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Geriatrics > exercise and PA for older adults > Flashcards

exercise and PA for older adults Flashcards

1
Q

Short performance battery measures… (3)

A

balance, gait speed, and chair stand

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2
Q

physical performance test is used to predict…

A

functional mobility

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3
Q

walking more than ____ mph is moderate intensity

A

3

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4
Q

bicycling faster than ___ mph is vigorous intensity

A

10

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5
Q

you are considered to have a mobility disability if you cannot…

A
  • walk 1/4 mile
  • climb a flight of stairs
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6
Q

______ test predicts the likelihood of a new mobility disability for each 30 sec increase over 5 minutes

A

400 meter

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7
Q

slippery slope of aging

A

fun > function > frailty > failure

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8
Q

function

A

have to make choices about their activities due to some decreased physical capacity

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9
Q

failure

A

completely dependent and often bed bound

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10
Q

frailty

A

require help with IADLS and ADLs

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11
Q

functional 6 minute walk distance

A

350-500

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12
Q

30 sec sit to stand functional reps

A

8-15

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13
Q

functional training

A

overloading the movement or activity of interest to challenge the whole neuromuscular system rather than simply challenging a muscle

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14
Q

key muscles for bed mobility

A

abs, erector spinae, glute max

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15
Q

key muscles for transfers and squats

A

glute max/med, obturator ext, piriformis, quads

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16
Q

key muscles for ambulation

A

trunk muscles

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17
Q

key muscles for floor transfers

A

abs, erector spinae, gute max/med, obt ext, piri, quads, gastroc/sol

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18
Q

key muscles for fast gait and jumping

A

gastroc/sol, glute max.med, quads

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19
Q

how to test if you pt is walking at max speed

A

grab pt and have them walk with you… see if they can keep up

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20
Q

T or F: the improvement of functional movement is due to strengthening

A

F: it is due to motor learning

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21
Q

what kind of rpactice is best to help transfer a functional movement to other environments

A

randomhow o

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22
Q

ften should you do balance training

A

daily

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23
Q

how often should you stretch

A

5-7 times per weekt

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24
Q

two clinical measurements for aerobic capacity

A

6 min walk test and 400m walk

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25
Karvonen method formula
(60-80% x (220-age-resting HR)) + resting HR
26
can a pt rest during 6 min walk test
yes, but they cannot sit down
27
how often should you give encouragement during 6 minute walk test
every 1 min *encouragement increases performance
28
if systolic BP is higher than ______ or diastolic higher than ______ you should not exercise
200 mmHG 120 mmHg
29
is HR higher or lower in water than on land
lower
30
what pts may aquatic exercise be indicated for
people with painful joints (OA/overweight)
31
T or F: there are no absolute contraindications for strengthening exercises
T
32
is it important to prevent what when doing strengthening with older adults
breath holding
33
measurements for flexibility
- modified sit and reach (in chair) - back scratch (Apley's test)
34
contraindication for stretching
joint instability
35
measurements for plyometrics
- isokinetic dynamometer - time taken to complete tasks
36
with very frail older adults you may have to start with what kind of exercise
open chain
37
otago exercise program
strength and balance retraining program designed to prevent falls in older people living in the community
38
frequency/duration of otago exercise program
30 mins 3x/week and a walk at least 2x/week
39
what muscles do strengthening exercises focus on in otago exercise program
knee flexors, knee extensors, hip abductors, DF, PF
40
T or F: otago exercise program only includes static balance exercises
F: static and dynamic
41
in the otago exercise program, you walk ____ minutes at least ____ a week
30 twice *can be broken up into shorter session
42
T or F: there was a significant difference in the risk of a serious or moderate injury occurring with otago exercise program
F: there was not
43
T or F: the otago exercise program significantly reduced the risk of death over 12 months
T
44
T or F: intense resistance training is good for people with renal failure
F: keep it light (no more than 10lns)
45
T or F: gait speed is related to survival
T
46
older adults should walk how may steps per day
10000
47
physical activity guidelines for older adults
-150 minutes of moderate or 75 minutes of vigorous activity per week -resistance training of major muscle groups at least twice a week
48
T or F: physical inactivity increases the risk of developing health conditions and disability
T
49
how many steps ina. flight of stairs
12-15
50
fun
physical ability to do whatever you want
51
is muscle strength or power more critical in the onset of mobility disability?
power
52
does muscle power or strength decline daster
power
53
T or F: you need 5/5 muscle strength to walk
F
54
functional gait speed
0.8-1.5 m/sec
55
to improve you should work at at least _____% of your capacity
60% 80% is preferred
56
what can you use to assess overload
RPE
57
specificity
match the type of muscle contraction, speed of contraction, and functional movementa
58
a minimum of ____ weeks is needed to achieve a true strengthening response in muscle tissue
6
59
T or F: motor learning requires repetition and sufficient stimulus
T
60
how many sets is best for effective strength training
3
61
young people should hold stretches for _____ but older adults should hold for ____ secs
30 60
62
target heart rate is ____ to ___% of max heart ratte
60-80%
63
formula for target HR
60-80% x (220-age)
64
T or F: you should take vital signs before and after 6MWT
T
65
what should you get at the end of 6MWT in addition to vitals
RPE
66
T or F: you cannot use an AD during aerobic exercise
F
67
if resting HR is above _________ pt should not exercise
100 bpm
68
what are some downsides to aquatic therapy (3)
- safety issues getting in and out of water - drowning - people with open wounds
69
what are some ways to measure strength
- MMT - dynamometry - isokinetic dynamometers -RM test
70
T or F: muscle strength is associated with mobility disability risk and gait speed
T
71
plyometrics increases muscle...
power *careful with this
72
T or F: otago exercise program reduced fall rate over 12 months
T
73
Tai Chi is a form of...
martial arts
74
T or F: exercise improves the effectiveness of insulin in type 2 diabetes and glycemic control in type 1 and type 2
T
75
T or F: exercise helps prevent type 2 diabetes
T
76
T or F: exercise can improve function in those with renal failure
T

Geriatrics (6 decks)

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