chapitre 3 Flashcards
overview of physiological decline
- decline is inevitable but not uncontrollable
- rate and extent are partially controllable
- all major system will deteriorate
important functional change associated with aging
- decrease peak O2 transports of 5 ml per decade 25-65 y/o
- increase body fat with decrease glucose tolerance = increase risk for diabete
- 25% decrease peak muscle force from age 40-65 y/o
- 25% decrease in lean tissue from age 40-65 y/o
deterioration of function in special sense:
hearing, vision, smell, taste
7% loss of _ per decade of adult life
flexibility
decrease in _ & deterioration of bone matrix
bone calcium
begging at age 25
accelerating for 5 postmenoposal years in women
regular physical activity can delay the normal aging process by
10-20 year
average decline of about _% per decade in VO2 max occurs from age 25 to age 65
10%
factor responsible for the decrease of aerobic capacity
reduced Max cardiac output
reduced max HR
reduced stroke volume
if intensity overtake the lower aerobic capabilities what happen
place enormous strain on the heart + lead to serious sign and symptom -> dizziness, cramp, chest pain
minimal VO2 for independent living at age 85 for women and men
w: 15
men: 18
proper _ routine are extremely important in the active older adult why
warm-up and cool down
decrease risk of abnormal cardiac response to sudden change CV function
aging heart = more prone to _
ventricular defibrillation
early fatigue for exercise intensity of _ in untrained older adult
70-75%
Due to insufficient cardiac blood supply, older adults with heart disease may experience:
chest pain and shortness of breath at beginning of exercise onset
what is the most frequent cause of sudden cardiac death
ventricular fibrillation
resting heart rate _ with age in OA
remain largely unchanged
aging lead to a decrease of _ of the heart _
automatic regulation, regardless of level of PA
decrease ability of the heart to increase contraction during sub and max exercise
reduction in parasympathetic activity can lead to
HR + BP variability
protentially dangerous rapid HR and sudden cardiac death
resting & exercise blood pressure increase/decrease with age
increase
dynamic aerobic training = increase/decrease BP
decrease
intensity of VO2, max HR or RPE for older individuals
40-70%
55-80%
12 to 15
exercice is contraindicated when resting BP exceeds _ mmHg
180/100
what is important to do for OA with decrease initial PA level or pain condition to help decrease BP
exercising 10 min at a time, 3x/day, 3-5 days/week
benefit of CV exercise in OA -≥ _ resting heart rate but _ in maximal heart rate
decrease, no change
benefit of CV exercise in OA -≥ _ stroke volume
increase
benefit of CV exercise in OA -≥ _ total blood volume and tone of peripheral veins which _ vascular resistance
increase, decrease
benefit of CV exercise in OA -≥ _ systolic and diastolic BP
decrease
benefit of CV exercise in OA -≥ _ high density lipoprotein cholesterol (good cholesterol)
increase
pulmonary change between 30 and 70 y/o
- decrease vital capacity of the lung up to 50% (max volume of air that a person can exhale after max inspiration)
- decrease efficiency of gaz exchange in the lungs
- decrease max voluntary ventilation up to 50% (max volume or air breathed/min)
why is there pulmonary change in OA (mechanism)
- decrease respiratory muscle strength
- increase chest wall stiffness and small airway closure
what may prevent pulmonary age-related decline until about age 60
moderate to high intensity PA
As we get older, the strength of our muscle contractions decreases. Which of these muscle contractions loses more strength with age?
concentric
Age-related changes in muscle function are caused by a number of factors such as
as genetics, disease, diet, stress, and especially physical inactivity
Age-Associated Changes in Muscle Function
- sarcopenia (decrease muscle mass)
- decrease muscular strength, endurance and power
- decrease aerobic enzyme activity in muscle mitochondria
criteria for sarcopenia
1) Low muscle mass:
Two standard deviations below that mean measured in young adults
2) Low gait speed
Walking speed below 0.8m/s (normal = 1-1.2 m/s)
effect of sarcopenia: Loss of muscle mass results in
increase: BP
decrease: insulin sensitivity, aerobic capacity, bone density, metabolic rate
which type of muscle fibre are first to atrophy in OA
type II
-> 25-50% decrease in number and size
which muscle fibre are typically termed shrinking
type II
what are the implications of exercise in age-associated change in muscle fibre type
Type II fibers are in ↑concentrations in the back and thighs (building exercises around that will help to activate them)
The ability to develop muscle power/strength diminishes with age to an even greater extent than muscle power/strength”
power, strength
Typical 70 year old North American Male:
__ % cannot climb 1 set of stairs without stopping
__% has difficulty lifting 10 lb. bag
__% has difficulty walking several blocks
25, 33, 33
cause of the decrease muscle power in OA
- Decreased habitual physical activity
- Atrophy of type 2 muscle fibers (size)
- Decrease in the number of motor units (especially type 2 fibers)
name exercise that work strength
- Turkish getups
- wall sit
- calf raise
- prone external shoulder rotation supporting arm
name exercise for OA that work power
squat curl press
ball cobra
“Limitation of joint mvt and some degenerative changes in the musculoskeletal system are the natural consequences of
“Limitation of joint mvt and some degenerative changes in the musculoskeletal system are the natural consequences of aging and prolonged physical inactivity”
Flexibility: Loss of _ to %__ between the ages of 30 and 70 years (depending of the joint examined)
30 to 70
why is loss of flexibility in OA can be accelerated by pain
decrease mobility due to pain
decrease in flexibility in OA can affect what
- performance in _ADLs__ such as climbing stairs, dressing without assistance, getting in and out of a bath or a car, etc
. - the risk of injury to the joint (or muscles crossing the joint)
- The risk of falls from loss of balance
_ are some of the most common causes of disability in adults >65 y/o
nervous system disorder
in normal aging there is slow/continous change in
cognition, motor function, special sense
long-term memory tends to go _ while short-term memory tend to _
unchanged, slow down
changes in cognition typically appear after age _ and involve what
70,
- Short-term, or recent, memory loss
- Slower information-processing speed, especially at points of decision making (ex: driving)
- Cognitive performance declines, especially when attention is divided (ex: multi-tasking)
- Slower reaction time
