Exercise and Aging Learning Objectives (L31)

Question 1

Often often is it recommended that older adults engage in strengthening activity?

Answer 1

At least 2x per week

Question 2

What are the duration guidelines for exercise/activity in adults (minutes per week)?

Answer 2

150mins of moderate intensity activity, or 75mins of vigorous (or a mix of moderate and vigorous)

Question 3

What are the 5 PA guidelines for older Australian adults (> 64y)

Answer 3

1. Should do some form of physical activity
2. Should be active every day in as many ways as possible
3. Should accumulate at least 30 minutes of moderate intensity physical activity on most,
   preferably all, days
4. Start at a level that is easily manageable and gradually build up
5. Older people who continue to enjoy a lifetime of vigorous physical activity should carry on
   doing so in a manner suited to their capability into later life (provided it is safe to do so)

Question 4

What is the difference between lifespan and healthspan?

Answer 4

Lifespan – years of life
Healthspan – years in excellent health

Question 5

What is vitality?

Answer 5

High levels of physical function and fitness

Question 6

What illness related factors influence lifespan?

Answer 6

Water purification
Sanitation
Nutrition
Health care

Question 7

What lifestyle related factors influence lifespan?

Answer 7

Physical activity
Smoking
Diet
Alcohol and drug misuse

Question 8

What is somatopause? What are the consequences?

Answer 8

Decrease somatotropin (GH), and an associated decrease in IGF-1.
Consequence: dec. size of muscles & bone

Question 9

How is menopause diagnosed? What are some psychological consequences?

Answer 9

It is typically diagnosed when a woman has gone without a menstrual period for 12 consecutive months.
Depression, mood changes.

Question 10

Why does menopause impact bone density?

Answer 10

Menopause typically involves a decrease in estradiol/estrogen levels (Estrogen [anabolic] plays a crucial role in maintaining bone density).

Question 11

What is the age-related decrease in testosterone called?

Answer 11

Andropause (decrease in testosterone, aka: an androgen), which also causes a decrease in DHEA

Question 12

What happens to glucose metabolism at a) 75y, and b) 80y?

Answer 12

a) 40% loss
b) 50% loss

Question 13

How much muscle mass do older adults loose (on average) after 40?

Answer 13

~3-5%

Question 14

What happens to type I and II muscle fibres after 40?

Answer 14

Type II (FT): Gradual loss AND atrophy
Type I (ST): Increase from ~50% to ~60%

Question 15

What is the main contributor to fall risks and T2DM in older adults

Answer 15

Neuromuscular change
a) Falls: slow muscle loss and atrophy + reduced capacity to activate muscle (neurological changes)
b) T2DM: decreased contraction mediated glucose uptake, causes higher levels of blood glucose, increase insulin resistance

Question 16

To what age (generally) can strength qualities be maintained in older adults

Answer 16

Strength can be well maintained with training to at least 60 years of age

Question 17

Can power qualities be maintained with progressive aging? Why/Why not?

Answer 17

No. Power generally declines with age even with training (due to a gradual loss of FT fibres)

Question 18

In older adults, what %age loss of speed would you expect to see each year?

Answer 18

6%

Question 19

What % of number of spinal cord axons in lost in older adults (generally)

Answer 19

40%

Question 20

What % in nerve conduction velocity is lost in older adults (generally)

Answer 20

10%

Question 21

What is an exercise-related factor by which reduces the risk of memory loss and dementia?

Answer 21

Regular PA

Question 22

Should you be concerned with small changes in cognitive performance in older adults?

Answer 22

No. Small declines with age is normal

Question 23

Should you be concerned with changes to BMI in older adults?

Answer 23

Not typically, common for age 18-60y to increase in body weight and body fat each year

Question 24

What is an exercise-related factor by which reduces the risk of memory loss and dementia?

Answer 24

Regular PA

Question 25

What process decreases energy intake requirements in older adults?

Answer 25

Increased body weight and body fat, and decreases in muscle mass cause decreases in metabolic rate

Question 26

What are 5 roles of exercise in older adults

Answer 26

Greater maintenance of muscle mass
(which has a positive influence on metabolism and T2D risk)
Greater maintenance of mobility
Greater capacity to live independently (QOL)
Reduced risk of multiple ‘lifestyle’ diseases
Reduced risk of falls

Question 27

If an older adult screening questionnaire has answered ‘YES’ to a) is the patient is at high risk of falls, and b) is the patient willing to participate in an exercise program, what type of exercises might be best suited?

Answer 27

Tai Chi, Otago exercise program or other closely supervised activity

Question 28

If an older adult screening questionnaire has answered ‘NO’ to a) is the patient is at high risk of falls, and b) is the patient willing to participate in an exercise program, what referral is best suited?

Answer 28

Refer to physiotherapy

Question 29

If an older patient is not at risk of falling but not willing to participate in a community based program, what type of exercises might be best suited?

Answer 29

Regular physical activity such as walking, going to the gym, swimming or other activities patient may have access to

Question 30

For exercise to be effective in the prevention of falls, the progression (duration, frequency and loading) must be:

Answer 30

• Continued over a duration of > 50 hrs
• Carried out two to three times a week
• Be sufficiently progressive

Question 31

For exercise to be effective in the prevention of falls, the type of exercise must be specific to:

Answer 31

Balance: Challenge a person’s balance
Standing: Involve exercise in standing

Question 32

For exercise to be effective in the prevention of falls, the type of exercise must at-least include:

Answer 32

Resistance training (neuromuscular adaptations)