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
