Ch 2 Physical And Psychological Benefits Flashcards
Definitions •Older adult: ≥\_\_\_ years of age •Physical activity (defined) –Bodily movement –Produced by the contraction of skeletal muscle –Increases \_\_\_\_\_ expenditure
Successful aging •Aging leads to \_\_\_\_\_\_declines •Physical activity: –can keep a person active longer –protects against chronic disease
Physical benefits •Physical activity has been shown to benefit: –aerobic capacity –cardiovascular function –body composition –bone health
•Physical activity may have benefits for: –muscle strength, power, & endurance –balance –flexibility –ADL’s
Aerobic capacity
•What is it?
–How well a person uses and transports oxygen
•How is it measured?
–______ (VO2max)
•Can it improve in older adults who are physically active?
–Yes, even in those >___years
Aerobic Capacity: Changes with Age
•Aerobic exercise capacity and blood flow decreases with age in sedentary older adults
•VO2 max appears to decrease at approx. ____% per decade after _____
•VO2 max decreases due to
– Decreased _____output
– Loss of _______
– Lowered muscle oxygen _____ efficiency
Improvements in Aerobic Capacity
•_____ response relationship
- Improvements in VO2 Max depend on exercise volume (___,___,___)
- VO2 max increases may not always be drastic but _____ capacity improvements may be great
50, energy, functional,
Maximal oxygen uptake, 75,
10,30, cardiac, muscle mass, extraction,
Dose, intensity, frequency, duration
Functional
Look at small diagram
Cardiovascular function •Aerobic exercise (>\_\_\_\_months) benefits: –resting heart rate –blood pressure –cholesterol
Bone Health
•Bones form the structure and protection for movements of the body and muscles
•Composed of dynamic living tissue made mostly of _____and _____ phosphate
•Bone remodeling; bones are continually renewed
•Exercise and impact on bones is an important part of bones remodeling process and density
Bone Health: Changes with Age
•With age bone ____ decreases over time
•For women after menopause bone loss can increase to accelerated rates due to decreased ovarian hormonal levels
•Therefore women are at greater risk for osteoporosis at a younger age
•Both men and women are at risk for osteoporosis after age ___
Osteoporosis
•Disease of the bones _____ becoming prone to fracture and breakage
•Most common bone regions for become weakened from osteoporosis are in the ___region, ____ and wrist though any part of the body could be effected
•Very few _____ until a fracture occurs. Some fractures and injuries from the disease can be debilitating.
Bone health
•Both resistance and ____ exercise positively affect bone density
•In older women,
–low intensity activities >small effect
–higher intensity activities >large effect
Bone Health and Physical Activity
•Osteoporosis can be avoidable for most with ____ and exercise
•In those cases where osteoporosis has developed still continuing to main healthy diet and exercise will help prevent the disease from worsening
•Weight bearing physical activity that puts direct impact on the bones is essential for strong bone formation
Muscular strength, power and endurance
•With age muscle ____ size and muscle ______ area goes down
•Mostly caused from the gradual ____ of muscle fibers with age
•More muscle loss is seen in ____ twitch fibers in most older adults
•Loss of_______
3, .collagen, calcium, mass,70
Weakening, hip, spine, symptoms
Aerobic, diet, fiber, cross sectional
Disuse, fast, motor neurons
Changes with age; Skeletal Muscles
•Without physical activity muscle _____ will decrease over time
•In physically active individuals fiber size can be ____ until older age
•Major decrements in muscle size occur between age _____
•Change in functional_____ of muscles can cause a decrease in force and velocity
Muscular Strength, Power and Exercise
•Muscle growth occurs as a response to mechanical____
•Exercise ______ – muscle damage – protein _____ – hypertrophy of muscle fibers
•Physical activity can maintain or improve muscle strength
•Exercise and training specific to speed and power can improve ability to complete ____
Body composition &, Aerobic Training
•Aerobic exercise (moderate intensity):
–reduces fat
–does not increase muscle strength or size
Body composition &; Resistance Training •Strength training –Prevents weight gain (excess fat gain) –High intensity increases muscle –\_\_\_\_ intensity reduces fat •Physical activity reduces undesirable weight loss (\_\_\_\_) •Resistance training increases: –muscle strength, \_\_\_\_, &; endurance
Balance •Physical activity prevents falling •Specific activities –\_\_\_\_ exercise –\_\_\_\_\_ -yoga
fiber size . Maintained, 60-80
Demands, stress, stimulus, synthesis
ADLS, moderate or vigorous, atrophy,
Power, aquatic, tai-chi,
Flexibility •Can be improved and is important •But, we are lacking evidence with regard to: –number of exercises –\_\_\_\_\_ to hold static stretch –frequency –safety
•Important for functional fitness
Physical functioning and activities of daily living (ADLs)
•We infer positive effects because:
–leisure-time activity increases years of healthy life
–aerobic exercise decreases chronic disease factors
Psychological benefits •Physical activity has been shown to have benefits for: –psychological well-being –quality of life –depression and mood –\_\_\_\_\_\_ performance
Psychological mechanisms
•What are the psychological mechanisms that might explain these benefits?
–____,_____
Physiological mechanisms (cont.)
•What are the physiological mechanisms that might explain these benefits?
–Brain ____ that transmit messages & help brain health
–Brain _____flow
–Brain structure
Psychological well-being •What is it? –Includes four components •\_\_\_\_\_\_\_ and \_\_\_\_\_\_well-being •\_\_\_\_\_\_and \_\_\_\_\_perceptions
.time, cognitive, self efficacy and social support
Chemicals, blood,
Emotional and bodily
Self and global
Quality of life (cont.) •One’s conscious satisfaction with life •Health-related quality of life (HRQL) –The perception of the effects of health on: PESC •physical functioning •emotional functioning •social functioning •cognitive (or mental) functioning •\_\_\_\_\_ •\_\_\_\_\_
•Chronic disease patients
–Chronic exercise ______benefit on HRQL
•Frail older adults
–Chronic aerobic exercise and flexibility training positive effect on___&_____functioning
Depression and mood •Depression –Prevalence = ranges from \_\_\_\_% of older adults •Independent living = 1% to \_\_\_\_% •Institutional living = \_\_\_\_\_\_\_%
Chart
Depression and mood (cont.) •Across age groups –Physical activity •decreases in \_\_\_\_\_depression •decreases in the experience of depressed mood •Older adults –Physical activity •decreases in clinical depression (large effect)
•Effects on depression
–Physical activity = other forms of therapy
•Effectiveness
Depression and mood (cont.)
•Physical activity moderate benefits for positive and negative mood
•Benefits for mood
–Resistance exercise > aerobic alone
–Resistance exercise > combined aerobic and resistance
–Observed after 1 to 6 weeks of exercise
–Not dependent on initial health or activity status
pain, vitality, small positive,
Emotional and social, 1-42, 9, 14-42,
Clinical,
Cognitive performance
•A person’s ability to perform mentally demanding tasks
–Decreases with age
–Lifestyle influences decline
•Older adults who are the same cognitively at baseline
–Those who are more physically active will perform better in the future than those who are less active.
•Experimental designs
–Moderate effect
Cognitive performance (cont.)
•Effect is dependent upon type of cognition
•Benefits can be gained from _____
•Larger effects observed for
–Combined _____ exercise & _____ training
–Exercising for >____months
–Exercising for >_____minutes per session
Summary
•Physical and psychological benefits in most older adults (men and women, all ages) result from
–______ physical activity
–performed for several _____per week
•Important implications because of the characteristics of physical activity –Minimal safety risk –Low cost –Performed alone or with friends –Performed indoors or outdoors???
AUTOPHAGY - Yoshinori Ohsumi
Connection to chronic disease and aging processes
DISCUSSION
- What are the different definitions of aging? How do they differ? Which does your group feel is the most useful?
- What are the different biological theories of aging categories? Which theory or theories do you think is the most accurate, why?
- What are the 3 most important physical benefits of exercise for older adults? In a healthy older adult what would you focus the most time on when creating an exercise program?
- What are the 2 most important psychological benefits? How would you incorporate this into an exercise program?
- Keeping all of these benefits in mind, why do you think only 25% of older adults exercise the recommended amounts?
.walking, aerobic and resistance,
6, 30, moderate , days,
