Exercise and Physical Activity for the Older Adultand Frailty Flashcards
What is the definition of physical activity?
- Physical activity is typically performed at 3-6 METs and may be a leisure activity or an ADL.
- It does not usually require supervision.
What is the definition of exercise?
Exercise is associated with a goal:
- increased strength
- increased flexibility
- aerobic conditioning
What is the difference between physical activity and exercise?
Physical activity has lower intensity and may not require supervision, while exercise has a specific goal and higher intensity.
What are METs and their significance?
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.
What are the CDC guidelines for physical activity in older adults?
- 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.
What are the benefits of exercise for older adults?
Exercise is the most effective intervention for increasing strength, flexibility, and aerobic conditioning, reducing risks of chronic conditions.
What are the risks associated with physical inactivity?
Physical inactivity increases the risk of chronic conditions and mobility disabilities.
What is ‘sedentary death syndrome’?
‘Sedentary death syndrome’ refers to the severe health risks associated with physical inactivity.
What is the definition of frailty?
Frailty is a state of increased vulnerability due to aging-associated decline in reserve and function across multiple physiological systems.
What are the criteria for frailty?
Low grip strength, low energy, slowed walking speed, low physical activity, and unintentional weight loss.
What is the impact of frailty on health?
Frailty increases the risk of disability, morbidity, and mortality.
What are the methods to measure frailty?
Methods include grip strength tests and gait speed tests.
What factors contribute to frailty?
Psychological factors, social factors, and physical inactivity.
What is the slippery slope of aging?
The slippery slope of aging describes the decline in strength and function with age, progressing through stages: Fun, Function, Frailty, Failure.
What are the stages of the slippery slope of aging?
Fun, Function, Frailty, Failure.
How does aging affect strength and power?
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.
What is sarcopenia?
Sarcopenia is the degenerative loss of skeletal muscle mass, quality, and strength associated with normal aging.
What factors contribute to sarcopenia?
Factors include reduced physical activity, muscle fiber degeneration, and changes in muscle composition.
What are the interventions for sarcopenia?
Interventions include strength training and resistance exercise.
What is the history of strength training?
Strength training gained prominence post-WWII with Dr. Thomas L. DeLorme’s progressive resistance exercise protocol.
Who is Dr. Thomas L. DeLorme and his contribution to rehabilitation?
Dr. Thomas L. DeLorme developed the progressive resistance exercise protocol for rehabilitation.
What was the aerobic exercise craze of the 1980s?
The 1980s saw a rise in focus on aerobic exercise due to increased awareness of cardiovascular disease.
How did exercise guidelines evolve according to ACSM?
The ACSM focused on aerobic fitness in 1978 and added strength training recommendations in the 1990s.
What is Physical Stress Theory?
Physical Stress Theory explains how tissues adapt to different levels of stress, with overload leading to adaptation and underload leading to atrophy.
What are the concepts of overload, underload, and usual stress?
Overload is excessive stress causing injury, underload is insufficient stress leading to atrophy, and usual stress is 40-60% of maximum stress promoting maintenance.
How is Physical Stress Theory applied in physical therapy?
Physical therapists prescribe stressors to patients to promote adaptation and prevent atrophy.
What is the purpose of resistance exercise?
Resistance exercise aims to increase muscle mass, strength, and power through hypertrophy and neuromuscular adaptations.
What are the types of adaptations from resistance exercise?
Adaptations include hypertrophy (muscle growth), increased strength, and increased rate of force production.
What is the stimulus for hypertrophy?
Stimuli for hypertrophy include mechanical tension, muscular damage, and metabolic stress.
What are strength adaptations and neurological factors?
Initial training gains are due to neurological factors, followed by hypertrophic processes for increased strength.
What is the principle of specificity in strength training?
Specificity principle states that strength gains are achieved by lifting heavy weights repeatedly.
What is progressive overload and its importance?
Progressive overload involves gradually increasing the training stimulus to promote continuous adaptation.
How do volume, intensity, and frequency relate to resistance training?
Volume, intensity, and frequency are key variables that interact to determine the effectiveness of a resistance training program.
What is Relative Intensity and Reps in Reserve (RIR)?
Relative Intensity and RIR estimate the effort intensity of resistance exercises, helping to progress training.
How is life space measured and its relevance?
Life space measures the spatial mobility of an individual, indicating their level of physical activity and health.
What is the role of social activity in preventing frailty?
Active social engagement helps prevent frailty by promoting physical activity and mental health.
What is the impact of fatigue on physical activity?
Fatigue is a common reason for activity restriction and is associated with higher levels of disability among older adults.
What is the relationship between physical activity and energy levels?
Regular physical activity is associated with lower risk of fatigue and higher energy levels.
What are the techniques to help patients move to a higher category (Fun, Function, Frailty, Failure)?
Techniques include personalized exercise programs, strength training, and promoting social and physical activity.
What are the cut-off times for walking speed and their significance?
A typical gait speed of less than 0.8 m/s indicates frailty and increased risk of mobility disability.
What are the strategies for implementing progressive resistance exercise?
Strategies include setting realistic goals, progressively increasing weights, and ensuring proper technique and rest periods.
