CLASS 4 - Physiological Aspects of Aging Flashcards
T/F: Decline is inevitable and uncontrollable.
True
T/F: The rate and extent of decline is uncontrollable.
False, they are partially controllable
What is the rate of decline for peak oxygen transport?
5 ml/kg/min per decade (age 25-65)
What is the issue with increased body fat and decreased glucose tolerance due to aging?
Increases the risk of diabetes
How much peak muscle force do we lose from age 40-65?
25%
How much lean tissue do we lose from age 40-65?
25%
How much lean tissue and muscle force do we lose each year from age 40-65?
1% per year (on average)
Name 3 functional changes associated with aging (5)
- Decrease in balance
- Slower reaction time
- Slower movement
- Deterioration of special senses (except touch)
- Impaired memory
How much flexibility do we lose per decade?
7%
At what age is peak bone density?
25 yrs
Regular PA can decrease the normal aging process by:
10-20 yrs
What percent per decade does VO2max decrease from age 25-65?
10% or 5ml/kg/min per decade
What 3 factors are responsible for the decline in aerobic capacity?
- Decreased stroke volume
- Reduced max HR
- Decreased max cardiac output
Minimal VO2 for independent living at age 85 for women?
15 ml/kg/min
Minimal VO2 for independent living at age 85 for men?
18 ml/kg/min
To decrease the risk of abnormal cardiac responses, ___ and ___ are extremely important in PA.
Warm up & cool down
An aging heart is more prone to:
Ventricular fibrillation
Insufficient cardiac blood supply may result in:
Chest pain and SOB
In untrained people, early fatigue for an intensity of __ may occur
70-75%
T/F: Resting HR increases with age.
False, it remains unchanged
T/F: Betablockers can lower HR by up to 20 bpm.
False, 30 bpm
Why may a HR monitor not work on older adults?
Increased HR and BP variability due to reductions in parasympathetic activity
T/F: PA can prevent a decrease in autonomic regulation of the heart.
False, it decreases with age regardless
T/F: As we age, there is a decrease in the hearts ability to contract during exercise.
True
What two tests can you use in place of RPE?
Talk test and song test
T/F: Resting and exercise BP remain unchanged with age.
False, both increase
Why does BP increase during exercise when we age?
Lack of vasodilation
Training at what percent of VO2 max is recommended?
40-70%
Training at what percent of HR max is recommended
55-80%
Training at what RPE is recommended
12-15
Exercise is contraindicated when BP is more than:
200/115 mmHg
Between 30-70 yrs, vital capacity decrease by:
Up to 50%
Between 30-70 years, MVV decrease by:
Up to 50%
T/F: as we age, the efficacy of gas exchange in the lungs remains unchanged.
False, decreases
What two main pulmonary changes occur with age?
- Increased respiratory wall stiffness & airway closure
- Decreased respiratory muscle strength
Which muscle contraction loses more strength with age
A) isometric
B) concentric
C) eccentric
B
T/F: mod-vig PA can prevent pulmonary decline until about age 60.
True
What is sarcopenia?
Decrease in muscle mass
What are the two criteria for sarcopenia?
- Low muscle mass
- Low gait speed
How low does muscle mass need to be in order to be considered sarcopenia?
Two standard deviations
How slow does walking speed need to be to be considered sarcopenia?
Below 0.8 m/s
(normal is 1.0-1.2 m/s)
T/F: Sarcopenia results in decreased BP?
False, increases due to arterial stiffness
T/F: Sarcopenia results in decreased insulin sensitivity.
True, due to increased fat mass
T/F: Sarcopenia results in decreased aerobic capacity, bone density, and metabolic rate.
True
Which muscle fibers are first to atrophy in OA?
Type II, fast contracting & fast fatigue
What percent of atrophy occurs with age?
25-50%
Where are there the most type II muscle fibers?
The back and thighs
When is muscle power important for OA?
Recovering from tripping, ADLs, recreational activities
What percent of typical 70 yr old males cannot climb 1 set of stairs without stopping?
25%
What percent of typical 70 yr old males has trouble lifting 10 lbs or walking several blocks?
33%
What are 3 causes of decreased muscle power in OAs?
- Decreased habitual PA
- Atrophy of type II fibers
- Decrease in number of motor units (especially type II)
What percent of flexibility is lost from age 30-70?
30-70%
Normal aging can be described as a slow/continuous change in:
- Cognition
- Motor function
- Special senses
