Exercise Test and Prescription in Older Adults

Question 1

After 50 years old

Answer 1

Muscle declines 1-2% per year

Muscle strength declines 1.5% per year

Question 2

After 60 years old

Answer 2

Muscle strength decreases by up to 3% per year

Question 3

After 65 years old

Answer 3

25% loss

Question 4

After 80 years old

Answer 4

30-50% loss

Question 5

Functional Changes (Strength)

Answer 5

Grip

UE and LE

Question 6

Functional Changes (Mobility and Function)

Answer 6

Repeated chair stands
TUG
4m walk
6 min walk
Stair climb

Question 7

Age and Muscular Strength

Answer 7

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

Question 8

Sarcopenia

Answer 8

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

Question 9

Sarcopenia Causes

Answer 9

Loss of MU, hormones, inactivity and decreased intake

Question 10

Muscle Quality

Answer 10

Ratio of muscle strength to mass

Question 11

Specific Torque (rotational)

Answer 11

Peak torque in Nm to lean muscle mass in kg

Question 12

Specific Force (direct)

Answer 12

Peak strength in kg to lean muscle mass in kg

Question 13

Muscle Quality with Aging

Answer 13

Strength is lost at a greater rate than lean mass

Question 14

Assessment of Muscle Mass

Answer 14

MRI
CT
DEXA
Bioelectric Impedance
Anthropometric Estimation

Question 15

Skeletal Muscle Index

Answer 15

Ratio of appendicular lean mass relative to height in meters squared
Normalizes muscle to frame size

Question 16

Aerobic Training Frequency

Answer 16

5 day/wk of moderate
3 day/wk of vigorous
Or combonation of the two

Question 17

Aerobic Training Intensity

Answer 17

50-80% HRR
Based on fitness level of client
Can use RPE (6-20) and take that level times 10 to get approx HR

Question 18

Talk Test

Answer 18

Point where speech is difficult approximate ventilatory threshold

Question 19

Aerobic Training Time

Answer 19

30-60 min/day - moderate
20-30 min/day - vigorous
10 min bouts acceptable

Question 20

Aerobic Training Type

Answer 20

Any mode they enjoy

Question 21

Aerobic Training Progression

Answer 21

10% increase per week

Question 22

Resistance Training Core

Answer 22

Recruit large muscle areas
Multi-joint
PRIORITY

Question 23

Resistance Training Assistance

Answer 23

Recruit smaller muscle areas
Single-joint
Prehab

Question 24

Resistance Training Frequency

Answer 24

Whole body workouts 2-3x/wk
Split routines 3-6x/wk
2-3 non-consecutive days

Question 25

Resistance Training Intensity

Answer 25

Light intensity: 40-50% 1RM (5-6/10 RPE)

Moderate intensity: 60-70% 1RM (7-8/10 RPE)

Question 26

Resistance Training Volume

Answer 26

Total amount of weight lifted in training session over given period
Total number of reps x weight lifted per repetition
Increasing volume: power

Question 27

Resistance Training Side Notes

Answer 27

Include warm up/cool down and balance exercises

Question 28

Benefits of Aerobic/Resistance Training

Answer 28

Improves resting BP
Reduces risk of colon cancer
Reduces risk/severity of DM 2
Maintains skeletal integrity
Reduces muscle loss

Question 29

Order within a Workout Session

Answer 29

Power before strength
Multi before single-joint
Core before assistant exercises
Alternate push and pull
Alternate UE and LE