L14: Exercise Response as We Age Flashcards
What happens to VO₂ max with age?
It decreases, even for athletes
What 3 central (cardiac) factors influence exercise performance?
- Maximal cardiac output
- Maximal heart rare
- Maximal stroke volume
What 2 peripheral (non-cardiac) factors influence exercise performance?
- Maximal arterio-venous oxygen difference
- Muscle mass
Why does lower body strength decline faster than upper body strength with age?
The lower body has more Type 2 fibres which atrophy faster than Type 1 fibres
Why are falls and fractures dangerous for older adults?
Their muscles and bones tend to be weaker than younger adults’.
Bed rest will only further encourage sarcopenia and osteopenia
Why do older adults find physically complex tasks difficult?
Complex/multi-tasks are neurologically demanding. It requires fine motor skills and quick decision making
Why is it still important for older adults to maintain or even begin exercising?
They can still slow down sarcopenia and osteopenia, thus preventing them from falling into sedentary habits
Comapred to sedentary people, how does older adults’ VO₂ max change with age?
Their VO₂ max still declines but at a slower rate.
You can be 60 and still have the VO₂ max of a 30 year old
Why is it dangerous for individuals to remain sedentary for their entire life?
They will likely have a lower life expectancy and a lower quality of life with the potential of losing functional independence
After 2 months of bed rest, how long does it take the heart to restore left ventricular function?
2 weeks
Takes longer to restore structure like mass and
What is the main difference between adults’ and older adults’ activity guidelines?
Older adults activity guidelines’ include balancing exercises
How does the 24H movement approach differ from the activity guideliens in principle?
The 24H movement aproach encourages people to be active throughout the day and engage in a variety of activities
Note that this is mostly for children and adolescents
What are the 4 characteristics for an adolescent following the 24H movement guidelines?
- 8 - 10 hours of sleep
- At least 1 hour of moderate to vigorous activity
- < 2 hours of recreational screentime
- Breaking up prolonger periods of sitting
Why should older adults spend more time warming up and cooling down?
Because older adults tend to struggle with thermoregulation
Why should older adults ‘start slow and go slow’?
Becasue they are at a greater risk of injury than younger people and take longer to warm up
