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Older Adult Fitness > Chapter 5 > Flashcards

Chapter 5 Flashcards

1
Q

What is impaired fasting glucose

A

Type of prediabetes where blood sugar levels are above normal but still below the formal diagnosis of being diabetes

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2
Q

What causes Diabetes

A

A metabolic disorder where the pancreas doesn’t produce enough insulin to control the amount of sugar (glucose) in your blood

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3
Q

What is Type 1 diabetes

A

Is caused by the destruction of the insulin-producing beta cells of the pancreas and requires regular insulin injections to regulate the blood glucose levels

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4
Q

What is Type 2 diabetes

A

Typically occurs in overweight adults and is characterized by a reduced sensitivity of insulin target cells to available insulin, called insulin resistance

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5
Q

What is hypoglycemia

A

Having low levels of blood sugar levels. If not treated or managed, it will cause death

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5
Q

How to help prevent a hypoglycemic attack.

A

consume carbohydrate to increase blood sugar levels

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6
Q

What is Osteoporosis

A

Osteoporosis is a loss of bone mass and subsequent disabling and weakening of bones. The progressive bone demineralization is most common with post-menopausal women

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7
Q

What is a densitometry test

A

a procedure testing the density of bones

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8
Q

What are the most common fracture points on the body

A

Wrist, hip and spine

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9
Q

What 2 minerals account for 75% of the body’s total content

A

Calcium and phosphorus

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10
Q

In what ways to calcium contribute to body function

A

Calcium is present in muscle contractions, the transmission of nerve impulses, activates enzymes, aids in blood clotting and movement of fluids across cell walls

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11
Q

How many mg of calcium does adults need daily

A

1,000-1,500 mg (3 glasses of milk)

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12
Q

What are the functions of osteoclast and osteoblast

A

osteoclast breaks down bone and osteoblast builds/rebuilds bone (with proper nutrition)

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13
Q

Ways to prevent osteoporosis

A

maintain healthy weight
eat healthy
exercise
avoid smoking, alcohol and excess salt, protein, caffine

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14
Q

How exercise benefits the prevention of osteoporosis

A

exercise stimulates bone formation, slows the rate of mineral loss (calcium) and can increase bone mass

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15
Q

How does exercise prevent mineral loss / bone density

A

Building muscle strength through exercise will impact the size and density of the bones as they adjust the increase in muscle mass

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16
Q

Most common types of arthritis

A

Osteoarthritis and Rheumatoid arthritis

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17
Q

What is Osteoarthritis

A

The deterioration of cartilage which allows the bones to glide without friction from “wear & tear” causing pain in the joints

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18
Q

What is osteophytes

A

Bone spurs, when cartilage loses ability to withstand compression and begins to fray and develop clefs that extend into bone

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19
Q

Other terms for osteoarthritis

A

degenerative arthritis or degenerative bone disease

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20
Q

What are the symptoms of osteoarthritis

A

joint pain, tenderness, stiffness or locking of joint

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21
Q

What is the cause of secondary osteoarthritis

A

injury or mechanical problem, joints most commonly affected are the cervical, lumbar spine, hip, knee, and joints of the hand

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22
Q

Most common causes of osteoarthritis

A

poor tracking of joints, imbalance between muscles, poor body mechanics, and repetitive stress on joints

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23
Q

What is rheumatoid arthritis

A

Chronic inflammatory disorder that affects small joints in hands and feet causing painful swelling of the joints that can eventually result in bone erosion and joint deformity. It occurs when the immune system attacks healthy cells in the
body

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24
Q

Factors for exercising with arthritis

A

decreased range of motion, joint instability, muscle weakness and diminished endurance. It’s important to be aware of which exercises you do with someone who has osteoarthritis, so you don’t make the problem
worse.

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25
Q

Symmetrical vs asymmetrical pain caused by arthritis

A

Pain caused by RA is symmetrical meaning it affects both joints on either side of the body. Most osteoarthritis pain is asymmetrical meaning that only one side of the body (one hand or one knee)

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26
Q

Why is exercise vital for the arthritic older adults

A

A lack or reduction in physical activity can cause further deterioration in arthritic condition and can help reduce joint pain and battle fatigue, and will prevent the loss of strength, flexibility and endurance, any exercise helps as long as they keep moving, even a little bit.

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27
Q

Why should an arthritic person include isometric exercises

A

To strengthen the joint structure and try to move their joints through a full range of motion to maintain mobility.

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28
Q

What causes joint stiffness and soreness in older adults

A

Changes in the soft tissue, muscle, tendon and joint capsule

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29
Q

What is Fibromyalgia

A

A musculoskeletal medical condition characterized by chronic pain throughout the body and can lead to debilitating fatigue, sleep disturbances and joint stiffness and tenderness. A person with fibromyalgia may experience dizziness, headaches, muscle spasms, numbness and lack of endurance

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30
Q

Why is exercise vital for the older adults with Fibromyalgia

A

Helps prevent the loss of strength, flexibility and endurance, and any exercise helps as long as they keep moving, even a little bit.

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31
Q

What is Coronary Artery Disease (CAD)

A

Coronary Artery Disease is the primary type of heart disease experienced by older adults. As the arteries narrow or become blocked the person may experience irregular heart rhythm, congestive heart failure or a heart attack

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32
Q

What is the cause of CAD

A

Atherosclerosis is the formation of fatty plaque on the inside of arterial walls.

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33
Q

What is a myocardial infarction

A

Heart Attack

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33
Q

What are some other conditions affected by cardiovascular complications

A

Hypertension, pump failure, valvular problems and peripheral vascular disease (atherosclerosis in the legs)

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34
Q

What is dyspnoea

A

difficulty breathing

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35
Q

What is syncope

A

feeling faint/ faintness

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36
Q

What is paresthesia

A

tingling

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37
Q

Symptoms of hypertension

A

Those with severe hypertension may experience headaches, fatigue, dizziness and even heart palpitations.

38
Q

What is hypertension

A

also called high blood pressure, it’s the accumulation of plaque on the arterial walls. It is a chronic medical condition where the pressure of the blood in the arteries is elevated.

39
Q

What is normal blood pressure

A

120/80mg

40
Q

What is high blood pressure

A

140/90mg

41
Q

What is secondary hypertension

A

Secondary hypertension is caused by other conditions that affect the kidney, arteries, heart and endocrine system.

42
Q

What is Left Ventricular Hypertrophy (LVH)

A

a thickening of the wall of the heart’s main pumping chamber, the left ventricle. This can result in elevated pressure in the heart muscle and poor pumping action. Some of the symptoms of LVH are shortness of breath, heart palpitations, dizziness or fainting, fatigue, and chest pain (especially while exercising).

43
Q

What are some exercises to avoid for people with hypertension

A

Avoid the Valsalva effect (straining)m isometric exercises (holding pose), overhead exercises, such as the press, as this can raise blood pressure

44
Q

What are the three most common types of respiratory problems

A

asthma, bronchitis and emphysema.

45
Q

What is COPD

A

a condition known as chronic obstructive pulmonary disease (COPD)

46
Q

What is Asthma

A

tightening of the chest and difficulty in breathing.

47
Q

extrinsic asthma

A

asthma related to a specific allergen, such as dust, pollen or chemicals

48
Q

intrinsic asthma

A

asthma not related to a specific allergen

49
Q

what is happening in the body with an asthma attack

A

airways become narrow and they try to breathe through the thick secretions of mucus that have accumulated inside their bronchial tubes. may be put on a corticosteroid to help reduce swelling of the airways

50
Q

Breathing tips for people exercising with asthma

A

Encourage diaphragmatic breathing with pursed lips with an extended exhale to control the amount of air inhaled.

51
Q

What is bronchitis

A

Chronic bronchitis is the inflammation of the bronchi, the larger airway tubes of the lungs, can last up to 3 months and reoccur for up to two consecutive years

52
Q

What is Emphysema

A

Emphysema is the progressive destruction of the alveoli (air sacs) which are the sponge-like tissues in the lungs where the exchange of oxygen and carbon dioxide takes place. It becomes difficult for the lungs to exchange oxygen and carbon dioxide and less oxygen gets into your body

53
Q

What COPD stage requires doctors care and oxygen

A

COPD has several stages. Stage 1 (early), Stage 2 (moderate), Stage 3 (severe) and stage 4 (very severe). People in stages 3 and 4 will more than likely have constant doctor’s care and be on oxygen to help them breath. Without it they would be struggling to get enough oxygen in to the cells of the body.

54
Q

What % of COPD patients fall

A

COPD has the highest prevalence of falls, second only to osteoarthritis. Falling has been estimated to range between 25 and 45% in people with COPD.

55
Q

What is Pulmonary rehabilitation

A

Pulmonary rehabilitation uses exercise to reduce dyspnea. It also improves your strength and endurance

56
Q

What is a dyspnea scale

A

dyspnea scale isa way to describe shortness of breath you feel during exercise.

57
Q

What is Dementia

A

Dementia is a condition that can cause problems in orientation, attention, calculation, and language and motor skills. The most common cause of dementia in older adults is Alzheimer’s disease.

58
Q

What is Parkinson’s disease

A

Parkinson’s disease is caused by the shortage of a brain chemical called dopamine. Dopamine is responsible for transmitting messages across nerve pathways through the brain. When there is not enough dopamine the brain has trouble sending messages that cause voluntary muscle movement and movement coordination

59
Q

What causes a stroke

A

A stroke is caused by a disturbance to the blood supply to the brain which causes loss of brain function. A stroke may also be called cerebrovascular accident. Ischemia (lack of blood to a cell or restricted blood) or a cerebral bleed (hemorrhage) can cause a stroke.

60
Q

What are the signs of a stroke

A

-Weakness - sudden loss of strength or sudden numbness in the face, arm or leg (even if this feeling is temporary).
-Speech - Sudden difficulty in speaking or understanding. Sudden confusion. (Even if this is temporary).
-Vision - Sudden trouble with vision (even if this is temporary).
-Headache - Sudden severe, intense headache or unusual headache.
-Dizziness - Sudden loss of balance (especially when coupled with any of the signs above).

61
Q

What does FAST stand for?

A

Used to help detect and enhance responsiveness to the person having a stroke.
FAST:
* Facial drooping
* Arm weakness
* Speech difficulties
* Time to call emergency services

62
Q

What is Peripheral Vascular Disease (PVD) or peripheral artery disease (PAD)

A

The narrowing or blocking by plaque of arteries outside of the heart and brain. Risk factors for peripheral artery disease include elevated blood cholesterol, diabetes, smoking, hypertension, inactivity and obesity. It is a buildup of fatty deposits in the arteries and veins

63
Q

What is Sciatica

A

Sciatica can be caused by a bulging disc and burning nerve pain in the butt,
hips or down the leg, sometimes all the
way into the calf muscle. This is caused by an inflamed and irritated sciatic nerve and for some, the pain is excruciating.

64
Q

What is foot droop

A

the tibialis anterior stops firing, and the foot can’t dorsi flex. So, the toes drag on the floor when you take a step and swing the leg forward.

65
Q

What is Proprioception

A

Proprioception is a sense that lets us perceive the location and movements of our body parts. It is mediated by specialized sense organs (proprioceptors) located within the muscles and tendons. Muscles that stabilize joints tend to have good proprioceptive function, sending messages to the CNS as to where the body is. This information is what the brain uses to correct positioning.

66
Q

What are Afferent neurons

A

Sensory neurons, also called afferent neurons, are the ones that sense where you are in movement.

67
Q

What are Efferent neurons

A

Motor neurons, also called efferent neurons, tell the body to do a particular movement adjusting stabilizers and mobilizers as you go through the motion.

68
Q

What is the average time a person reacts to a stimulus

A

The average person reacts to a stimulus in 0.2 seconds. If you have particularly slow reaction it can take up to 0.4 seconds to react to a stimulus, whereas a world-class sprinter can react in 0.1 seconds.

69
Q

Causes of back pain

A

muscle imbalance
injury,
bulging discs
tight muscles
weak core
sitting too long
poor posture
poor sleep posture

70
Q

What are sensory neurons

A

Sensory neurons, also called afferent neurons, are the ones that sense where you are in movement. These neurons send a message to the spinal nerves which get relayed to the brain.

71
Q

What is the bio feedback loop

A

bio feedback loop, also called the myotatic stretch reflex (knee jerk)

72
Q

3 characteristics of fast twitch muscle fibres

A
  1. they don’t require oxygen. 2. they are anaerobic. 3. they burn only carbohydrates as fuel.
73
Q

What % of improvement in reaction time is possible

A

with training it is possible to improve your reaction time up to 20% over what it was.

74
Q

How is reaction time determined

A

Reaction time is the ability to move quickly in reaction to a stimulus.

75
Q

Benefits of agility training

A

Agility training helps to improve reaction time which can help prevent falls.

76
Q

what is equilibrioception

A

balance

77
Q

What systems contribute to balance

A

The visual system (the eyes), proprioception (the body’s spatial sense) and the vestibular system (the ears), all work in tandem with the cerebral system (in the brain) which controls the muscles that help maintain balance. Balance also requires good muscle strength and joint mobility.

78
Q

What is the visual system

A

contributes to balance by taking in light from its surroundings and interpreting it into objects, distances, dimensions, and most importantly, the body’s position in relation to these things

79
Q

What is Proprioception

A

Proprioception is the sense of the status of the body internally. It indicates whether the body is in motion and where its various parts are in relation to each other. Proprioception is composed of information from the sensory neurons located in the inner ear responsible for motion and orientation, and the stretch receptors in the muscles and the joint-supporting ligaments responsible for stance.

80
Q

What is the vestibular system

A

The vestibular system is the central part of equilibrioception located in the vestibulum in the inner ear, it senses movement in the body and sends signals to the muscles which allow you to maintain stability during motion.

81
Q

what are the two components to the vestibular system

A
  1. the semicircular canal system is responsible for circular or rotational movement, 2. otolithic organs (fibrous structures in the inner ear) indicate movement in a straight line. The semicircular canals are fluid-filled, and movement of the fluid sends signals to the brain about speed and direction of rotational movements of the head. The otolithic organs have a viscous gel layer with small crystals resting on it, which when moved produce a sensory signal.
82
Q

Symptoms of vestibular problems

A

Vestibular problems can lead to dizziness when rising too quickly. Lying on the back may cause their head to “swim.” If the vestibular system is not functioning properly, they may feel as if they are falling, causing them to lose their balance

83
Q

what is the cerebral system

A

The cerebellum is a small part of the brain at the back of the head, where it meets the spinal cord. It is the control center for muscle control/movement and balance. The cerebellum receives messages about the body’s position from the inner ear, eyes and muscles and joints which then sends signals to the muscles to make postural adjustments if required to maintain body balance. It also co-ordinates the timing and muscle movements initiated by other brain parts.

84
Q

What are the side effects of the medication, Diuretics

A

Diuretics can cause dehydration (hence the name) headaches, dizziness gout (joint disorders) and muscle cramps and increase urination

85
Q

What are the common medications that people with high blood pressure are on

A

Diuretics are used to reduce BP, or a combination of beta blockers and diuretic. Use the RPE method for checking heart rate as these medications can give a false reading

86
Q

What medication is used to stop inflammatory reactions?

A

Corticosteroids are used to help increase air flow by stopping inflammatory reaction

87
Q

What are one of the side effects of taking lots of medication

A

A decreased renal function which can slow excretion of drugs. The renal system consists of the kidney, ureters, and the urethra. this system filters 200 liters of fluid /day from renal blood flow which allows for toxins, metabolic waste products, and excess ion to be excreted while keeping essential substances in the blood.

88
Q

Factors for exercising with someone who has COPD

A

they should work on balance training,
have higher chances of muscular fatigue and higher chances of getting dizzy

89
Q

What are some of the symptoms of COPD

A

coughing or wheezing shortness of breath trouble breathing

90
Q

What factors are to be considered when exercising with someone with CAD

A

-Use RPE instead of heart rate monitoring.
-Get written approval from their doctor
-Check blood pressure before, during and after each exercise session
-Have them attend small group classes so they have the support from others

91
Q

What factors to consider when exercising with people with hypertension

A

-Before you train the client, get them to see their doctor
-Use low resistance, higher repetition weight training exercises and low impact
-Check the person’s blood pressure every time you exercise with them

92
Q

Cardiovascular issues can cause which of the following health conditions

A

CAD
Stroke
PAD
Hypertension

93
Q

what is the most common mood disorder in older adults

A

Depression

Older Adult Fitness (4 decks)

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