CLASS 4 - Physiological Aspects of Aging

Question 1

T/F: Decline is inevitable and uncontrollable.

Answer 1

True

Question 2

T/F: The rate and extent of decline is uncontrollable.

Answer 2

False, they are partially controllable

Question 3

What is the rate of decline for peak oxygen transport?

Answer 3

5 ml/kg/min per decade (age 25-65)

Question 4

What is the issue with increased body fat and decreased glucose tolerance due to aging?

Answer 4

Increases the risk of diabetes

Question 5

How much peak muscle force do we lose from age 40-65?

Answer 5

25%

Question 6

How much lean tissue do we lose from age 40-65?

Answer 6

25%

Question 7

How much lean tissue and muscle force do we lose each year from age 40-65?

Answer 7

1% per year (on average)

Question 8

Name 3 functional changes associated with aging (5)

Answer 8

1. Decrease in balance
2. Slower reaction time
3. Slower movement
4. Deterioration of special senses (except touch)
5. Impaired memory

Question 9

How much flexibility do we lose per decade?

Answer 9

7%

Question 10

At what age is peak bone density?

Answer 10

25 yrs

Question 11

Regular PA can decrease the normal aging process by:

Answer 11

10-20 yrs

Question 12

What percent per decade does VO2max decrease from age 25-65?

Answer 12

10% or 5ml/kg/min per decade

Question 13

What 3 factors are responsible for the decline in aerobic capacity?

Answer 13

1. Decreased stroke volume
2. Reduced max HR
3. Decreased max cardiac output

Question 14

Minimal VO2 for independent living at age 85 for women?

Answer 14

15 ml/kg/min

Question 15

Minimal VO2 for independent living at age 85 for men?

Answer 15

18 ml/kg/min

Question 16

To decrease the risk of abnormal cardiac responses, ___ and ___ are extremely important in PA.

Answer 16

Warm up & cool down

Question 17

An aging heart is more prone to:

Answer 17

Ventricular fibrillation

Question 18

Insufficient cardiac blood supply may result in:

Answer 18

Chest pain and SOB

Question 19

In untrained people, early fatigue for an intensity of __ may occur

Answer 19

70-75%

Question 20

T/F: Resting HR increases with age.

Answer 20

False, it remains unchanged

Question 21

T/F: Betablockers can lower HR by up to 20 bpm.

Answer 21

False, 30 bpm

Question 22

Why may a HR monitor not work on older adults?

Answer 22

Increased HR and BP variability due to reductions in parasympathetic activity

Question 23

T/F: PA can prevent a decrease in autonomic regulation of the heart.

Answer 23

False, it decreases with age regardless

Question 24

T/F: As we age, there is a decrease in the hearts ability to contract during exercise.

Answer 24

True

Question 25

What two tests can you use in place of RPE?

Answer 25

Talk test and song test

Question 26

T/F: Resting and exercise BP remain unchanged with age.

Answer 26

False, both increase

Question 27

Why does BP increase during exercise when we age?

Answer 27

Lack of vasodilation

Question 28

Training at what percent of VO2 max is recommended?

Answer 28

40-70%

Question 29

Training at what percent of HR max is recommended

Answer 29

55-80%

Question 30

Training at what RPE is recommended

Answer 30

12-15

Question 31

Exercise is contraindicated when BP is more than:

Answer 31

200/115 mmHg

Question 32

Between 30-70 yrs, vital capacity decrease by:

Answer 32

Up to 50%

Question 33

Between 30-70 years, MVV decrease by:

Answer 33

Up to 50%

Question 34

T/F: as we age, the efficacy of gas exchange in the lungs remains unchanged.

Answer 34

False, decreases

Question 35

What two main pulmonary changes occur with age?

Answer 35

1. Increased respiratory wall stiffness & airway closure 2. Decreased respiratory muscle strength

Question 36

Which muscle contraction loses more strength with age A) isometric B) concentric C) eccentric

Answer 36

B

Question 37

T/F: mod-vig PA can prevent pulmonary decline until about age 60.

Answer 37

True

Question 38

What is sarcopenia?

Answer 38

Decrease in muscle mass

Question 39

What are the two criteria for sarcopenia?

Answer 39

1. Low muscle mass 2. Low gait speed

Question 40

How low does muscle mass need to be in order to be considered sarcopenia?

Answer 40

Two standard deviations

Question 41

How slow does walking speed need to be to be considered sarcopenia?

Answer 41

Below 0.8 m/s (normal is 1.0-1.2 m/s)

Question 42

T/F: Sarcopenia results in decreased BP?

Answer 42

False, increases due to arterial stiffness

Question 43

T/F: Sarcopenia results in decreased insulin sensitivity.

Answer 43

True, due to increased fat mass

Question 44

T/F: Sarcopenia results in decreased aerobic capacity, bone density, and metabolic rate.

Answer 44

True

Question 45

Which muscle fibers are first to atrophy in OA?

Answer 45

Type II, fast contracting & fast fatigue

Question 46

What percent of atrophy occurs with age?

Answer 46

25-50%

Question 47

Where are there the most type II muscle fibers?

Answer 47

The back and thighs

Question 48

When is muscle power important for OA?

Answer 48

Recovering from tripping, ADLs, recreational activities

Question 49

What percent of typical 70 yr old males cannot climb 1 set of stairs without stopping?

Answer 49

25%

Question 50

What percent of typical 70 yr old males has trouble lifting 10 lbs or walking several blocks?

Answer 50

33%

Question 51

What are 3 causes of decreased muscle power in OAs?

Answer 51

1. Decreased habitual PA 2. Atrophy of type II fibers 3. Decrease in number of motor units (especially type II)

Question 52

What percent of flexibility is lost from age 30-70?

Answer 52

30-70%

Question 53

Normal aging can be described as a slow/continuous change in:

Answer 53

1. Cognition 2. Motor function 3. Special senses