Exercise and Aging Learning Objectives (L31) Flashcards
Often often is it recommended that older adults engage in strengthening activity?
At least 2x per week
What are the duration guidelines for exercise/activity in adults (minutes per week)?
150mins of moderate intensity activity, or 75mins of vigorous (or a mix of moderate and vigorous)
What are the 5 PA guidelines for older Australian adults (> 64y)
- Should do some form of physical activity
- Should be active every day in as many ways as possible
- Should accumulate at least 30 minutes of moderate intensity physical activity on most,
preferably all, days - Start at a level that is easily manageable and gradually build up
- 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)
What is the difference between lifespan and healthspan?
Lifespan – years of life
Healthspan – years in excellent health
What is vitality?
High levels of physical function and fitness
What illness related factors influence lifespan?
Water purification
Sanitation
Nutrition
Health care
What lifestyle related factors influence lifespan?
Physical activity
Smoking
Diet
Alcohol and drug misuse
What is somatopause? What are the consequences?
Decrease somatotropin (GH), and an associated decrease in IGF-1.
Consequence: dec. size of muscles & bone
How is menopause diagnosed? What are some psychological consequences?
It is typically diagnosed when a woman has gone without a menstrual period for 12 consecutive months.
Depression, mood changes.
Why does menopause impact bone density?
Menopause typically involves a decrease in estradiol/estrogen levels (Estrogen [anabolic] plays a crucial role in maintaining bone density).
What is the age-related decrease in testosterone called?
Andropause (decrease in testosterone, aka: an androgen), which also causes a decrease in DHEA
What happens to glucose metabolism at a) 75y, and b) 80y?
a) 40% loss
b) 50% loss
How much muscle mass do older adults loose (on average) after 40?
~3-5%
What happens to type I and II muscle fibres after 40?
Type II (FT): Gradual loss AND atrophy
Type I (ST): Increase from ~50% to ~60%
What is the main contributor to fall risks and T2DM in older adults
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
To what age (generally) can strength qualities be maintained in older adults
Strength can be well maintained with training to at least 60 years of age
Can power qualities be maintained with progressive aging? Why/Why not?
No. Power generally declines with age even with training (due to a gradual loss of FT fibres)
In older adults, what %age loss of speed would you expect to see each year?
6%
What % of number of spinal cord axons in lost in older adults (generally)
40%
What % in nerve conduction velocity is lost in older adults (generally)
10%
What is an exercise-related factor by which reduces the risk of memory loss and dementia?
Regular PA
Should you be concerned with small changes in cognitive performance in older adults?
No. Small declines with age is normal
Should you be concerned with changes to BMI in older adults?
Not typically, common for age 18-60y to increase in body weight and body fat each year
What is an exercise-related factor by which reduces the risk of memory loss and dementia?
Regular PA
What process decreases energy intake requirements in older adults?
Increased body weight and body fat, and decreases in muscle mass cause decreases in metabolic rate
What are 5 roles of exercise in older adults
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
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?
Tai Chi, Otago exercise program or other closely supervised activity
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?
Refer to physiotherapy
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?
Regular physical activity such as walking, going to the gym, swimming or other activities patient may have access to
For exercise to be effective in the prevention of falls, the progression (duration, frequency and loading) must be:
- Continued over a duration of > 50 hrs
- Carried out two to three times a week
- Be sufficiently progressive
For exercise to be effective in the prevention of falls, the type of exercise must be specific to:
Balance: Challenge a person’s balance
Standing: Involve exercise in standing
For exercise to be effective in the prevention of falls, the type of exercise must at-least include:
Resistance training (neuromuscular adaptations)
