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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
Q

Karvonen method formula

A

(60-80% x (220-age-resting HR)) + resting HR

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26
Q

can a pt rest during 6 min walk test

A

yes, but they cannot sit down

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27
Q

how often should you give encouragement during 6 minute walk test

A

every 1 min
*encouragement increases performance

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28
Q

if systolic BP is higher than ______ or diastolic higher than ______ you should not exercise

A

200 mmHG
120 mmHg

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29
Q

is HR higher or lower in water than on land

A

lower

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30
Q

what pts may aquatic exercise be indicated for

A

people with painful joints (OA/overweight)

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31
Q

T or F: there are no absolute contraindications for strengthening exercises

A

T

32
Q

is it important to prevent what when doing strengthening with older adults

A

breath holding

33
Q

measurements for flexibility

A
  • modified sit and reach (in chair)
  • back scratch (Apley’s test)
34
Q

contraindication for stretching

A

joint instability

35
Q

measurements for plyometrics

A
  • isokinetic dynamometer
  • time taken to complete tasks
36
Q

with very frail older adults you may have to start with what kind of exercise

A

open chain

37
Q

otago exercise program

A

strength and balance retraining program designed to prevent falls in older people living in the community

38
Q

frequency/duration of otago exercise program

A

30 mins 3x/week and a walk at least 2x/week

39
Q

what muscles do strengthening exercises focus on in otago exercise program

A

knee flexors, knee extensors, hip abductors, DF, PF

40
Q

T or F: otago exercise program only includes static balance exercises

A

F: static and dynamic

41
Q

in the otago exercise program, you walk ____ minutes at least ____ a week

A

30
twice
*can be broken up into shorter session

42
Q

T or F: there was a significant difference in the risk of a serious or moderate injury occurring with otago exercise program

A

F: there was not

43
Q

T or F: the otago exercise program significantly reduced the risk of death over 12 months

A

T

44
Q

T or F: intense resistance training is good for people with renal failure

A

F: keep it light (no more than 10lns)

45
Q

T or F: gait speed is related to survival

A

T

46
Q

older adults should walk how may steps per day

A

10000

47
Q

physical activity guidelines for older adults

A

-150 minutes of moderate or 75 minutes of vigorous activity per week
-resistance training of major muscle groups at least twice a week

48
Q

T or F: physical inactivity increases the risk of developing health conditions and disability

A

T

49
Q

how many steps ina. flight of stairs

A

12-15

50
Q

fun

A

physical ability to do whatever you want

51
Q

is muscle strength or power more critical in the onset of mobility disability?

A

power

52
Q

does muscle power or strength decline daster

A

power

53
Q

T or F: you need 5/5 muscle strength to walk

A

F

54
Q

functional gait speed

A

0.8-1.5 m/sec

55
Q

to improve you should work at at least _____% of your capacity

A

60%
80% is preferred

56
Q

what can you use to assess overload

A

RPE

57
Q

specificity

A

match the type of muscle contraction, speed of contraction, and functional movementa

58
Q

a minimum of ____ weeks is needed to achieve a true strengthening response in muscle tissue

A

6

59
Q

T or F: motor learning requires repetition and sufficient stimulus

A

T

60
Q

how many sets is best for effective strength training

A

3

61
Q

young people should hold stretches for _____ but older adults should hold for ____ secs

A

30
60

62
Q

target heart rate is ____ to ___% of max heart ratte

A

60-80%

63
Q

formula for target HR

A

60-80% x (220-age)

64
Q

T or F: you should take vital signs before and after 6MWT

A

T

65
Q

what should you get at the end of 6MWT in addition to vitals

A

RPE

66
Q

T or F: you cannot use an AD during aerobic exercise

A

F

67
Q

if resting HR is above _________ pt should not exercise

A

100 bpm

68
Q

what are some downsides to aquatic therapy (3)

A
  • safety issues getting in and out of water
  • drowning
  • people with open wounds
69
Q

what are some ways to measure strength

A
  • MMT
  • dynamometry
  • isokinetic dynamometers
    -RM test
70
Q

T or F: muscle strength is associated with mobility disability risk and gait speed

A

T

71
Q

plyometrics increases muscle…

A

power
*careful with this

72
Q

T or F: otago exercise program reduced fall rate over 12 months

A

T

73
Q

Tai Chi is a form of…

A

martial arts

74
Q

T or F: exercise improves the effectiveness of insulin in type 2 diabetes and glycemic control in type 1 and type 2

A

T

75
Q

T or F: exercise helps prevent type 2 diabetes

A

T

76
Q

T or F: exercise can improve function in those with renal failure

A

T

Geriatrics (6 decks)

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