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Exercise Physiology > Final - Exercise and Aging > Flashcards

Final - Exercise and Aging Flashcards

1
Q

What is aging?

A
  • a process or group of processes occurring in living organisms that with the passage of time, lead to a loss of adaptability, functional impairment, and eventually, death
  • difficulty is teasing out the effect of primary aging from concurrent disease, physical inactivity and other environmental factors
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2
Q

who is an “older” adult?

A

someone >65 years old or someone 50-64 with clinically significant conditions or physical limitations that affect movement, physical fitness or physical activity

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3
Q

physically elite older adults

A
  • sports competition
  • senior olympics
  • high risk and power sports
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4
Q

physically fit older adults

A
  • moderate physical work
  • all endurance sports and games
  • most hobbies
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5
Q

physically independent older adults

A
  • very light physical work
  • hobbies
  • low physical demand activities
  • can pass all IADL
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6
Q

Physically frail

A
  • light housekeeping
  • food preparation
  • grocery shopping
  • can pass some IADLs and all basic ADLs
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7
Q

physically dependent older adults

A
  • cannot pass some or all basic ADLs

- needs home or institutional care

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8
Q

definition of physically frail

A

severe impairments in strength, mobility, balance and endurance due to muscles that are weka and highly fatiguable

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9
Q

neuromuscular variables associated with aging:

A
  1. decrease in number and size of motor neurons
  2. decrease in conduction velocity and maximum frequency
  3. increase in the excitability threshold of muscle
  4. decreased proprioception and vestibular functions
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10
Q

result of aging changes:

A
  1. slower reaction times
  2. control of movement is less precise
  3. balance abnormalities
  4. increased risk of falling
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11
Q

sarcopenia

A

loss of muscle mass with aging

contributes important to decreases in muscular strength with aging

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12
Q

strength loss can lead to ….

A

limited mobility and increased risk of falling

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13
Q

Muscle mass decreases with aging

A
  • decrease in total number of muscle fibers –> denervation leads to degeneration of muscle fibers
  • contractile protein content dependent on activity status
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14
Q

When does number of muscle fibers begin to change?

A

age 50

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15
Q

Does strength or muscle mass decrease at a faster rate?

A

strength

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16
Q

what does the decreased cross bridge kinetics cause?

A

Slowed contractile velocity and thus isokinetic force (dynamic strength)

17
Q

What occurs to muscle mass and strength if activity is low?

A

reduction in muscle contractile protein (atrophy) may also contribute to decreased muscle mass strength

18
Q

What can blunt “normal” loss of muscle mass and strength with aging?

A
  • resistance training

- cannot completely prevent it but increases strength due to neural adaptation and increases in muscle mass

19
Q

Can training effect be seen in the elderly (>75)?

A

Yes

Substantial gains can be seen with frail elderly

20
Q

Positive Effects of Resistance Training in Older Adults

A
  • Maintenance or increase in muscular strength, endurance, flexibility
  • Maintain or regain mobility (strength for ADLs)
  • Decrease falling risk
21
Q

General Resistance Training Recommendations for Healthy Older Adults

A
  • 2-3 sessions/week (48hr rest between)
  • between moderate and vigorous intensity (5-8 RPE, 40-50% 1RM then progress to 60-80%)
  • 8-10 exercises, 1 or more sets or 10-15 reps
22
Q

Recommendations for Older, Frail Population

A
  • Train major muscle groups of upper and lower extremities in trunk
  • Initial intensity light (30-40% 1RM for 10-20 reps, or as tolerated)
  • 2-3 days/week with 2-3 sets
  • incorporate balance training
  • high degree of supervision and training
23
Q

What happens to VO2 max with age?

A

Declines

  • move it or lose it
  • rate of decline in VO2max in endurance trained individuals is determined largely by the corresponding reduction in overall habitual activity
24
Q

Summary of Functional Capacity and Aging

A
  • Reductions in physical function after 60 in part due to declining intrinsic physiologic task capacity
  • Large muscle performance relatively well-maintained until 60-70 on average (co-morbidities accelerate functional capacity loss)
25
Q

What causes much of the age-related reductions in large-muscle endurance performance?

A

reductions in VO2max

26
Q

What is an important factor in maintaining general health and QOL as we age?

A

exercise

27
Q

CV and respiratory alterations with aging

A
  1. increased resting and exercise BP
  2. lower maximal CO, HR, and VO2max
  3. higher residual capacity, lower vital capacity, and lower max Ve response
28
Q

At a submax ABSOLUTE exercise intensity, older adults have:

A
  1. somewhat lower CO, due to SV
  2. Same VO2 (assuming same economy) and HR
  3. a widening of a-v O2 difference
  4. higher BP
  5. higher TPR
29
Q

CV adaptations to training with aging

A
  • increase in max SV (ONLY IN MEN)
  • Adaptations at the muscle include increased oxygen extraction (explains increase in VO2max in women) and increased capillary density and oxidative capacity
  • reduction in rest HR and BP
30
Q

Why does aging increase the work of breathing?

A
  • Due to increased airflow resistance and chest wall stiffness
  • Work of breathing ma increase to 15% of VO2max
31
Q

What occurs to alveoli with aging?

A
  • loss of alveoli and increased size of alveoli
  • promotes decrease in forced vital capacity with increased residual volume
  • Air trapping
  • Emphysemic change
32
Q

What occurs to maximal ventilatory capacity with aging?

A

decreases

33
Q

What occurs to Ve/VO2 ratio in older persons

A
  • increases

- older adults rely more on increasing breathing frequency during exercise, as tidal volume is reduced

34
Q

Relative intensity for aerobic exercise for older adults

A

Moderate 5-6

Vigorous 7-8

35
Q

Prescribing Exercise for Healthy Older Adults

A

Intensity: 5-6 (40-60%) for mod, 7-8 (60-89%) vigorous
Frequency: min 5 d/week moderate, 3 d/week vigorous
Time: mod 150-300 min, vig 75-100 min
Type: may need to substitute non WB’ing exercise
Progression: relatively slowly; emphasizing increased duration rather than intensity

36
Q

Why does the ability to maintain high levels of training decrease with aging?

A

decreases in motivation, time, injury, “intrinsic” drive to exercise

37
Q

Submaximal Response to dynamic exercise in aging

A

aging individuals respond similarly to submax exercise when matched for relative exercise intensity (% of VO2max)

Exercise Physiology (17 decks)

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