Exam 3 Week 6 Older Population Flashcards
what are the benefits for exercise for older people
- increase life expectancy,
- decrease the progression and development of chronic diseases,
- decreased the risk of disability
- improve their quality of life.
what are some important considerations
they all have different health status, and physical function
they exert a higher percentage of effort the young people
what are 3 METs in old people compared to young people
for young, may be very easy. for old, may be extremely challenging, and too hard and intense for them.
what is the PAG for older adults
150 minutes moderate activity, and when they cannot do the 150 minutes, then they just do as much as they can
what is the most important thing exercise should work to maintain and improve in the elderly
balance, and decrease the risk of falling.
what should physical activities that are prescribed to older people do
promote functional independence,
what should an exercise program for the elderly include
cardio, strength, muscular endurance, flexibility and balance
how do we get compliance
- achievable meaningful goals
- include traditional things
- include lifestyle activities
does exercise for the elderly need to be structured
no! we can have them do 30 minutes of housework or gardening or 45 minutes of grocery shopping.
what should the frequency of aerobic exercise be for the elderly
3-5x/week
what intensity should the older people exercise at
moderate
5-6 RPE
12-13 RPE
how much time should an old person exercise
20-30 minutes
what types of exercises should the elderly do
aerobic, walking, jogging, elliptical, biking, swimming, ENJOYABLE
how often should the elderly do RT, and at what intensity
2-3x/week
60-80% 1RM
(10-15 reps initially)
how many reps for strength and power, and then endurance
then how many sets
strength and power (8-12 reps)
endurance (15-20 reps)
2-3 sets
