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EXCI 455: Physical Activity, Health, and Aging > CLASS 2 - Successful Aging > Flashcards

CLASS 2 - Successful Aging Flashcards

1
Q

What are the 3 “R’s” that helped Esther get to 100yrs old?

A
  1. Resilience
  2. Resourcefulness
  3. Resolution
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2
Q

In the US, the number of centinarians have increased from 38,300 in 1990 to ___ in 2009.

A

96,548

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3
Q

True or false? Centinarians are 20x likely to have a long-lived relative than the average person?

A

True

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4
Q

According to the Swedish twin study, what percent of longevity is due to genetics?

A

80%

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5
Q

Esther Tuttle’s advice for aging?

A

“You have to work, be cheerful, and look for something fun to do. It’s a whole attitude.”

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6
Q

Esther Tuttle’s regime? (4)

A
  1. Careful diet
  2. Hard work
  3. Regular exercise
  4. Long list of community service
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7
Q

A study of centinarians in Sardinia found they are: (4)

A
  1. Physically active
  2. Have extensive social networks
  3. Maintain strong ties with family & friends
  4. Less depressed than the average 60yr old
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8
Q

T/F: Optimists live long than pessimists.

A

True

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9
Q

T/F: Pessimists are less likely to be overweight, smoke cigarettes, and avoid exercise.

A

False, they are MORE likely.

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10
Q

T/F: Optimists are less likely to have high BP, diabetes, and high cholesterol.

A

True

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11
Q

How much does genetics determine the againg process?

A

20-30%

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12
Q

Name at least 3 predictors of successful aging (8).

A
  1. Genetics
  2. Culture and gender
  3. Physical and social environment
  4. Socioeconomic status
  5. Life events
  6. Psychological attributes
  7. Lifestyle choices and behaviors
  8. Health and social services
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13
Q

What are the two modern biological theories of aging?

A
  1. Programmed theory
  2. Damage theory
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14
Q

According to the programmed theory, aging follows a ___ ___ that depends on changes in gene expression.

A

Biological timetable

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15
Q

According to the damage theory, ___ ___ to living organisms would induce cumulative damage at various levels.

A

Environmental stress

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16
Q

Out of the programmed and damage theory which one has more studies?

A

Damage theory (500+ vs 75)

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17
Q

What are the sub-categories of the programmed theory? (4)

A
  1. Programmed longevity
  2. Endocrine theory
  3. Immunological theory
  4. Hayflick Immunological theory
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18
Q

Which subcategory is this?

Aging is the result of a sequential switching on and off of certain genes, with a senescence being defined as the time when age-associated deficits are manifested.

A

Programmed longevity

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19
Q

Which subcategory is this?

Biological clocks act through hormones to control the pace of aging. Supported by recent studies showing that insulin plays a key role in the hormonal regulation of aging.

A

Endocrine theory

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20
Q

Which subcategory is this?

The immune system is programmed to decline over time, which leads to an increased vulnerability to infectious disease and thus aging and death.

A

Immunological theory

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21
Q

Which subcategory is this?

Normal human cells can only replicate and devide 40-60 times, and will afterwards be broken down by programmed cell death (apoptosis).

A

Hayflick Immunological Theory

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22
Q

What are the subcategories for the Damage theory? (5)

A
  1. Wear and Tear Theory
  2. Rate of Living Theory
  3. Cross-linking Theory
  4. Free Radical Theory
  5. Somatic DNA Damage Theory
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23
Q

Which subcategory is this?

Cells and tissues have vital parts that wear out from repeated use resulting in aging.

A

Wear and Tear Theory

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24
Q

Which subcategory is this?

The greater an organisms rate of oxygen basal metabolism, the shorter its life-span.

A

Rate of Living Theory

25
Q

Which subcategory is this?

An accumulation of cross-linked proteins damage cells and tissues, Slowing down bodily processes resulting in aging.

A

Cross-Linking Theory

26
Q

Which subcategory is this?

Superoxide and other __ would cause damage to the macromolecular components of the cell, causing cells and eventually organs to stop functioning.

A

Free Radical Theory

27
Q

Which subcategory is this?

Aging results from damage (genetic mutations & damage to mitochondria DNA) to the genetic integrity of the body’s cells.

A

Somatic DNA Damage Theory

28
Q

Which contributes more to life expectancy in animals? Size or HR?

A

HR: slower HR = longer life expectancy

29
Q

In the Hayflick Limit Theory of Aging, the ___ shorten with each cell division, which limits the amount of times a cell can divide.

A

Telomeres

30
Q

What is the concensus on which theory of aging is the most accurate?

A

There isn’t one.

31
Q

Main factors that contributes to successful aging in OAs?

A

Ability to adapt to physical, mental, and social losses later in life.

32
Q

What are the 3 main strategies for functional independence later in life according to the psychological theory?

A
  1. Focusing on high-priority areas of life (feelings of satisfaction and personal control).
  2. Optimize remaining personal skills that enrich and enhance life.
  3. Compensate for losses of physical and mental function by using personal strategies.
33
Q

Name at least 4 key factors of successful aging (according to the psychological theory).

A
  1. Intelligence
  2. Cognitive capacity
  3. Self-efficacy
  4. Self-esteem
  5. Coping style
  6. Resilience
34
Q

What are the two subcategories of the Sociological Theory?

A
  1. Activity Theory
  2. Continuity Theory
35
Q

Which subcategory is this?

Older adults who stay engaged in mental and physical ADLs tend to age in a healthier and happier way.

A

Activity Theory

36
Q

Which subcategory is this?

Older adults who age successfully tend to maintain forward positive health habits, preferences, lifestyles, and relationships from mid-life to later-life.

A

Continuity Theory

37
Q

What are the 2 main influences of adequate social and physical environments on aging according to the sociological theory?

A
  1. Decreased mortality and morbidity
  2. Increased health and well-being
38
Q

What are the 3 factors that influence OA exercise participation?

A
  1. Personal characteristics
  2. Program related factors
  3. Environmental factors
39
Q

T/F: Older adults are just as active as younger adults?

A

False

40
Q

Which demographic factors negatively correlate with exercise participation. (5)

A
  1. Female
  2. Ethnic minority
  3. Older (85+)
  4. Rural residence
  5. Low socioeconomic status
41
Q

Which health related factors negatively correlate with exercise participation? (5)

A
  1. Poor health and physical condition
  2. Illness
  3. Arthritic pain
  4. Smoking
  5. Weight issues
42
Q

What two psychological aspects are needed for exercise participation?

A
  1. Exercise self-efficacy
  2. Perception that benefits outweigh the difficulties (more pros than cons).
43
Q

T/F: The willingness to change is sufficient to begin exercise participation.

A

False, it is necessary, but more factors (self-efficacy and pros vs. cons) are needed.

44
Q

Name 4 motivators for exercise participation (8)

A
  1. Improve health
  2. Prevent disease and disability
  3. Manage chronic illness
  4. Improve mobility
  5. Improve appearance
  6. Decrease stress and anxiety
  7. Reduce risk of depression
  8. Enjoyment
45
Q

What is the most common barrier to exercise reported by OAs?

A) Fear of falling or injury
B) Lack of self-motivation
C) Lack of experience
D) Lack of time

A

B) Lack of self-motivation
D) IS #2

46
Q

T/F: The majority of OAs like programs that are moderate intensity.

A

True

47
Q

T/F: The majority of OAs like programs that are convenient.

A

True

48
Q

T/F: The majority of OAs like programs that are competitive.

A

False

49
Q

T/F: The majority of OAs like programs that are inexpensive.

A

True

50
Q

T/F: The majority of OAs like programs that are unstructured/ independent.

A

True

51
Q

T/F: The majority of OAs like programs that are in a group setting.

A

False

52
Q

T/F: The majority of OAs like programs that are done at home.

A

True

53
Q

Name 3 physical environmental factors that influence exercise participation.

A
  1. Distance from facility/ accessibility
  2. Climate
  3. Neighborhood safety
54
Q

What are the two main environmental factors that influence exercise participation

A
  1. Social support
  2. Physical factors
55
Q

What are the two main steps for improving adoption of an exercise program and boosting adherence?

A
  1. Explore expectations and objectives
  2. Set goals
56
Q

Who takes the primary responsibility for setting exercise goals?

A

The participant. You ask questions and request clarifications.

57
Q

What are the 4 characteristics of good goals?

A
  1. Measurable
  2. Specific
  3. Realistic
  4. Behavioral
58
Q

Why is it important that goals are realistic?

A

Improves self-efficacy

59
Q

T/F: A participant has more control over goals that are outcome oriented rather than behaviorally oriented.

A

False, other way around.

EXCI 455: Physical Activity, Health, and Aging (5 decks)

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