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Principles Of Fitness Training (KPER 3512) Final Exam > Ch. 18 - Older Adults > Flashcards

Ch. 18 - Older Adults Flashcards

1
Q

How is the older adult population generally defined?

A

Defined as over 65 years of age

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2
Q

What are some key characteristics of the older adult population?

A
  • There is an increasing number of older adults
  • They represent a wide continuum of functionality
  • Disease processes and limitations are not uniformly distributed
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3
Q

What is essential in exercise programming for older adults due to the variability in their health?

A

Individuality in exercise programming is essential

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4
Q

What is a primary focus of exercise for older adults regarding chronic disease?

A

Focus on preventing and reducing the progression of chronic disease

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5
Q

How has the concept of aging evolved recently?

A

More recently, aging has taken on a more intricate and individualized meaning that incorporates not only chronological but also biological, psychological, and social factor

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6
Q

What influences individual variance in aging patterns?

A

ndividual variance in aging patterns is based upon behavior

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7
Q

What is strongly associated with successful aging?

A

There are strong associations between regular physical activity and successful aging

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8
Q

What percentage of older Americans rate their health as fair or poor according to a 2020 profile?

A

<30% rate their health as fair or poor

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9
Q

What percentage of older Americans have difficulty with physical functioning or cannot function?

A

19% have difficulty with physical functioning or do not have the ability to function

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10
Q

What is a common health characteristic among most older adults?

A

Most older adults have at least one chronic condition

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11
Q

What are some common chronic conditions in older adults, and what are their approximate prevalences?

A
  • Hypertension (82% of men and 85% of women)
  • Arthritis (48%)
  • Heart disease (14%)
  • Cancer (25%)
  • Diabetes (29%)
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12
Q

What is the typical rate of decline in V̇O2max after age 20?

A

V̇O2max declines steadily at about 1% per year after age 20 in both males and females

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13
Q

How does vigorous activity affect the rate of V̇O2max decline in males?

A

This rate is reduced by half in males maintaining vigorous activity

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14
Q

Does activity status affect the rate of V̇O2max decline in females?

A

Females appear to experience the 1% decline independent of activity status

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15
Q

Besides aging, what other factors are related to declines in V̇O2max?

A

Declines are related to aging as well as to physical inactivity, emotional stressors, and unhealthy diet

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16
Q

For every 1 mlkg-1min-1 on VO2 MAX, there is a X% increase in risk of dependence.

A

14%

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17
Q

How do V̇O2max values of trained older subjects compare to younger untrained subjects?

A

V̇O2max values of trained older subjects are similar to those of untrained subjects several decades younger

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18
Q

What is the reciprocal relationship between V̇O2max declines and physical activity in older adults?

A

Declines in V̇O2max can further reduce physical activity, which results in lower and lower levels of cardiorespiratory fitness

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19
Q

How does heart rate typically change with age?

A

Heart rate will decrease with age

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20
Q

How does maximal oxygen extraction compare between less active older adults and sedentary young adults?

A

Maximal oxygen extraction is lower in less active older adults than in sedentary young adults

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21
Q

What is the typical increase in V̇O2max when previously sedentary older adults engage in cardiorespiratory endurance training?

A

V̇O2max increases about 10% to 30% in those who were previously sedentary

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22
Q

What physiological changes occur in older males and females as a result of cardiorespiratory endurance training?

A

Older males exhibit increases in both cardiac output and oxygen extraction, and older females exhibit increases in oxygen extraction alone

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23
Q

When do most significant declines in muscular strength typically occur?

A

The majority of decreases occur after age 60, although strength declines start at 30

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24
Q

What is sarcopenia?

A

Sarcopenia is the loss of muscle mass through loss of muscle fibers (motor units) and atrophy of remaining muscle fibers (primarily type II)

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25
Can strength improve in older adults?
Yes
26
How effective is **intense** **resistance** **training** for increasing strength and muscle mass in older adults?
* Intense resistance training (>80% 1RM) can cause **increases in mass and strength** * Strength increases (>100%) can be disproportionately larger than mass gained (10% to 30%)
27
Why is muscle mass important for older adults?
Muscle mass is important for: * Activities of daily living * Metabolic rate * Coping with several chronic conditions (e.g., type 2 diabetes)
28
Is there a relationship between the amount of exercise and gains in muscle strength and mass in older adults?
There is a **dose–response relationship** between the amount of exercise performed and gains in muscle strength and mass
29
What generally happens to body fatness as age increases?
There is a general **increase** in body fatness as age increases
30
How does fat-free mass (FFM) change with age?
Fat-free mass (FFM) is somewhat stable until age 40 but **decreases** **in subsequent decades**
31
How does the distribution of body fat change with age?
With age, the accumulation of **body fat** in muscles and other organs, such as the liver, **increases**, while **subcutaneous fat mass tends to decline**
32
How does the rate of decline in bone mineral density compare to the loss of FFM?
The rate of decline in bone mineral density is **similar to the loss of FFM**
33
When does the decline in bone mineral density accelerate in **women**?
Declines accelerate **after** **menopause**
34
What are some important components for maintaining bone mineral density?
* Exercise programs with activities that use a variety of muscle groups and movement directions, are weight bearing, and are muscle strengthening * Vigorous (>75%) activity (aerobic and strengthening) * Calcium and vitamin D intake * Hormones and certain drugs (bisphosphonates)
35
What influences joint motion?
Joint motion is influenced by the condition of the **muscle, connective tissues,** and **cartilage associated with a joint**
36
Is it difficult to separate aging effects from the effect of chronic inactivity on flexibility?
Yes
37
What is osteoarthritis?
Damage to the **articular cartilage that lines joint structures, causing swelling** and **pain that affects joint range of motion**
38
How is physical activity generally viewed in relation to osteoarthritis?
Physical activity is **considered** **beneficial** with regard to reduction of pain, fatigue, inflammation, and disease activity
39
What is important to consider when designing physical activity for individuals with osteoarthritis?
Important to **match warm-ups, flexibility exercises, and physical activity to current fitness** (including aerobic and resistance training along with flexibility training)
40
What is a key initial step in exercise testing for older adults given potential chronic diseases?
Given chronic diseases, **appropriate risk classification and screening must be carried out**
41
What adjustments might be necessary during exercise testing for older adults with limitations?
When there are limitations, modifications may be needed regarding the **exercise equipment** selected and the **protocols** used
42
What is the Senior Fitness Test used for?
The Senior Fitness Test has normative values for ages 60 to 94
43
Name some components of the Senior Fitness Test.
* Chair stand (30s, arms across chest) * Arm curl (30s; 5lbs for women, 8lbs for men) * 6-minute walk (50yd course) * 2-minute step test * Chair sit-and-reach * Back scratch * 8-foot timed up and go * Height and weight
44
How do some aspects of physical activity guidelines for older adults compare to those for general adults?
Some aspects are the same as for adults
45
What are the general recommendations for weekly aerobic physical activity for older adults? | (and adults)
At least **150 minutes per week of moderate-intensity exercise,** **75 minutes per week of vigorous-intensity exercise,** or an appropriate combination of both (increasing will provide greater benefits)
46
How many days per week should older adults include muscle-strengthening activities?
**≥2 days** **per week** should include muscle strengthening of moderate or greater intensity involving all the major muscle groups
47
What is an important general recommendation regarding physical activity for older adults?
**AVOID INACTIVITY AS MUCH AS POSSIBLE**
48
What is a modification to the general aerobic activity guidelines for older adults who cannot achieve 150 minutes of moderate-intensity activity?
If 150 minutes of moderate-intensity activity is not possible, **be as active as abilities and conditions allow**
49
What type of physical activity should be included in a program for older adults in addition to aerobic and muscle strengthening?
Include **multicomponent physical activity that incorporates balance training** as well as aerobic and muscle-strengthening activities
50
What should older adults understand about their physical activity in relation to their fitness level?
Determine **level of effort for physical activity relative to level of fitness**
51
What should older adults understand about how their health conditions affect their ability to be physically active?
Understand **how chronic conditions affect ability to do regular physical activity**
52
What special attention should be given to aerobic activity for older adults?
Special attention must be given to progression
53
What approach should be adopted for prescribing aerobic exercise to the most **deconditioned** older adults?
Adopt a **conservative** approach for the most deconditioned
54
How can intensity be monitored during aerobic exercise for older adults?
* Use measured maximal heart rate, if possible * Use the lower end of target heart rate for those new to exercise * Use rating of perceived exertion (5 to 6 for moderate, 7 to 8 for vigorous on a 0-10 scale) to determine if intensity is suitable
55
What modification to exercise duration might be needed for very deconditioned older adults? | (aerobic exercise)
Divide time into **5- to 10-minute segments** for individuals who are very deconditioned
56
What factors are related to balance in older adults?
**Related to:** * Strength * Vision * Hearing **Which influence:** * Proprioception * Medications * Illness * Flexibility * Environmental hazards
57
How can the difficulty of balance exercises be **increased**?
* **Narrow** base of support * **Displace** COM * **Minimize** visual contrinutions
58
What initial intensity is recommended for resistance exercise in older adults?
Begin with **light** **intensity** (40% to 50% 1RM), and then progress to 60% to 80% 1RM
59
What are the general recommendations for sets, repetitions, and frequency of resistance training for older adults?
Perform **≥1 set** of **10 to 15 reps** of **8 to 10 exercises**, at least **2 times per week**, on **nonconsecutive** days
60
What are the recommendations for power training in older adults?
Use light to moderate loads and aim for 6 to 10 repetitions with high velocity
61
What range of motion should be maintained during exercise for older adults?
Stay within **pain-free** range of motion
62
What type of exercises are generally recommended for older adults regarding joint stress?
Participate in **low-impact** exercises
63
What exercise considerations are there for participants with arthritis during acute flareups?
**Gentle movements through the range of motion** and light activity to break up sedentary behavior are appropriate
64
When should flexibility exercises be included in an exercise program?
Include flexibility exercises Include flexibility exercises **after the warm-up but prior to the workout**, as well as **following a workout**
65
What type of stretching is preferred for older adults?
Static stretches | Although others could be included
66
How often should stretching be performed?
Stretching should be performed at least **2 days per week**
67
What are some long-term psychological benefits of exercise for older adults?
* Improves overall psychological well-being (effects on self-concept and self-esteem) * Decreases risk of depression and anxiety
68
What are some long-term cognitive benefits of exercise for older adults?
* Decreases risk of cognitive decline and dementia * Improves cognitive performance in previously sedentary adults
69
How does exercise affect the quality of life in older adults?
Positive impact on QOL

Principles Of Fitness Training (KPER 3512) Final Exam (10 decks)

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