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826: Geriatrics > Exercise and Physical Activity for the Older Adult > Flashcards

Exercise and Physical Activity for the Older Adult Flashcards

1
Q

What can be defined as any bodily movement that involves skeletal muscle contraction and that substantially increases energy expenditure?

A

physical activity

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2
Q

Physical activity is of lower intensity than exercise, usually only - METs

A

3-6

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3
Q

How many steps should an older adult shoot for daily?

A

10,000

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4
Q

How does exercise differ from physical activity?

A

Uses planned and repetitive body movements that are performed to achieve a goal such as increased strength, increased flexibility, or aerobic conditioning.

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5
Q

According to the CDC older adults should attain at least ___ minutes of moderate-intensity physical activity per week.

A

150 (2.5 hours)

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6
Q

The CDC also recommends muscle strengthening exercise on _ or more days per week

A

2

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7
Q

What does physical inactivity typically lead to?

A

the loss of strength (impairing balance and mobility) rather than a medical condition that causes a loss of function/mobility.

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8
Q

What can a mobility disability can be defined as?

A

the inability to walk a ¼ mile or climb a flight of stairs

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9
Q

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.

A

10

15

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10
Q

Is strength or power lost quicker?

A

power

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11
Q

Power is lost at __-__% per decade.

A

20-30

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12
Q

What are the 4 categories on the slippery slope?

A
  • Fun
  • Function
  • Frailty
  • Failure
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13
Q

Define fun

A

the physical ability to do whatever one wants, whenever one desires, for as long as desired

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14
Q

Define function

A

Represents those who have to make choices about their activities based on some decreased physical capacity

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15
Q

Define frail

A

Includes those who require help with both instrumental and basic ADLs

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16
Q

Define failure

A

Includes those who are completely dependent and often bedbound

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17
Q

What is the single most important predictor of institutionalization?

A

leg strength

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18
Q

__% of baseline strength is required to walk

A

24

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19
Q

What are the criteria for an individual to be considered frail?

A
  • 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)
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20
Q

How many of the frailty criteria must be met for someone to be considered FRAIL?

A

3 of the 5

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21
Q

Describe the six-minute walk test values for the 4 functional markers

A

Fun: greater than 500 m
Function: 250-500 m
Frail: 200-350 m
Failure: less than 200 m

22
Q

Describe the 30 second chair rise values for the 4 functional markers

A

Fun: more than 15
Function: 8-15
Frail: less than 8
Failure: unable

23
Q

What are the gait speed cutoff values for the 4 functional markers?

A

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

24
Q

Who is responsible for the 3 sets of 10 repetition maximum theory to increase strength?

A

Thomas DeLorme

25
Q

When did ACDM first add strengthening to its recommendations for adult fitness?

A

early 1990s

26
Q

What did Fiatarone’s landmark study indicate?

A

Tremendous strength improvements can be made using a strengthening stimulus of 80% of a 1 RM

27
Q

What does the Physical Stress Theory (PST) explain?

A

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)

28
Q

What percent of maximum is described as “usual” stress?

A

40-60%

29
Q

A stress anywhere from __-__% of the maximum is necessary for strengthening

A

60-100

30
Q

What is the preferred workout intensity for optimal results?

A

80% of a 1 RM

31
Q

How is specificity achieved?

A

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.

32
Q

A minimum of _ weeks is needed to achieve a true strengthening response in muscle tissue.

A

6

33
Q

In many patients improved performance is noted immediately, what is this due to?

A

motor learning

34
Q

What is the recommended frequency for aerobic activity?

A

3-5 times per week

35
Q

What is the recommended frequency for skills and balance activities?

A

daily

36
Q

What is the recommended frequency for stretching activity?

A

5-7 times per week

37
Q

What is the recommended frequency for strengthening activity?

A

2-3 times per week for each muscle group

38
Q

Typically how long are skill and balance activities practiced for?

A

20-30 minutes

39
Q

Typically how long are aerobic exercise sessions?

A

30 minutes, with short periods of 5-10 minutes of warm up and cool down

40
Q

The optimum duration of a stretching exercise has been shown to be __ seconds in younger people compared to __ seconds in older adults

A

30

60

41
Q

What are 6 types of exercise for older adults?

A
  • Aerobic
  • Aquatic
  • Strengthening
  • Stretching
  • Plyometrics
  • Tai Chi
42
Q

If resting HR is greater than ___ bpm aerobic exercise is contraindicated

A

100

43
Q

If BP is greater than ___/___ mm Hg aerobic exercise is contraindicated

A

200/120

44
Q

What is an acceptable alternate to taking a pulse in the presence of beta-blockers?

A

RPE

45
Q

HR is _____ in the pool

A

lower

46
Q

How is the aquatic reduction performed?

A

subtract a 1 minute in-pool HR from a 1 minute land-based HR

47
Q

How much must you subtract from the HR determined by the Karvonen method to determine target heart rate in the pool?

A

5

48
Q

What is the gold standard for strengthening?

A

1 RM max

49
Q

Older adults may need more supervision to maintain correct form and generally should not be left alone using high intensities anywhere from __-__% RM

A

70-90

50
Q

What is the only absolute contraindication to stretching?

A

joint instability

51
Q

What type of activity involves learning multiple poses that are linked together with slow movements that emphasize control and balance?

A

Tai Chi

52
Q

What system can be characterized as the entryway to frailty?

A

The musculoskeletal system

826: Geriatrics (12 decks)

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