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aging > Lecture 12 > Flashcards

Lecture 12 Flashcards

1
Q

as a reminder, an average decline of about ____% per decade in VO2max occurs from ________ y/o.

A

10% and 25 to 65 y/o

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2
Q

Benefits of AET in OA (3)

A
  1. VO2 max can be improved by 15-17% in women in their 80-90’s after 24-32 weeks of exercise training.
  2. AET can improve ability to sustain exercise at a fixed & submax level of energy expenditure.
  3. AET can improve functional ability significantly (especially in later years)
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3
Q

Energy cost for dressing and undressing?

Can represent as much as ?

A

2-3 METS or 7-10,5 ml/kg/min

50 to 75% of a frail 80 y/o woman’s VO2max

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4
Q

What are the physiological benefits of AET ? (5)

Direct or indirect effect ?

A

Help prevent risk of:

  • CHD
  • Stroke
  • Hypertension
  • Diabetes
  • Osteoporosis

Direct

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5
Q

Exercises based cardiac rehab results in ______ lower death rate

A

20-25%

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6
Q

What are the difference for physiological benefits of AET in frail OA ? So it helps what ? (4)

A

AET plays less a role in disease prevention and more a role in symptoms alternation

  1. Counter well-known age-related physiological changes
  2. Control chronic disease
  3. Maximize psychological health
  4. Preserve ability to perform ADLs
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7
Q

Principles of AET: Specificity

A
  • Specificity exercises elicit specific metabolic & physiological adaptation
  • Exercises must be specific to both the energy system targeted aerobic vs anaerobic and functional tasks of everyday life (climbing a hill during a walk to the store)
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8
Q

Principles of AET: Interval training, what is it ?

Medical clearance recommended for? (5)

A

Alternating effort-recovery patterns
- Classic method (HIIT): Periods of max or near max effort (more than 80% HR max) followed by a recovery (40 to 50% mx HR)

smoker, hypertension, diabetes, abnormal cholesterol levels, obesity

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9
Q

Is HIIT recommended for OA ?

What are the main advantages vs continuous training ? (3)

A

Yes

  • Enables OA to work harder for a longer period of time with greater comfort (varying period of jogging and walking)
  • More realistic to daily energy demands
  • Works well with varied fitness levels (deconditioned, mod, high)
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10
Q

Principles of AET: Continuous Training (4)

A
  1. More than 6 min of uninterrupted activity
  2. Usually performed at a constant submax intensity
  3. More aerobic in nature (vs anaerobic)
  4. Must improve on aerobic capacity prior engaging in an anaerobic exercise
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11
Q

Internal or continuous training study (text, hint %)

A

88% of patients received their first diagnostic of heart failure at more 65 y/o and 49% at more than 80 y/o

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12
Q

Internal or continuous training study

Participants, Exercise program, Exercise protocols 1. (4) 2. (1), home sessions

A

Participants: OA 75 y/o having post infraction heart failure

Exercise program: Uphill treadmill walking over a 12 week period, frequency of 2 supervised session / week + 1 home session / week

Exercise protocols

  1. Interval training (AIT)
    - WA 10min at 60% to 70% peak HR
    - Intervals 4min at 90%-95% peak HR
    - Activities pauses 3 min at 50 to 70% peak HR
    - Total exercise time = 38min (5x intervals + active pause + 3min cool-down)
  2. Moderate continuous training (MCT)
    - 47 min at 70 to 75% peak HR

Home sessions performed by both groups

  • MCT = outdoor walking (47 min without breathing heavily)
  • AIT = performed 4min intervals with exercise activities that made them breath heavily without becoming too stiff in their legs)
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13
Q

Internal or continuous training study RESULTS

hint: training intensity (4), improvement (3), both

A

AIT showed difference in training intensity

  • Increase exercise intensity (4.6 vs 4.0)
  • Increase treadmill slope (12.1 vs 4.7)
  • Increase % peak HR (93 vs 73)
  • Increase RPE (17 vs 12)

AIT improved

  • VO2 peak by 46% (vs 14% MCT)
  • O2 cost by 15% (vs 5% MCT)
  • HR by 8 bpm (vs 0,7 MCT)

Both improved Q of L

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14
Q

Type of interval conditioning (IC) (3)

What they form ?
What they utilize ?

A
  1. Spontaneous Conditioning: Getting skilled up, feeling fitter
  2. Fitness Conditioning: Getting trained up
  3. Performance Conditioning: Getting even fitter
Form a logical progression continuum for training
Both aerobic (1,2,3) and anaerobic (2,3) energy systems
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15
Q 
Type of interval conditioning
Fitness level
RPE
Work/rest ratio
Duration
Type
Approach
A

Fitness level

  1. deconditionned
  2. Mod to high
  3. high

RPE

  1. 9-11
  2. 11-13 progress to 13-15 with recovery 9-11
  3. 13-15 progress to 15-17 with recovery 9-11

Work/rest ratio

  1. Instructor programmed, participants controlled aerobic effort recovery
  2. Set by instructor aerobic effort 1 vs recovery 1 & anaerobic effort 1 vs recovery 3
  3. Set by instructor aerobic effort 1 vs recovery 1 & anaerobic effort 1 vs recovery 3

Duration

  1. Instructor programmed, participants controlled Effort interval: 10 sec to 5 min
  2. Set by instructor, aerobic: 3-5min & anaerobic: 80-90 and progress to 90-270 secs, Recovery 3-5min
  3. Set by instructor, aerobic: 3-5min & anaerobic: 80-90 and progress to 90-270 secs, Recovery 3-5min

Type

  1. Walking, stationary bike, stair climbing and descending
  2. Walking jogging, cycling, rowing, swimming, exercise to music, circuit training
  3. Timed or race walks, runs, swims, triathlon, mini marathons

Approach

  1. Not breathless
  2. work a little harder than you usually do
  3. Highly structured
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16
Q

Guidelines for applying the overload principle to AET in OA (5)

A
  1. Increase only one variable at a time
  2. Increase duration before intensity
  3. Increase duration in 1 min increments as tolerated
  4. Increase intensity by activating arms (arms above waist) & increasing resistance before increase speed
  5. Allow minimum of 2 weeks for adaptation prior to increasing further overload variables
17
Q

Should we apply the principal of overload in OA ? (3)

A

Yes but with more caution than YA

  1. recovery takes longer
  2. safety margins are narrower
  3. Consequences of overtraining can be greater
18
Q 
T or F
Manipulating intensity (speed and load) is more stressful for OA than manipulating training volume (reps, time , frequency)
A

TRUE

19
Q

3- Functional relevance, as instructor.. ?

A
  • Find aerobic exercise that have functional relevance such as stepping, stair climbing and picking up something
20
Q

4- Challenge (3)

A
  • Focus on increasing demands on multiple body systems (ex sensorymotor ability training)
  • This is different than manipulating the exercise variables seen in overload
  • increase complexity of the task (Walking to music time, Adding second task)
21
Q

5- Accomodation

What can influence the ability of OA to perform AET ? (2)

A

The ability to monitor and adapt to the needs of participants at each session exercise

  1. Medications; pain due to arthritic
  2. Muscle soreness from previous exercise session
22
Q

Frequency and duration for AET

A

30 min of mod exercise on most days of the week. Can be done in several session (3x10min) = similar cardio gains

23
Q

Intensity, participants should be encouraged to: ? (2)

A
  1. Perform exercises to the best of their abilities but to never push themselves to a point of overexertion, pain, or beyond a level they consider to be safe
  2. To become skilled at listening to their bodies and understanding signs and symptoms of overexertion
24
Q

Which of the 3 method is better to measure workload in OA ? A) HR B) RPE C) METs

A

All 3 !!

25
Q

Heart rate + disadvantages (5)

A

Most common method of monitoring exercise intensity

dis

  1. Values estimated ( estimated max HR)
  2. Less reliable in OA vs YA (use of meds)
  3. Participants must slow-down to take heart rate without monitor
  4. Self palpation is often inaccurate
  5. % of HR reserve may represent a higher than expected % of VO2max
26
Q

RPE (5)

A
  1. Self perceived scale effort
  2. Take into account;
    • Central –> HR and breathing
    • Local –> muscle fatigue
  3. Can allow participants to continue exercising while still self monitoring
  4. OA tend to lower their value
    5 Important to follow RPE scale instruction
27
Q

METS

First 8-10 weeks of training, AET should be ?

A
  • Some activities have a wide range values
    1. Ballroom dance = 4-6 MET
    2. Aerobic dance = 6-9 MET
    3. Skipping = 8-12 MET
  • Some have a little variance
    1. Cycling 16 km/h = 5-6 MET

A type that can be maintained at a constant intensity

28
Q

FITT principle

A

F = Exercise most days of the week
I = at the beginning of the program, for Healthy OA should be RPE 11-13 AND Frail or sedentary OA RPE 9-11
T = 30 min most days
T = 1. Activities that use large muscle group
2. Can be maintained for a prolonged period of time
3. Rhythmical & continuous

aging (7 decks)

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