Ch 5 PA Options

Question 1

Introduction
•Overview of physical activity options for healthy older adults
•Older adults—different reasons for engaging in an exercise routine
•One type of exercise program does not suit everyone
•The ACSM and AHA recommendations for physical activity and public health

Historical perspectives
•Culture and older adults
•The treatment of illnesses and injuries
•ACSM (2010)—“Exercise is Medicine”
•The bus conductor study (1953)

Historical perspectives (cont.)
•The effects of other types of exercise
•1995—CDC and ACSM guidelines
•1998—ACSM position statement on physical activity
•2009—the most recent position stand on exercise and physical activity for older adults

Considerations for all physical activity options
•Exercise participation rate is low among US older adults
•Difficult to change health behavior
•Variety of options to prevent dropouts
•The components of an exercise session—the ACSM guidelines

Considerations for all physical activity options (cont.)
•The principles of conditioning
•The FITT principles
•Special attention to intensity
•ACSM guidelines—Borg scale (RPE)

FITT Principle
•Frequency
•Intensity
•Time
•Type

Answer 1

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Question 2

RPE scale and chart,

What is endurance exercise?
•ACSM—cardiovascular endurance exercises
•Promoting cardiovascular health
•The effect on other diseases (e.g., Type II diabetes and certain cancers)
•Aerobic fitness and activities of daily living

Table

Starting an endurance program
•Possible barriers
•The starting point—ACSM guidelines “FITT”
•Gradual changes
•The use of pedometers
•Progression
–Variability among older adults will dictate progression
–Dose–benefit relationship

Table

What is resistance training?
Resistance exercise training (RET) refers to any exercise where the muscles exert a relatively large amount of force to move an object against a resistance, hold it in place, or _____ how quickly the object moves back to its original position.

Chart and table

Copyright © 2014 American College of Sports Medicine

Resistance training (cont.)
•Most effective way to develop muscle endurance, strength, and power
•The importance of RET for older adults
•Declines in strength and power, particularly in lower body

Starting or resuming a RET program
•Take into account goals, objectives, exercise history, and current level of activity
•Increase the demand of the exercises
•Participant feedback
•RET program should be modified on an exercise-by-exercise basis
•Reversibility principle—loss will occur

Two more tables !!!

Answer 2

.control,

Question 3

What is balance training?
Balance is defined as the ability to maintain control of body movements whether in an attempt to remain stationary or to move in a controlled fashion.

How does balance training relate to fall prevention?
•Muscle weakness and previous falls are predictors of future falls
•Physical activity program—strength, balance, gait, and stability challenges
•______—the combination of many aspects of physical functioning including balance

3 charts !!

Starting a balance and mobility program
•Easily incorporated into an existing exercise program
•Balance—exercises that require focus and concentration
•BAM exercises—need less time allocation than endurance and strength exercises
•Exercises must be performed slow and with control to maximize benefits
•Keep objects or exercise partner nearby for support if needed
•______and _____ balance challenges

How does this information relate to fall prevention?
•Falls are a complex social and health problem
•Individualized mobility programs are recommended for frequent fallers

What is flexibility exercise?
Flexibility exercises are specific body positions or poses that stretch muscles and tendons around a joint.

Answer 3

. Mobility, static, dynamic,

Question 4

Types of flexibility exercises
•Sustained or static stretching
•Dynamic stretching for more active elders
•Proprioceptive neuromuscular facilitation stretching (PNF)
•ACSM guidelines—major muscle groups
•Safe and effective stretches
•Popular programs—yoga and Tai Chi

Starting a flexibility program
•2 days a week up to 7 days a week
•Sessions lasting nearly 10 minutes
•Exercises—held for 15 to 60 seconds and repeated up to four times
•Target major joints
•ROM activities should not be the primary activity in a program

Progression for flexibility exercises
•Flexibility exercises can be progressed in different ways
•Same exercise performed over time
•More complex exercises
•Incorporate stretching into a different section of an overall program

All in one” exercise programs
•For overall health maintenance
•AIO—all fitness components in a group based exercise program
•Designed for independent older adults
•AIO—sponsored by Health Maintenance Organizations
•AIO programs are led by fitness leaders

Table ‘

Answer 4

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