Lecture 8: Aging Flashcards
Lecture 8:
Between the years of 2016 & 2021, how much did the Canadian population of people 65+ increase?
Rose 18% to 7million people, which is 1 in 5
Lecture 8:
When discussing the 85+ population, how has it changed?
Doubled since 2001 & expected to triple by 2046
Lecture 8:
What is the average health care cost for seniors vs younger population?
12,000 per year for every senior & 2,700 for every other person
Lecture 8:
Define Healthy Aging
Optimizing opportunities for physical, social, & mental health so seniors have an active part in society without discrimination & so they can enjoy independence & quality of life
Lecture 8:
What does healthy aging enable?
- health maintenance
- decreased health care costs die to lowered disabilities & chronic disease
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What are the 4 areas of focus for the Health Care for the Aging Population policy?
1.) physical activity
2.) Injury Prevention
3.) nutrition
4.) mental health
Lecture 8:
What is lifespan?
The amount of time someone lives for
- birth til death
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What is Healthspan?
How long within the lifespan you can truly enjoy & be emmersed in life & maintain function
* up until age related disease occurs
Lecture 8:
What are 3 reasons why the body’s ability to repair damaged tissue decline with age?
1.) Slower metabolism
2.) Hormonal Changes
3.) Decreased Physical Activity
*cancer is also more likely to occur due to this
Lecture 8:
What are 4 key age-related tissue changes that occur?
1.) Epithelium thins
2.) Connective tissue becomes more fragile (bones more brittle & cartilage is thinner/less resistant)
3.) Cardiac tissue is more susceptible to disease
4.) Neural tissue functioning declines
Lecture 8:
What are 4 things that decline in the brain with age?
1.) decreased brain volume
2.) myelin sheath deteriorates
3.) decreased temporal lobe
4.) decreased hippocampus volume
Lecture 8:
What are 3 things that decline in the lungs with age?
1.) cough strength reduced
2.) ability of cilia lining reduced
3.) alveolus elasticity decreases
Lecture 8:
What are 3 things that decrease in the Gastrointestinal System with age?
1.) microbiome diversity decreased
2.) gut motility decreased
3.) intestinal barrier integrity is lost
Lecture 8:
What 2 things decline in the heart with age?
Reduced cell number & decreases strength/elasticity of cardiac walls
Lecture 8:
What are 3 common declines in the musculoskeletal system that occur with age?
1.) declined muscle mass & formation
2.) decreased fast myosin fibres
3.) decreased bone strength - more brittle & chance in bone-mineral density
Lecture 8:
What happens to the integumentary system with age (skin)?
- skin weakens & less resilient so susceptible to damage
- decreased ability to repair rapidly so increased infection risk
- heat loss is harder (decreased dermal blood supply & sweat glands)
Lecture 8:
What happens to bones with age?
Bone density decreases as age increases
Lecture 8:
What is Osteopenia?
Inadequate ossification that naturally occurs with aging starting around 30-40yrs
- breakdown quicker than can rebuild
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What is Osteopenia related to?
Related to estrogen & testosterone levels
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What % of skeletal mass do women lose each decade? Men?
- menopause influence
Women - 8% skeletal mass lost each decade & menopause accelerates this (due to less estrogen)
Men - 3% lost each decade & then reach osteoporosis in 80’s
Lecture 8:
Where does Osteopenia & bone loss occur most?
Mostly occurs in epiphysease of thoracic vertebrae
*back looses most bone density (seen in hunch)
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What is Osteoporosis?
- effect on vertebra?
Severe bone density loss & loss of bone mass that increases risk of fracture
- changes shape of vertebral bodies
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What are a 4 health promotion strategies to help prevent osteoporosis?
1.) adequate calcium in diet/nutrition
2.) avoid sedentary lifestyles
3.) weight-bearing & strengthening exercises (important to “load the bone”)
4.) fall prevention & balance important
Lecture 8:
What are some types of drug therapy used as prevention for Osteoporosis?
- hormone replacement therapy
- calcium & vitamin D
- Selective estrogen receptor modulators
- parathyroid hormone
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What are some types of diet therapy used as prevention for Osteoporosis?
- Consuming more protein, magnesium, vitamin K/D, trace minerals, & calcium
- avoiding alcohol & caffein
Lecture 8:
What is the recommended frequency & intensity for aerobic exercise to prevent osteoporosis
5+ days a week for 30mins of walking (mod) or 20mins running (vig)
Lecture 8:
What is the recommended frequency & intensity for resistance exercise to prevent osteoporosis
2-3 days/week with atleast 1 rest day between
- 8-12 reps leading to muscle fatigue = suggested intensity
Lecture 8:
What are 3 key precautions & contradictions to exercise & osteoporosis?
- as osteoporosis changes spine (causes kyphosis), flexion activities like sit-ups & sitting at machines, should be avoided (spinal flexion increases risk of vertebral compression fracture)
- avoid trunk flexion with rotation (limit stress on vertebrae & intervertebral discs)
- increase intensity progressively while staying within bone’s structural capacity
Lecture 8:
What happens to tissues as you age?
Tissue extensibility is lost
- 2 to 6 deg shoulder abduction lost per decade
- 6 to 7 deg hip flexion lost per decade
Lecture 8:
What is arthritis?
Inflammation of a joint
Lecture 8:
What is Osteoarthritis?
A chronic degenerative disorder targeting the articular cartilage of synovial joints
Lecture 8:
What is Osteoarthritis caused by & where is it most common?
Caused by;
- wear & tear (disease-age), overuse, injury, weight, heredity
- breakdown of joint cartilage causing pain from joints rubbing together
- joints become stuff & painful (credits)
- common in weight bearing joints & hands
Lecture 8:
What are some ways of managing pain from arthritis?
resistance, mobility, Cardiovascular training, & balance/stability exercises are best to manage symptoms & function
- variety is key
- Motion is Lotion
Lecture 8:
What happens to skeletal muscle fibres with age?
- how much decrease per decade
Skeletal msucle fibres get smaller with age
- decrease 3-8% per decade after age 30 & accelerates after age 60 (due to sarcopenia)
Lecture 8:
What is Sarcopenia?
Selective muscle tissues loss of type I & II fibres that occurs naturally with age (fast twitch count becomes greater than slow twitch)
Lecture 8:
What are some changes that occur to skeletal muscles with age?
1.) muscle becomes less elastic (increase fibrous tissues makes muscle less flexible)
2.) ability to recover & absorb forces decreases
3.) exercise tolerance decreases (tire quicker & lack of thermoregulation)
Lecture 8:
At what age do age-related changes begin in the nervous system?
30
Lecture 8:
What are some age-related changes that occur within the nervous system?
- decreased brain size & weight
- decreased amount of neurons
- decreased blood flow to brain
- synaptic organization of brain changes
- increased intracellular deposits & extracellular plaques
Lecture 8:
What may result from age-related changes to the nervous system?
- Dementia
- loss of peripheral sensation capacity which impacts postural control & coordination
Lecture 8:
When discussing age-related changes to the nervous system, what happens to smell?
Ability to smell decreases as # of & sensitivity of receptors decreases
Lecture 8:
When discussing age-related changes to the nervous system, what happens to Taste?
Ability to taste declines with age (why dont eat as much)
- decrease in # & sensitivity of taste buds
Lecture 8:
When discussing age-related changes to the nervous system, what happens to vision?
- lens loses elasticity
- lens loses transparency
- loss of rods with age, requiring more light to read
- abnormal blood vessel growth in retina
Lecture 8:
When discussing vision & age, what does the loss of elasticity result in?
Presbyopia
Lecture 8:
When discussing vision & age, what does the loss of lens transparency result in?
Senile Cataracts
Lecture 8:
When discussing vision & age, what does the abnormal growth of blood vessels in the retina result in?
Macular degeneration
Lecture 8:
When discussing equilibrium & age, what does this increase & decrease?
- increases dizziness & balance problems, increasing fall risks
- decreases number of nerve cells in vestibular complex
Lecture 8:
When discussing age-related changes to the nervous system, what happens to Hearing?
Hearing decreases with age & ability to hear higher pitched sounds is most affected by
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When hearing decreases with age, what is this called?
Presbycusis
Lecture 8:
When discussing the Cardiovascular System, What happens to Max Aerobic Power throughout the lifespan?
Max aerobic power increases as child ages, maxes out in teens, plateaus, & then gradually declines with age
Lecture 8:
When discussing age-related changes to the Cardiovascular system, what happens to the Heart?
- max cardiac output decreases
- elasticity of heart decreases
- progressive coronary atherosclerosis (plaque build)
- lower capillary density
- scar tissue replaces damaged cells
Lecture 8:
When discussing age-related changes to the Cardiovascular system, what happens to Blood Vessels?
Changes typically related to arteriosclerosis
- tolerance to pressure changes decreases
- calcium deposits on weakened blood vessel walls
- liquid deposits causing plaques & thrombi to form
Lecture 8:
How does disease, lifestyle, & age all impact the cardiovascular system?
Disease & lifestyle have greater impact on function but age is the greater risk factor for disease
Lecture 8:
How does Aerobic exercise affect the cardiovascular system?
Lowered resting HR & overall HR, improves heat tolerance, & improves LV performance with peak exercise
Lecture 8:
What age do you reach peak lung function? When does this decline?
Peak lunch function reached in early 20’s and declines at around 75 (to 70% of max)
Lecture 8:
What are a few factors of aging that cause decreases efficiency in the respiratory system?
- decreased thoracic movement due to arthritic changes in ribs & weakened respiratory muscles
- depending on exposure, some degree of emphysema is normal above 50yrs
- slowed cilia movement (increase infection risk)
- blunted hypoxia & hypercapnia response
Lecture 8:
What is Emphysema?
damaged & enlarged air sacs in lungs or air filled enlargements in body tissues
Lecture 8:
What impact do age-related respiratory changes have on healthy aging adults?
- how can exercise help
Changes do not limit exercise capacity for moderate O2 consumption activities (in healthy aging adults)
- regular exercise can slow decline of VO2max
- exercise can improve respiratory muscles strength & endurance
Lecture 8:
What happens to the endocrine system with age?
Few changes with aging but definitive decrease in reproductive hormones
- endocrine tissues less responsive to stimulation
-
Lecture 8:
How do older Masters Athletes compare to young athletes?
- muscle fibre distribution/quality matches young
- recovery is biggest difference ~ slower to adapt & recover
- masters athletes need longer programming fro same results (eg; 20 weeks for old vs 12 for young)
**recovery is key
Lecture 8:
What is the fall risk percentage for seniors?
- who falls more, men or women?
Falling is leading cause of injury in seniors
20-30% of seniors have atleast 1 fall per year
- women fall more than men
Lecture 8:
What are the most common types of falls?
> 50% falls are forward causing head, trunk, & hip injuries
- due to decreased upper extremity (UE) strength so lessens ability to absorb forces
- due to lower upper body strength, women less likely to catch themselves falling forwards than men
Lecture 8:
What are the best interventions for preventing falls?
Combining muscle strength, endurance, & balance training into programming
Lecture 8:
What is Frailty?
Reduction in physiological reserve causing you to be weaker
- increases vulnerability & incidence of injury & illness as you “lose ability to fight”
**higher in women than men
Lecture 8:
What is the Fried Frailty Phenotype?
- 5 categories
Looks at 5 categories and depending on scores can determine if you are frail
- Categories = weight loss, slowness, dominant hand grip strength, physical activity, & exhaustion
Lecture 8:
What are the scoring scales of the fried frailty phenotype?
- 0 factors = robust (not frail)
- 1 to 2 factors = pre-frail
- 3+ factors = frail *possible to reverse with intervention
Lecture 8:
What is the first sign of Frailty in older age?
Weakness is first sign
- most critical thing to reverse in pre-frail stage
- can be seen in the handgrip assessment
Lecture 8:
What are 5 things to consider when programming PA for the aging population?
1.) Medications - may affect response to PA
2.) Fall History - higher risk of falling
3.) Comorbidities
4.) PAR Q+ at minimum - medical clearance & movement screen
5.) Current PA level - training age & experience
Lecture 8:
What are the 5 goals of physical activity programming for the aging population?
1.) ADL’s
2.) mobility/independence
3.) functional health
4.) injury prevention
5.) performance
Lecture 8:
What are a few assessment tools used for aging populations?
- PAR Q+
- Activity Specific Balance Confidence Scale
- Berg Balance Scale
- Timed Up & Go
- Mobility, Strength, & Functional Movement Screens
Lecture 8:
Based on NSCA Guidelines for PA & different conditions, what modifications would be used with someone experiencing Frailty?
- start at lower resistance
- slower progressions
- limit end point to volitional fatigue (no mroe than 80% of 1RM)
Lecture 8:
Based on NSCA Guidelines for PA & different conditions, what modifications would be used with someone with mobility limitations?
Do exercises in seated position
Lecture 8:
Based on NSCA Guidelines for PA & different conditions, what modifications would be used with someone with Mild Cognitive Impairment?
- simple exercises
- extra instruction & demonstrations
Lecture 8:
Based on NSCA Guidelines for PA & different conditions, what modifications would be used with someone with Diabetes?
- monitor blood glucose throughout training
- consider associations of CVD, nerve disease, eye disease, & orthopaedic limitations
Lecture 8:
Based on NSCA Guidelines for PA & different conditions, what modifications would be used with someone with Osteoporosis?
- begin at lower intensity
- train balance (extra precaution for falls)
- focus on form & technique
- cautious with bending & twistign
Lecture 8:
Based on NSCA Guidelines for PA & different conditions, what modifications would be used with someone with joint pain & limited ROM (arthritis)?
- some machines may restrict ROM for joint pain, discomfort, &/or limited ROM
- free the ROM so they can have more free ROM
Lecture 8:
Based on NSCA Guidelines for PA & different conditions, what modifications would be used with someone with Poor vision, balance, & lower back pain?
- consider weight machines instead of free weights
Lecture 8:
What are some guidelines to follow for resistance training with the aging population?
- include power & velocity training (increases ability to react when balance is lost)
- functional activity important to think of
- Eccentric training (decreases slower than concentric
Lecture 8:
What are some safety considerations for training the aging population?
- don’t work til failure, just lift properly & not too light
- body weight, free weights, machines, bands, & chair based exercise are good modes
Lecture 8:
What is better, group or individual training for older adults?
Individual may be good way to start if unfamiliar or worried about others judgement but ultimately, group is better as there are many social & psychological benefits
