Lecture 6/7 - Aging and Exercise

Question 1

__% gain in fitness = __ year reduction in chronological age

Answer 1

1%

1

Question 2

Reduction of power after age 65 is ~__x as much as muscle alone

Answer 2

~ 2x

- loss of independence

Question 3

~age ___, ____ loss accelerates

Answer 3

70

VO2max

Question 4

Attribution of Strength Gains among Elderly
@ 60% 1RM
@ 80% 1RM

Answer 4

• neuromuscular adaptations only

- increases in muscle cross sectional area

Question 5

Effect of 10% VO2 max increase

Answer 5

• Can do submax activities for 3x longer

Question 6

Fiaterone et al., 1990 (HIIT for 90 y/o)

Methods

Answer 6

• 90 year olds
• 80% 1RM
• 8 reps x 3 sets, 3 sessions/wk
• 8 weeks

Question 7

Fiaterone et al., 1990 (HIIT for 90 y/o)

Findings

Answer 7

• 174% strength increase in lower body
• 9% hypertrophy of mid-thigh
• 48% improvement in function
• detraining effect significant within 4 weeks
• strength gains did not plateau
• no change in intramuscular or subcutaneous fat

Question 8

Paterson et al., 2004 (Determinants of Dependence)

Methods

Answer 8

• 55-86 year olds
• non-institutionalized
• completed VO2max test
• 8 year follow-up

Question 9

Paterson et al., 2004 (Determinants of Dependence)

Findings

Answer 9

• for each unit increase of VO2max, odds of dependence decreased by 14%
• probability of dependence 50% less
• a 10-20% increase in VO2max predicts 50% decrease in odds of dependence
• presence of disease increased odds ~4x
• age increases odds

Question 10

Govindasamy et al., 1992 (CR Adaptations Older Men)

Methods

Answer 10

• 66.5 years
• older men
• walk/jog
• max exercise test pre, during, and post intervention once per week

Question 11

Govindasamy et al., 1992 (CR Adaptations Older Men)

Phase I Methods

Answer 11

• 4 weeks
• Training speed = 70% VO2max initial
• 3x/week, 10-15 min warm up
• 1x/week on their own

Question 12

Govindasamy et al., 1992 (CR Adaptations Older Men)
Phase I Findings
- VO2

Answer 12

• VO2 improved 6.6%
• VO2 change vs Time yielded exponential curve
• Half time to rate of adaptation = 13.8d, 8.3 sessions
• Adaptation completed within 4 week period
• VO2 reached a plateau

Question 13

Govindasamy et al., 1992 (CR Adaptations Older Men)
Phase I Findings
- Submax HR

Answer 13

• Half time = 9.1d, 5-6 sessions
• Decreased by 10bpm
• HR plateaued

Question 14

Govindasamy et al., 1992 (CR Adaptations Older Men)

Phase II Methods

Answer 14

• 5 weeks
• Training speed = 80% VO2max initial
• 3x/week, 10-15 min warm up
• 1x/week on their own

Question 15

Govindasamy et al., 1992 (CR Adaptations Older Men)
Phase II Findings
- VO2

Answer 15

• improved additional 5.2%

- did not plateau, thus stimulus need not change

Question 16

Govindasamy et al., 1992 (CR Adaptations Older Men)
Phase II Findings
- Submax HR

Answer 16

• decreased additional 6bpm

Question 17

Thomas et al., 1985 (Training Intensity & Older Adults)

Findings

Answer 17

• intensity > duration or frequency when building VO2

- increasing intensity increases response

Question 18

For every unit (ml/min/kg) increase in VO2 max, the odds of becoming dependent are reduced __%

Answer 18

14%

Question 19

Sit-to-Rise Test

• Method
• Scoring

Answer 19

• shoes off, legs crossed in standing position
• lower to seated position without using arm/leg/knee
• stand from seated position without aid
• Max = 10 (5 up, 5 down)
• 8-10 indicative of longer life

Question 20

(More/less) DNA methylation indicates more youth

Answer 20

Less

Question 21

Aging is attributed to 75% ___ and 25% ___

Answer 21

Lifestyle

Genes

Question 22

Avram & Harry, 2009 (Cryolipolysis)

- How does it work?

Answer 22

• Cold-induced inflammatory response within 3 days of cold exposure
• Influx of inflammatory cells stimulates adipocyte apoptosis. Peaks ~14 days
• Remnants of dead fat cells phagocytozed by macrophages/WBCs as part of natural injury response. Peaks ~14-30 days
• Inflammatory response subsides, reduced fat cell volume, interlobular septae thickens. Peaks ~60 days
• Inflammatory response declines further ~90 days
• Area previously containing fat cells is decreased, septae constitute majority of tissue volume

Question 23

Vaughan et al., 2007 (Multimodal Exercise)

- Methods

Answer 23

• 65-75 year olds
• 16 week multimodal: cardiovascular, strength, motor fitness training
• 2x/week

Question 24

Vaughan et al., 2007 (Multimodal Exercise)

- Findings

Answer 24

• Intervention group performed better: neurocognitively, physically, higher BDNF
• More BDNF implies neurogenesis

Question 25

Liu et al., 2017 (Resistance vs Multimodal)

- Methods

Answer 25

• 75+ years old
• review article
• muscle strengthing and balance

Question 26

Liu et al., 2017 (Resistance vs Multimodal)

- Findings

Answer 26

• Neither progressive resistance training (PRT) nor multimodal improved ADLs
• Multimodal more effective for improving muscle strength, balance, lower extremity function, fall reduction among adults with reduced physical capacity
• Both PRT and multimodal improve strength and balance
  Multimodal - dynamic standing balance, gait speed
  PRT - muscle strength, static standing balance