Exercise Prescription

Question 1

What is the ‘fun’ zone definition of the slippery slope of aging?

Answer 1

You can do what you want, when you want, for as long as you want

Question 2

What is the ‘function’ zone definition of the slippery slope of aging?

Answer 2

Choices are made based on decreased physical capacity

-either have or are at risk for a mobility disability

Question 3

What is the ‘frailty’ zone definition of the slippery slope of aging?

Answer 3

Require help with ADLs and IADLs

Question 4

What is the ‘failure’ zone definition of the slippery slope of aging?

Answer 4

Completely dependent

Question 5

What are the 5 factors which can be a sign of frailty?

Answer 5

• unintentional weight loss of >/10 lbs in past year
• self-reported exhaustion 3 or more days/week
• muscle weakness (grip strength <23 for women, <32 for men)
• Walking speed <0.8 m/sec
• Low level of activity (sitting quietly or lying down majority of the day)

Question 6

How many of the 5 factors of frailty need to be positive for a person to be considered frail?

Answer 6

3/5

1-2/5 is pre-frail

Question 7

What is the most important factor in subsequent institutionalization?

Answer 7

Leg Strength

Question 8

What percentage of maximum muscle stress is too much and can cause injury or tissue death?

Answer 8

> 100% of max

Question 9

What percentage of maximum muscle stress is sufficient overload and can be used to improve tissue strength?

Answer 9

60-100% of max

Question 10

What percentage of maximum muscle stress is considered normal or usual stress and will not result in any change to tissues?

Answer 10

40-60% of max

Question 11

What percentage of maximum muscle stress is too little and can result in atrophy and loss of ability to adapt?

Answer 11

0-40% of max

Question 12

What 4 areas should be programmed for when doing exercise prescription for the aging adult?

Answer 12

• functionality
• aerobic
• strength
• flexibility

Question 13

What is the proper way to program for functional exercise prescription?

Answer 13

Overload the activity of interest to challenge the entire nueromuscular system by making the tasks either more complex, quicker/slower, stable or unstable, with eyes opened or closed, and by changing the base of support

Question 14

What should the proper dosing percentage for aerobic exercise?

Answer 14

60-90% of max effort

Question 15

How is aerobic exercise intensity measured?

Answer 15

• Target Heart Rate [(220-age)x 60-90%]
• Karvonen Method [60-90% x (220-age-resting HR)] + Resting HR
• Rating of Perceived Exertion (12-16= 60-90% on a 6-20 scale)
• talk test

Question 16

What should the intensity be for strength exercise prescription?

Answer 16

60-80% of 1RM for strength gains

Question 17

How long must an older adult (65 y.o+) hold a stretch in order to achieve long term muscle lengthening?
How many reps?
How often?

Answer 17

60 seconds

4 reps

5-7 days a week

Question 18

What muscles should be specially considered for flexibility in aging adults?

Answer 18

suboccipital muscles, pec minor, downward rotators, protractors, lumbar extensors, hip flexors and external rotators, ankle plantar flexors