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KIN 335 > Exercise and aging > Flashcards

Exercise and aging Flashcards

1
Q

What percentage of americans exceed the age of 65

A

13%

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2
Q

how many americans will exceed 85 by 2030?

A

20%

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3
Q

why is physical inactivity deadly?

A

It causally related to nearly 30%
of all deaths from heart disease, colon cancer,and diabetes

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4
Q

what is healthspan?

A

total numberof years a person remains in excellent health

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5
Q

why are healthful habits important?

A

survive longer, and the risk of disability and necessity to seek home health care is postponed and
compressed into fewer years at the end of life

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6
Q

what do gerontologists consider to be part of successful aging?

A
  • Physical health
  • Spirituality
  • Emotional and educational health
  • Social satisfaction
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7
Q

what is now the primary aging goal

A

vitality, not longevity

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8
Q

define healthy life expectancy

A

expected number of years living in full health

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9
Q

what is involved in calculating healthy life expectancy?

A

disability-adjusted life expectancy

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10
Q

how is disability-adjusted life expectancy calculated?

A

overall life expectancy - years
of ill health, weighted according to severity

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11
Q

which lifestyle behaviours add years to your life?

A
  • No smoking
  • Drink moderately
  • Keep physically active
  • Diet
  • Control body weight and blood pressure
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12
Q

what percentage of the us population exercise vigorously for 30 minutes at least 3 times per week?

A

15%

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13
Q

what percentage of the us population do not exercise regularly?

A

60%

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14
Q

how many americans are sedentary?

A

25%

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15
Q

how many americans exercise lightly to moderately regularly?

A

22%

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16
Q

who are more likely to be physically inactive?

A
  • women
  • older adults
  • less affluent people
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17
Q

what increases the likelihood of an exercise catastrophe?

(7 things)

A
  • Genetic predisposition
  • History of fainting or chest pain with physical activity
  • Unaccustomed vigorous exercise
  • psychologic stress
  • Extremes environmental temperature
  • Straining exercise with static muscle-action
  • viral infection or when feeling ill
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18
Q

how is frequency of vigorous exercise associated with the risk of triggering a heart attack?

A

more vigorous exercise = less risk

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19
Q

why is SeDs important

A
  • Will cause 2.5 million premature American deaths in next decade
  • Will cost $2-3 trillion in health care expenses in the U.S. in next decade
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20
Q

what is SeDs

A
  • sedentary environment death syndrome
  • relates to premature death caused by physical inactivity
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21
Q

when are men and women strongest?

A

20-40 years old when muscle cross sectional area is highest

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22
Q

what are the patterns for strength decline with aging

A
  • Concentric strength declines slowly at first and then more rapidly after middle age
  • Power capacity declines faster than maximal
    strength
  • Eccentric strength declines laterand progresses more slowly than concentric strength
  • Arm strength deteriorates slower than leg strength
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23
Q

what is motor unit remodeling?

A

a normal, continuous process that involves motor endplate repair and reconstruction

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24
Q

what does motor unit remodeling cause? What are the consequences of this?

A
  • denervation muscle atrophy
  • combined with inactivity can reduce muscle mass, function, and cross sectional area
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25
Q

what is the primary cause of strength loss between ages 25 to 85?

A
  • 40-50% loss in muscle mass
26
Q

which two factors cause a reduction in muscle mass with aging even in healthy, physically active adults

A
  • muscle fiber atrophy
  • loss of motor units

you lose muscle fibers due to denervation and disuse

27
Q

how do older men and women differ in adaptations to resistance training?

A
  • Older men who resistance train have greater absolute gains in muscle size and strength women
  • percentage improvement is similar

different absolute gains, similar relative gains

28
Q

how well does muscle respond to training?

A

responds to vigorous training with
rapid improvement into the ninth decade of life

29
Q

how does aging affect neural function?

A

40% decline in spinal cord axon number and a 10% decline in nerve conduction velocity

30
Q

what do the decrements in spinal cord axons and nerve conduction cause?

A

contribute to age-related decrement in neuromuscular performance

31
Q

how can one slow the age-related decline in cognitive
performance

A

physically active lifestyle and specific exercise training
* positively affects neuromuscular functions at any age
* lower incidence of cognitive impairment, depression, and dementia
* may prevent age-related brain atrophy

32
Q

how many older adults have impaired glucose tolerance? What does this cause?

A
  • 40% of those 65 to 75 years
  • 50% of those >80 years
  • leads to type 2 diabetes
33
Q

which 5 parts of the endocrine system are affected by aging?

A
  1. glucose tolerance
  2. pituitary gland
  3. Hypothalamic–pituitary gonadal axis
  4. Adrenal cortex
  5. Growth hormone/insulin-like growth factor axis
34
Q

what are the consequences of the pituitary gland with aging?

A

decreases thyrotropin release

(this is a thyroid stimulating hormone)

35
Q

what are the consequences of the Hypothalamic–pituitary–gonadal axis with aging?

A

menopause and andropause

36
Q

what are the consequences of the Adrenal cortex with aging?

A
  • reduced output of DHEA
  • less steroid hormone

(dehydroepiandrosterone; hormone produced by adrenal
glands; steroid hormone precursor)

37
Q

what are the consequences of the Growth hormone/insulin-like growth factor axis with aging?

A
  • somatopause
  • decline in growth hormone and insulin-like growth factor 1 (IGF-1)
38
Q

what are the two impairments to pulmonary function with aging?

A
  • Mechanical constraints cause deterioration in static and dynamic lung function
  • Slowing of pulmonary ventilation and gas exchange kinetics during transition from rest to submaximal exercise
39
Q

how does training affect gas exchange kinetics for older men?

A

increases gas exchange kinetics to levels approaching values for fit young adults

40
Q

how quickly does aging affect VO2max

A

declines 1% yearly and occurs twice as fast in sedentary compared to physically active

41
Q

why can’t exercise completely mitigate the decrease in VO2max with age?

A
  • lower cardiac output due to smaller stroke volume and lower mhr
  • Compliance of large arteries declines from changes in arterial wall properties
  • Decreased capillary:muscle fiber ratio and arterial cross-section = less blood flow to muscle
42
Q

what causes the decline in max heart rate with aging?

A
  • reduced medullary outflow of sympathetic activity
  • decreased SA node funciton
  • reduced chronotropic response to beta-adrenergic stimulation
43
Q

is there a training effect for max heart rate?

A

yes, the maximum heart rate decline in athletes between age 50 to 70 is smaller than predicted

44
Q

why does stroke volume decrease with age?

A
  • combined effects of reduced left ventricular systolic and diastolic myocardial performance
  • increased left ventricular stiffness
45
Q

what is the decrease in peripheral blood flow related to?

specifically capillaries

A

age-related decrease in muscle mass

makes sense. less muscle mass, less demand for blood

46
Q

compare and contrast the effects of sedentary lifestyles and aging. Why should we train at all?

A
  • Sedentary and unhealthy behaviors produce losses in functional capacity as great as aging effects
  • Training of older persons may slow or even reverse decline in functional capacity
  • Low- and high-intensity exercise allow elderly to retain cardiovascular function at a higher level than sedentary counterparts
  • After age 18, men and women progressively gain body mass and fat until 5th or 6th decade
47
Q

How does exercise affect VO2max in older adults?

A
  • enhances heart’s systolic and diastolic properties
  • increases VO2max to same
    relative extent as younger adults
48
Q

which factors affect the magnitude of response to exercise in old age?

A
  • initial fitness
  • genetics
  • type
    of training

can include other factors too

49
Q

which conditions does regular physical activity seem to help prevent?

A
  • all cause mortality
  • coronary artery disease
  • hypertension
  • obesity
  • stroke
  • colon cancer
  • breast cancer
  • prostate cancer
  • lung cancer
  • type 2 diabetes
  • osteoporosis
50
Q

how does regular exercise affect VO2max in older adults

A

delays the decline

51
Q

What do the wide bands in figure b represent?

A
  • active individuals can have high VO2max even at old age
  • seems that physical activity status and inherent fitness are important
52
Q

How do exercise and aging affect ventricular stiffness?

A

more frequent exercise leads to more compliant arterial trees

53
Q

describe set point theory

A
  • everyone has an activity threshold/set point
  • below this point is suboptimal for healthspan
  • above it doesn’t improve aging and only improves performance
54
Q

can motor unit loss be prevented?

A

yes, old running athletes showed similar motor units in tibialis anterior compared to young people

55
Q

define specific force

A

unit of force divided by cross sectional area

56
Q

what contributes to specific force?

A

myosin concentration

57
Q

how does aging affect specific force?

A
  • equivocal findings
  • training status matters more
  • master runners had similar type 1 and 2a specific force compared to young counterparts
58
Q

which factors affect muscle loss outside of training?

A
  • chronic inflammation
  • oxidative stress
  • anabolic resistance
  • impaired regenerative capacity
59
Q

how does aging affect metabolism?

A
  • mitochondria oxidative capacity decreases
  • however, old athletes still have better capacity than young sedentary people
60
Q

is insulin affected by aging?

A

it is more affected by activity

KIN 335 (14 decks)

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