Aging and Exercise Flashcards
1
Q
age of highest strength levels
A
20-40 (women and men)
- muscle cross sectional area is largest
- concentric strength of most muscle groups declines, slowly at first, then more rapidly after middle age
- capacity for power generation declines faster than that for maximal strength
2
Q
declines in strength
A
- eccentric strength decline begins at a later age and progresses more slowly than concentric strength
- arm strength deteriorates more slowly than leg strength (less walking around/movement lower extremity)
- strength loss relates to limited mobility and fitness status, potential for increased incidence of accidents
3
Q
muscle mass decrease
A
- begins to decrease at approximately age 30, decreasing by 10% by age 50
- muscle area usually parallels reduced fiber size, particularly reduced size and number of fast twitch fibers
4
Q
motor unit remodeling and muscle mass decrease
A
motor unit remodeling involves motor endplate repair and reconstruction gradually deteriorates in old age
- leads to denervation muscle atrophy which, magnified by reduced physical activity, progressively reduces muscle cross section(strength), mass, and function
- affects type II muscle fibers the most
- leads to an increase in number of type 1 muscle fibers
5
Q
sarcoponeia
A
losing muscle fibers
6
Q
loss muscle fiber type
A
-lose fastest twitch (type IIB) the fastest, slow twitch maintained with old age
7
Q
protein synthesis during aging
A
-slowed during aging
8
Q
neural function
A
- aging leads to a 40% decline in spinal cord axons number and a 10% decline in nerve conduction velocity
- these changes likely contribute to the age-related decrement in neuromuscular performance assessed by simple and complex reaction and movement times
- a physically active lifestyle and specific exercise training affects neuromuscular functions positively at any age to slow the age-related decline in cognitive performance associated with speed of information processing
- overall reduction of nervous system ability to conduct impulses
9
Q
endocrine function
A
- 40% of those ages 65-75 and 50% of >80 have impaired glucose tolerance that leads to type II diabetes
- pituitary gland decreases release of thyroid stimulating hormone thyrotropin, which affects metabolic function
- hormonal systems changed due to aging
- -hypothalamic-pituitary-gonadal axis, leading to menopause and andropause
- -adrenal cortex leading to a reduced output of DHEA
- -growth hormone/insulin-like growth factor axis leading to somatopause
10
Q
age dependent changes in pulmonary function
A
major age related changes in pulmonary function -decrease elastic recoil of lung tissue --changes lung volumes --less surface area for gas exchange -stiffening of chest wall -decrease intervertebral space -weakening of respiratory muscle TV DOES NOT CHANGE WITH AGE -ability to take in as much air decreases, reserves impacted
11
Q
pulmonary response to exercise
A
older adults display an attenuated response to exercise
- more flow limitation
- higher ventilatory rates
- approach maximal inspiratory pressure
- increased expiratory resistance
- approach TLC
- response remains the same, just not to the same extent
12
Q
pulmonary function summary
A
- mechanical constraints cause deterioration in static and dynamic lung function
- pulmonary ventilation and gas exchange kinetics during the transition from rest to submaximal exercise slow substantially
- in elderly men, aerobic training increases gas exchange kinetics to levels that approach values for fit young adults and older endurance-trained athletes demonstrate greater pulmonary functional capacity than sedentary peers
- -basically still have improvements with old age
13
Q
cardiovascular function
A
- VO2 max declines 1% per year and occurs twice as fast in sedentary compared to physically active
- decline in aerobic power with aging
- maximum exercise heart rate declines with age
- maximum cardiac output decreases in the trained and untrained due to lower max heart rate and stroke volume
- compliance of large arteries declines from changes in the arterial wall’s structural and nonstructural properties
- decreased capillary:muscle fiber ratio and arterial cross-sectional area causes lower blood flow to active muscle
14
Q
cardiac output during exercise
A
EDV-slight increase
ESV-still increases, just not as much
-contractility decreases, dont eject as much blood, CO decreases, HR does not reach same values as YA
15
Q
cardiovascular function summary
A
- attenuated response to exercise largely due to changes in cardiac output
- with aerobic exercise training many of those physiologic changes can be partially reversed
- -parallels improvements in YA
16
Q
physiologic loss with aging
A
- sedentary living produces losses in functional capacity at least as great as effects of aging
- after 18, men and women progressively gain body weight and fat until 5th or 6th decade when total body mass decrease despite increasing body fat
- bone mass decreases 30-50% in those >60, but weight-bearing and resistance exercise increases bone mass
- mm replaced with fat
17
Q
EXERCISE RECOMMENDATIONS FOR AGING ADULTS
A
s
18
Q
trainability and aging
A
- contrary to old beliefs, older adults who engage in exercise:
- may slow or even reverse declines in functional capacity
- show improvements in physiologic function independent of age
19
Q
trainability and aging
A
- exercise improves physiologic responses at any age
- -several facts affect the magnitude of the response, including initial fitness status, genetics, and specific type of training
- exercise in healthy elderly men enhances the heart’s systolic and diastolic properties and increases aerobic power the same relative extent as younger adults
20
Q
physical activity guideline
A
- adults: 2 1/2 hours/week of moderate intensity aerobic physical activity or 1 1/4 hours of vigorous physical activity performed in episodes of >/=10 minutes; muscle strengthening activities at least 2X/week
- older adults: follow guidelines for adults when it is within their physical capacity; exercises that maintain or improve balance
- adults with disabilities: 2 1/2 hours/week of moderate intensity aerobic physical activity or 1 1/4 hours of vigorous aerobic activity/week; muscle-strengthening activities >/= 2x/week
- people with chronic medical conditions: regular physical activity with the guidance of a health care provider
21
Q
modifications for older adults
A
- level of exercise intensity takes into account the older adult’s relatively lower level of aerobic fitness
- focuses on joint flexibility and balance to reduce risk of falls
- emphasizes moderate-intensity aerobic activity, muscle-strengthening exercises, reduction of sedentary behavior, and lifestyle risk management
22
Q
resistance training for elderly
A
- moderate resistance training provides a safe way to stimulate protein synthesis and retention while slowing the normal and inevitable loss of mm mass and strength with aging
- older men who resistance train have greater absolute gains in mm size and strength than women, but the percentage improvement is similar between genders
- for those ages 70-90 years, a regular program of aerobic, strength, flexibility, and balance training prevented both loss of mm strength and increase in mm fat infiltration associated with advancing age
23
Q
balance training for the elderly and those at risk for falling
A
- neuromuscular training performed 2-3x/week is effective at reducing and preventing falls
- general recommendations include:
- -progressively difficult postures that gradually reduce BOS
- -dynamic movements that perturb COG
- -activities that stress postural muscle groups
- -reduce sensory input
24
Q
exercise recommendations
A
exercise intensity
- for apparently healthy adults exercise intensity relative to METs
- for healthy older adults exercise intensity relative to perceived physical exertion using a 10 pt scale
- -5/6=moderate
- -7/8=vigorous
