Q

What percent of those over 80 years old have impaired glucose intolerance that leads to type 2 diabetes

A

50%

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38
Q

As we age what does the pituitary gland do

A

Releases less thyroid stimulating hormone

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39
Q

What is another name for TSH

A

Thyrotropin

40
Q

What does the decrease in TSH release result in

A

Decreased metabolic function

41
Q

True or False:

As we age we produce fewer hormones

A

True

42
Q

True or False:

Exercise cannot increase hormone levels

A

False:

43
Q

What are the major age related changes in pulmonary function (4)

A
  1. Decreased elastic recoil of lung tissue
  2. Stiffening of the chest wall
  3. Decreased intervertebral space
  4. Weakening of respiratory muscle
44
Q

What does decreased elastic recoil of lung tissue result in (2)

A
  1. Changes lung volumes (not total lung capacity)

2. Less surface area for gas exchange

45
Q

What lung volumes change with age

A

Inspiratory reserve, expiratory reserve, and total vital capacity

46
Q

As we age what happens to the space between alveoli

A

The space decreases and we have less surface area for gas exchange

47
Q

True or False:

Older adults can’t move air in and out of their lungs as efficiently as younger people

A

True

48
Q

What do older adults experience during exercise when it comes to pulmonary response (5)

A
  1. More flow limitation
  2. Higher ventilatory rates
  3. Approach maximal inspiratory pressure
  4. Increased expiratory resistance
  5. Approach TLC
49
Q

True or False:

Perceived effort increases due to the decreased lung volumes

A

True

50
Q

True or False:

The response to exercise is different between young people and old people

A

False

51
Q

True or False:
Pulmonary ventilation and gas exchange kinetics during the transition from rest to submaximal exercise slow substantially

A

True

52
Q

True or False:

Aerobic training increases gas exchange kinetics to levels that approach values of fit young adults

A

True

53
Q

How much does VO2 max decline per year for an active person

A

1%

54
Q

Compared to an active person how much quicker does VO2 max decline for a sedentary person

A

Twice as fast

55
Q

True or False:

There is a decline in aerobic power with aging

A

True

56
Q

True or False:

Maximum exercise HR stays the same with age

A

False

57
Q

True or False:

Maximum Q decreases in the trained and untrained due to lower max HR and SV

A

True

58
Q

What causes compliance of large arteries to decline with age

A

Changes in the arterial wall’s structural and nonstructural properties

59
Q

True or False:

There is a decrease in capillary:muscle fiber ratio and arterial cross sectional area as we age

A

True

60
Q

What does the decrease in capillary:muscle fiber ratio and arterial cross sectional area as we age cause

A

Lower blood flow to active muscle

61
Q

What do we deal with in the cardiovascular system as we age (3)

A
  1. Atherosclerosis
  2. Hypertrophy of heart
  3. Contractility of heart decreases
62
Q

How does filling (diastole) of the ventricles during exercise of older adults compare to young adults

A

Older adults still increase the amount of filling just not as much as young adults

63
Q

How does systole during exercise of older adults compare to young adults

A

Older adults systole increases while young adults systole remains the same

64
Q

What does an increased systole indicate

A

Less blood is ejected per beat

65
Q

True or False:

There is an attenuated (weakened) response to exercise largely due to changes in cardiac output

A

True

66
Q

True or False:

With aerobic exercise training many of the physiologic changes can be partially reversed

A

True

67
Q

True or False:

As we get older things do not increase in response to exercise

A

False

68
Q

As we age what happens to muscle, fat, and bone mass

A

Muscle and bone mass decrease and fat increases

69
Q

What is muscle mass replaced with as we age

A

Fat

70
Q

True or False:

Sedentary living produces losses in functional capacity at least as great as the effects of aging

A

True

71
Q

For men and women after 18 years old what happens to body weight and fat

A

Progressively gain fat and body weight

72
Q

When does the total body mass start to decrease

A

5th and 6th decades

73
Q

Does fat ever decrease on its own with age

A

No

74
Q

How much does bone mass decrease for those age 60 and older

A

30-50%

75
Q

Contrary to old beliefs older adults who engage in exercise (2)

A
  1. May slow or even reverse declines in functional capacity

2. Show improvements in physiologic function independent of age

76
Q

What factors affect the magnitude of the physiologic response (3)

A
  1. Initial fitness level
  2. Genetics
  3. Specific type of training
77
Q

What does exercise in healthy elder men enhance to the same relative extent as younger adults (2)

A
  1. Heart’s systolic and diastolic properties

2. Aerobic power

78
Q

What does an increase in aerobic depend on for older women

A

Peripheral adaptions in trained muscle

79
Q

How much moderate intensity aerobic exercise or vigorous exercise should an adult get per week

A

Moderate: 2.5 hours
Vigorous: 1.25 hours

80
Q

How long should the episodes of moderate or vigorous be

A

10 or more episodes

81
Q

How often should strengthening activities be done

A

2 times a week

82
Q

What guidelines show older adults follow for exercise programs

A

Same as the guidelines for adults relative to their fitness level

83
Q

What guidelines show adults with disabilities follow for exercise programs

A

Same as the guidelines for adults

84
Q

How should people with chronic medical conditions exercise

A

Regular physical activity with the guidance of a health car provider and consult other health care providers

85
Q

When determining the level of exercise intensity you should take into account what

A

The older adult’s relatively lower level of aerobic fitness

86
Q

What do you focus on to reduce the risk of falls (2)

A
  1. Joint flexibility

2. Balance

87
Q

What does the American College of Sports Medicine/American Heart Association emphasize for exercise of older adults (4)

A
  1. Moderate intensity aerobic activity
  2. Muscle strengthening exercises
  3. Reduction of sedentary behavior
  4. Lifestyle risk management
88
Q

True or False:
Moderate resistance training provides a safe way to stimulate protein synthesis and retention while slowing the normal and inevitable loss of muscle mass and strength with aging

A

True

89
Q

True or False:

Older adults who do resistance training have similar improvement in muscle size and strength between genders

A

True

90
Q

True or False:

Even if you do neuromuscular training performed 2-3 times a week there is no decrease in the risk of falls

A

False

91
Q

What are 4 activities that enhance neuromuscular control

A
  1. Progressively difficult postures that gradually reduce BOS
  2. Dynamic movements that perturb COG
  3. Activities that stress postural muscle groups
  4. Reduce sensory input
92
Q

For apparently healthy adults exercise intensity is relative to what

A

Metabolic equivalent (METs)

93
Q

For healthy older adults exercise intensity relative to perceived exertion uses what

A

10 point scale

94
Q

What does 5 or 6 equal

A

Moderate intensity

95
Q

What does 7 or 8 equal

A

Vigorous intensity

96
Q

True or False:

There is a decline in physiologic function with aging

A

True

Exercise Phys (8 decks)

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