Exercise and Physical Activity for the Older Adultand Frailty

Question 1

What is the definition of physical activity?

Answer 1

• Physical activity is typically performed at 3-6 METs and may be a leisure activity or an ADL.
• It does not usually require supervision.

Question 2

What is the definition of exercise?

Answer 2

Exercise is associated with a goal:

• increased strength
• increased flexibility
• aerobic conditioning

Question 3

What is the difference between physical activity and exercise?

Answer 3

Physical activity has lower intensity and may not require supervision, while exercise has a specific goal and higher intensity.

Question 4

What are METs and their significance?

Answer 4

METs (Metabolic Equivalent) is the amount of oxygen consumed while sitting at rest, which is 3.5 ml O2 per kg body weight x min.

Question 5

What are the CDC guidelines for physical activity in older adults?

Answer 5

• 150 minutes of moderate-intensity aerobic activity per week and muscle-strengthening activities on 2 or more days a week
• 75 minutes of vigorous-intensity aerobic activity per week with strength training.

Question 6

What are the benefits of exercise for older adults?

Answer 6

Exercise is the most effective intervention for increasing strength, flexibility, and aerobic conditioning, reducing risks of chronic conditions.

Question 7

What are the risks associated with physical inactivity?

Answer 7

Physical inactivity increases the risk of chronic conditions and mobility disabilities.

Question 8

What is ‘sedentary death syndrome’?

Answer 8

‘Sedentary death syndrome’ refers to the severe health risks associated with physical inactivity.

Question 9

What is the definition of frailty?

Answer 9

Frailty is a state of increased vulnerability due to aging-associated decline in reserve and function across multiple physiological systems.

Question 10

What are the criteria for frailty?

Answer 10

Low grip strength, low energy, slowed walking speed, low physical activity, and unintentional weight loss.

Question 11

What is the impact of frailty on health?

Answer 11

Frailty increases the risk of disability, morbidity, and mortality.

Question 12

What are the methods to measure frailty?

Answer 12

Methods include grip strength tests and gait speed tests.

Question 13

What factors contribute to frailty?

Answer 13

Psychological factors, social factors, and physical inactivity.

Question 14

What is the slippery slope of aging?

Answer 14

The slippery slope of aging describes the decline in strength and function with age, progressing through stages: Fun, Function, Frailty, Failure.

Question 15

What are the stages of the slippery slope of aging?

Answer 15

Fun, Function, Frailty, Failure.

Question 16

How does aging affect strength and power?

Answer 16

Strength decreases by 10% per decade starting at age 30, accelerating to 15% per decade after 60, and power decreases faster at 20-30% per decade.

Question 17

What is sarcopenia?

Answer 17

Sarcopenia is the degenerative loss of skeletal muscle mass, quality, and strength associated with normal aging.

Question 18

What factors contribute to sarcopenia?

Answer 18

Factors include reduced physical activity, muscle fiber degeneration, and changes in muscle composition.

Question 19

What are the interventions for sarcopenia?

Answer 19

Interventions include strength training and resistance exercise.

Question 20

What is the history of strength training?

Answer 20

Strength training gained prominence post-WWII with Dr. Thomas L. DeLorme’s progressive resistance exercise protocol.

Question 21

Who is Dr. Thomas L. DeLorme and his contribution to rehabilitation?

Answer 21

Dr. Thomas L. DeLorme developed the progressive resistance exercise protocol for rehabilitation.

Question 22

What was the aerobic exercise craze of the 1980s?

Answer 22

The 1980s saw a rise in focus on aerobic exercise due to increased awareness of cardiovascular disease.

Question 23

How did exercise guidelines evolve according to ACSM?

Answer 23

The ACSM focused on aerobic fitness in 1978 and added strength training recommendations in the 1990s.

Question 24

What is Physical Stress Theory?

Answer 24

Physical Stress Theory explains how tissues adapt to different levels of stress, with overload leading to adaptation and underload leading to atrophy.

Question 25

What are the concepts of overload, underload, and usual stress?

Answer 25

Overload is excessive stress causing injury, underload is insufficient stress leading to atrophy, and usual stress is 40-60% of maximum stress promoting maintenance.

Question 26

How is Physical Stress Theory applied in physical therapy?

Answer 26

Physical therapists prescribe stressors to patients to promote adaptation and prevent atrophy.

Question 27

What is the purpose of resistance exercise?

Answer 27

Resistance exercise aims to increase muscle mass, strength, and power through hypertrophy and neuromuscular adaptations.

Question 28

What are the types of adaptations from resistance exercise?

Answer 28

Adaptations include hypertrophy (muscle growth), increased strength, and increased rate of force production.

Question 29

What is the stimulus for hypertrophy?

Answer 29

Stimuli for hypertrophy include mechanical tension, muscular damage, and metabolic stress.

Question 30

What are strength adaptations and neurological factors?

Answer 30

Initial training gains are due to neurological factors, followed by hypertrophic processes for increased strength.

Question 31

What is the principle of specificity in strength training?

Answer 31

Specificity principle states that strength gains are achieved by lifting heavy weights repeatedly.

Question 32

What is progressive overload and its importance?

Answer 32

Progressive overload involves gradually increasing the training stimulus to promote continuous adaptation.

Question 33

How do volume, intensity, and frequency relate to resistance training?

Answer 33

Volume, intensity, and frequency are key variables that interact to determine the effectiveness of a resistance training program.

Question 34

What is Relative Intensity and Reps in Reserve (RIR)?

Answer 34

Relative Intensity and RIR estimate the effort intensity of resistance exercises, helping to progress training.

Question 35

How is life space measured and its relevance?

Answer 35

Life space measures the spatial mobility of an individual, indicating their level of physical activity and health.

Question 36

What is the role of social activity in preventing frailty?

Answer 36

Active social engagement helps prevent frailty by promoting physical activity and mental health.

Question 37

What is the impact of fatigue on physical activity?

Answer 37

Fatigue is a common reason for activity restriction and is associated with higher levels of disability among older adults.

Question 38

What is the relationship between physical activity and energy levels?

Answer 38

Regular physical activity is associated with lower risk of fatigue and higher energy levels.

Question 39

What are the techniques to help patients move to a higher category (Fun, Function, Frailty, Failure)?

Answer 39

Techniques include personalized exercise programs, strength training, and promoting social and physical activity.

Question 40

What are the cut-off times for walking speed and their significance?

Answer 40

A typical gait speed of less than 0.8 m/s indicates frailty and increased risk of mobility disability.

Question 41

What are the strategies for implementing progressive resistance exercise?

Answer 41

Strategies include setting realistic goals, progressively increasing weights, and ensuring proper technique and rest periods.