Exercise and Physical Activity for the Older Adult Flashcards
What can be defined as any bodily movement that involves skeletal muscle contraction and that substantially increases energy expenditure?
physical activity
Physical activity is of lower intensity than exercise, usually only - METs
3-6
How many steps should an older adult shoot for daily?
10,000
How does exercise differ from physical activity?
Uses planned and repetitive body movements that are performed to achieve a goal such as increased strength, increased flexibility, or aerobic conditioning.
According to the CDC older adults should attain at least ___ minutes of moderate-intensity physical activity per week.
150 (2.5 hours)
The CDC also recommends muscle strengthening exercise on _ or more days per week
2
What does physical inactivity typically lead to?
the loss of strength (impairing balance and mobility) rather than a medical condition that causes a loss of function/mobility.
What can a mobility disability can be defined as?
the inability to walk a ¼ mile or climb a flight of stairs
Strength decreases at a rate of __% per decade starting at age 30 in the average adult. It then accelerates to __% per decade after 60 years old.
10
15
Is strength or power lost quicker?
power
Power is lost at __-__% per decade.
20-30
What are the 4 categories on the slippery slope?
- Fun
- Function
- Frailty
- Failure
Define fun
the physical ability to do whatever one wants, whenever one desires, for as long as desired
Define function
Represents those who have to make choices about their activities based on some decreased physical capacity
Define frail
Includes those who require help with both instrumental and basic ADLs
Define failure
Includes those who are completely dependent and often bedbound
What is the single most important predictor of institutionalization?
leg strength
__% of baseline strength is required to walk
24
What are the criteria for an individual to be considered frail?
- unintential weight loss of 10 lb or more in the past year
- self-reported exhaustion 3 or more days per week
- muscle weakness (grip in lowest 20% = 23 lb in women and 32 in men)
- walking speed less than 0.8 m/sec
- low level of activity (lowest 20% = 270 kcal/wk in women and 383 in men)
How many of the frailty criteria must be met for someone to be considered FRAIL?
3 of the 5
Describe the six-minute walk test values for the 4 functional markers
Fun: greater than 500 m
Function: 250-500 m
Frail: 200-350 m
Failure: less than 200 m
Describe the 30 second chair rise values for the 4 functional markers
Fun: more than 15
Function: 8-15
Frail: less than 8
Failure: unable
What are the gait speed cutoff values for the 4 functional markers?
Fun: greater than 1.5 m/s
Function: 0.8-1.5 m/s
Frail: 0.3-0.8 m/s
Failure: less than 0.3 m/s
Who is responsible for the 3 sets of 10 repetition maximum theory to increase strength?
Thomas DeLorme
When did ACDM first add strengthening to its recommendations for adult fitness?
early 1990s
What did Fiatarone’s landmark study indicate?
Tremendous strength improvements can be made using a strengthening stimulus of 80% of a 1 RM
What does the Physical Stress Theory (PST) explain?
The effect of overload or insufficient load on tissues, organ systems, as well as the lack of change in tissues, organs, and systems if a “usual” tress is applied consistently.
If too much stress is placed on a tissue, then it is susceptible to injury or even death (overload).
If too little stress is placed on a tissue, then the tissue loses its ability to adapt to stresses; it atrophies. (underload)
What percent of maximum is described as “usual” stress?
40-60%
A stress anywhere from __-__% of the maximum is necessary for strengthening
60-100
What is the preferred workout intensity for optimal results?
80% of a 1 RM
How is specificity achieved?
By prescribing exercises that match the type of muscle contraction, the speed of contraction, and consideration of the functional movement inherent in the desired outcome.
A minimum of _ weeks is needed to achieve a true strengthening response in muscle tissue.
6
In many patients improved performance is noted immediately, what is this due to?
motor learning
What is the recommended frequency for aerobic activity?
3-5 times per week
What is the recommended frequency for skills and balance activities?
daily
What is the recommended frequency for stretching activity?
5-7 times per week
What is the recommended frequency for strengthening activity?
2-3 times per week for each muscle group
Typically how long are skill and balance activities practiced for?
20-30 minutes
Typically how long are aerobic exercise sessions?
30 minutes, with short periods of 5-10 minutes of warm up and cool down
The optimum duration of a stretching exercise has been shown to be __ seconds in younger people compared to __ seconds in older adults
30
60
What are 6 types of exercise for older adults?
- Aerobic
- Aquatic
- Strengthening
- Stretching
- Plyometrics
- Tai Chi
If resting HR is greater than ___ bpm aerobic exercise is contraindicated
100
If BP is greater than ___/___ mm Hg aerobic exercise is contraindicated
200/120
What is an acceptable alternate to taking a pulse in the presence of beta-blockers?
RPE
HR is _____ in the pool
lower
How is the aquatic reduction performed?
subtract a 1 minute in-pool HR from a 1 minute land-based HR
How much must you subtract from the HR determined by the Karvonen method to determine target heart rate in the pool?
5
What is the gold standard for strengthening?
1 RM max
Older adults may need more supervision to maintain correct form and generally should not be left alone using high intensities anywhere from __-__% RM
70-90
What is the only absolute contraindication to stretching?
joint instability
What type of activity involves learning multiple poses that are linked together with slow movements that emphasize control and balance?
Tai Chi
What system can be characterized as the entryway to frailty?
The musculoskeletal system
