Exercise Test and Prescription in Older Adults Flashcards
After 50 years old
Muscle declines 1-2% per year
Muscle strength declines 1.5% per year
After 60 years old
Muscle strength decreases by up to 3% per year
After 65 years old
25% loss
After 80 years old
30-50% loss
Functional Changes (Strength)
Grip
UE and LE
Functional Changes (Mobility and Function)
Repeated chair stands TUG 4m walk 6 min walk Stair climb
Age and Muscular Strength
Longer you maintain muscle and strength, the smaller the degree of functional impairment
Higher muscle mass - reduced chance of disability
Disability threshold is individualized based on functioning level
Sarcopenia
Age associated with loss of skeletal muscle mass and function
Complex syndrome associated with muscle mass alone or in conjunction with increased fat mass
May be accompanied by cachexia
Sarcopenia Causes
Loss of MU, hormones, inactivity and decreased intake
Muscle Quality
Ratio of muscle strength to mass
Specific Torque (rotational)
Peak torque in Nm to lean muscle mass in kg
Specific Force (direct)
Peak strength in kg to lean muscle mass in kg
Muscle Quality with Aging
Strength is lost at a greater rate than lean mass
Assessment of Muscle Mass
MRI CT DEXA Bioelectric Impedance Anthropometric Estimation
Skeletal Muscle Index
Ratio of appendicular lean mass relative to height in meters squared
Normalizes muscle to frame size
Aerobic Training Frequency
5 day/wk of moderate
3 day/wk of vigorous
Or combonation of the two
Aerobic Training Intensity
50-80% HRR
Based on fitness level of client
Can use RPE (6-20) and take that level times 10 to get approx HR
Talk Test
Point where speech is difficult approximate ventilatory threshold
Aerobic Training Time
30-60 min/day - moderate
20-30 min/day - vigorous
10 min bouts acceptable
Aerobic Training Type
Any mode they enjoy
Aerobic Training Progression
10% increase per week
Resistance Training Core
Recruit large muscle areas
Multi-joint
PRIORITY
Resistance Training Assistance
Recruit smaller muscle areas
Single-joint
Prehab
Resistance Training Frequency
Whole body workouts 2-3x/wk
Split routines 3-6x/wk
2-3 non-consecutive days
Resistance Training Intensity
Light intensity: 40-50% 1RM (5-6/10 RPE)
Moderate intensity: 60-70% 1RM (7-8/10 RPE)
Resistance Training Volume
Total amount of weight lifted in training session over given period
Total number of reps x weight lifted per repetition
Increasing volume: power
Resistance Training Side Notes
Include warm up/cool down and balance exercises
Benefits of Aerobic/Resistance Training
Improves resting BP Reduces risk of colon cancer Reduces risk/severity of DM 2 Maintains skeletal integrity Reduces muscle loss
Order within a Workout Session
Power before strength Multi before single-joint Core before assistant exercises Alternate push and pull Alternate UE and LE
