Lecture 4: Physiological Aspects of Aging Flashcards
True or False: The rate and extent of decline is inevitable and uncontrollable
FALSE: the rate and extent are partially controllable
Decrease peak oxygen transport of ________ per decade 25-65
Decrease peak oxygen transport of 5ml/kg/min per decade 25-65
Increase in body fat with a decrease in glucose tolerance will increase your risk for?
Diabetes
25% decrease in muscles force from age ___-____
25% decrease in muscles force from age 40-65
25% decrease in lean tissue from age ___-____
25% decrease in lean tissue from age 40-65
A decrease in balance, slowing of reaction speed and movement time are what types of changes associated with aging, impaired memory
functional
Deterioration of function in which 4 special senses
hearing
vision
smell
taste
out of 1000 people how many over 75 year olds had a non fatal fall injury
120 - highest group
what percentage of flexibility is lost per decade of adult life
7%
Decreases in bone calcium and deterioration of bone matrix begins at what age and accelerated for how many years in postmenopausal women?
25
5 (loss of 10-15%)
True of False
Regular PA can delay the normal aging process by 10-20 years
What average % decline in VO2 max occurs per decade from age 25-65?
10%
What is the effect of PA on increasing age and aerobic power
Trained OA can maintain a Vo2 max in the range of younger adults up to an old age
Which 3 factors are responsible for a decrease in aerobic capacity
Reduced max cardiac output
Reduced max HR
Reduced stroke volume
Max cardiac output decreases by __%/yr between 25-____?
Max cardiac output decreases by 10% / yr between 25-65?
How many beats per decade does max HR decrease by
5-10
What happens if intensity overtaxes these lower aerobic capacities
Places strain on the heart and can lead to serious S&S like dizziness, cramps and chest pain
What is the minimal vo2 for independent living at 85 for women and men
Women: 15
Men: 18
Why are proper warm up and cool down routines extremely important in the active older adult
to decrease the risk of abnormal cardiac responses to sudden changes in cardiovascular function
Aging heart rate = more prone to v______ f________
ventricular fibrillation
Due to insufficient cardiac blood supply, OA with heart disease may experience _____ pain and shortness of breath at beginning of exercise onset
Due to insufficient cardiac blood supply, OA with heart disease may experience chest pain and shortness of breath at beginning of exercise onset
Early fatigue for exercise intensity of 70-___% in ________ older adults
Early fatigue for exercise intensity of 70-75 % in untrained older adults
Doest resting HR increase decrease or remain unchanged in OA
Remains unchanged
Aging leads to a decrease of _______ regulation of the heart regardless of level of PA
autonomic
A decrease in the ability of the heart leads to increase/decrease in contractions during sub and max exercise
increase
Reductions in parasympathetic activity can lead to ….
HR and BP variability, potentially dangerous rapid HR and sudden cardiac death
up to how many beats per min can beta blockers lower the HR by
30 BPM
What are 2 methods of monitoring exerction
RPE + talk test + sing a song
Do resting and exercise BP’s increase or decrease with age
increase
What 2 factors increase due to high BP during intense exercise
Hearts work rate
Oxygen needs
What should intensity of the % of vo2 max and % of HR max and RPE be during dynamic aerobic training in order to decrease BP
40-70% of VO2 max
55-80% of HR
12-15 RPE
What should the frequency be
3-5 X per week
What should the duration be
30-60 min
When resting BP exceeds _____mmHg exercise is contraindicated
When resting BP exceeds 200/115 mmHg exercise is contraindicated
Exercising 10 min at a time 3 X/day 3-5 days/week can help decrease BP is esp. important for OA why?
Important for OA with decrease in initial PA level or pain condition
5 adaptation to long term training in OA
Dec. in resting HR but no change in MAX HR
Inc. in stroke volume, which assists in maintaining cardiac output
Inc. in total blood volume and tone of peripheral which reduce vascular resistance
Dec. in systolic and diastolic BP
Inc. in high density lipoprotein cholesterol
What is vital capacity (VC)
Max volume of air that a person can exhale after maximum inspiration
What is maximum voluntary ventilation (MVV)
Maximum volume of air breathed / min
Between 30-70 there is a decrease in VC of lunch up to ____%
Between 30-70 there is a decrease in VC of lungs up to 50%
True or False between 30-70 there is an increase in efficiency of gaz exchange in the lungs
FALSE: between 30-70 there is an DECREASE in efficiency of gaz exchange in the lungs
Between 30-70 there is a decrease in MVV up to ____%
Between 30-70 there is a decrease in MVV up to 50%
What is the mechanism of the pulmonary changes
Dec. in respiratory muscle strength
Inc. in chest wall stiffness and small airway closure
Can mod-high intensity PA prevent pulmonary age-related decline?
Yes, until 60
what type of muscles contraction loses the most strength as you age
Concentric
Age related changes in muscle function are caused by a number of factors such as genetics, disease, diet, stress and especially _______?
Physical inactivity
What are the age associated changes in muscle function
- dec muscular strength
- dec muscular power
- dec muscular endurance
- dec aerobic enzyme activity in muscle mitochondria
- Sarcopenia
As you get older concentric strength decrease the most, then isometric and the eccentric true or false
TRUE
What are 2 criteria for sarcopenia?
- Low muscle mass
2. Low gait speed
what is the criteria for the low muscle mass
2 standard deviations below the mean measured in young adults
What is the criteria for low gait speed
walking speed below 0/8 m/s (normal is 1-1.2 m/s)
Sarcopenia leads to inc/dec in lean muscle mass, inc./dec calories required and burned, inc/dec in body fat inc/dec in strength, all movements and activities become _______ leads to balance and mobility problems, leads to physical disability and loss of independence.
Sarcopenia leads to dec in lean muscle mass, dec in calories required and burned, inc in body fat, dec in strength, all movements and activities become more difficult, leads to balance and mobility problems, leads to physical disability and loss of independence.
True of False, loss of muscle mass leads to INCREASED BP due to increase in arterial stiffness
TRUE
Effect of sarcopenia leads to a decrease in what 4 things
- decreased insulin sensitivity (due to increase in fat mass
- Aerobic capacity
- Bone density
- Metabolic rate
What is the difference between type 1 and type 2 muscle fibers
type 1 = slow contracting and slow to fatigue
type 2 = fast contracting and fast to fatigue
Which type of fibers are first to atrophy in older adults and by how much
Type 2, 25-50% decrease in number and size
When muscle fibers atrophy what are they termed
shrinking
Where are type 2 fibers highest in concentration
Back and thigh - implications for exercise
Does the ability to develop muscle power diminish with age to a greater extent than muscle strength
yes
How is muscle power defined
as the rate at which work is performed - with time
Power is important for ADLS from instrumental tasks to recreational activities and ________?
recovering from falls, or when quickly rising from a seated position
A typical 70 year old North American Male
______ cannot climb 1 set of stairs without stopping
______ have difficulty lifting 10 lb bag
______ have difficulty walking several blocks
A typical 70 year old North American Male
1/4 cannot climb 1 set of stairs without stopping
1/3 have difficulty lifting 10 lb bag
1/3 have difficulty walking several blocks
What are 3 causes of the decrease in muscle power in OA
- decrease habitual physical activity
- atrophy of type 2 muscles fibers (size)
- decrease in number of motor units (especially type 2)
True or False: Limitation of joint movement and some degenerative changes in the musculoskeletal system are the natural consequence of aging and prolonged physical activity
FALSE: Limitation of joint movement and some degenerative changes in the musculoskeletal system are the natural consequence of aging and prolonged physical INactivity
What percentage of flexibility is lost between the ages of 30-70
30-70% depending on the joint
Why can the loss of flexibility be accelerated by pain
because there is a larger decrease in mobility due to pain
The decrease in flexibility can affect performance in _______ such as climbing stairs, increase risk of _______ to the joint, increase risk of falls from loss of _______
The decrease in flexibility can affect performance in ADL’s such as climbing stairs, increase risk of INJURY to the joint, increase risk of falls from loss of BALANCE
What nervous system disorders are some of the most common causes of disability in adults +65
Parkinsons, Alzheimers, Stroke
Normal aging is a slow continuous change in (3)
- cognition
- motor function
- special senses (visions, hearing, smell, taste)
Which factors can greatly influence the normal aging process
nutritional status, continued intellectual sensory and motor stimulation
What are 4 changes in cognition especially after the age of 70
- short term or recent memory loss (long term tends to go unchanged)
- slower info processing speed, especially at points of decision making
- cognitive performance decline esp. when attention is divided
- slower reaction time
Can changes in cognition directly affect the ability of OA to live independently
Yes, common expression for memory loss
