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EXCI 455 > LECTURE THREE: Aspects of Physical Activity for OA > Flashcards

LECTURE THREE: Aspects of Physical Activity for OA Flashcards

1
Q

Do OA’s view themselves as disadvantaged or in decline?

A

NO

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2
Q

“Of all the self- fulfilling prophecies in our culture, the assumption that aging means decline and poor health is probably the deadliest.” — Marilyn Ferguson

A

“Of all the self- fulfilling prophecies in our culture, the assumption that aging means decline and poor health is probably the deadliest.” — Marilyn Ferguson

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3
Q

What is Ageism?

A

Discrimination against a person based on the chronological age.

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4
Q

Are aging stereotypes different in different cultures.

A

yes

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5
Q

What survey on ageism in Canada was completed in 2012?

A

The Revera Report on Ageism

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6
Q

What is the Revera Report on Ageism?

A

Asks Canadians of all generations to…

  • find out their attitudes about aging
  • gauge their level of awareness and experience with ageism.
  • It is one of a series of reports issued by Revera exploring different topics relevant to the aging experience of Canadian seniors.
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7
Q

What are the goals of the Revera Report on Ageism?

A
  • DRAW ATTENTION to misconceptions / stereotypes
  • INFORM & ADVANCE dialogue around the issue of ageism
  • EMBRACE POSITIVE QUALITIES, and demonstrate there are many ways to live life to the fullest at every stage of life.
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8
Q

What was the sample size of the Revera Report?

A

1501 Canadians.

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9
Q

What are the top 5 types of discriminatory assumptions made about Canadian seniors?

A
  1. Ignored / treated like invisible (most frequent)
  2. Nothing to contribute
  3. Incompetent
  4. Hard of hearing
  5. Memory loss (least frequent)
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10
Q

Who are the 5 top populations responsible for discrimination of OA’s?

A
  1. Younger People
  2. Healthcare system / professionals
  3. Government
  4. Employers
  5. Local businesses
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11
Q

What are the constitutional elements of ageism (3)?

A
  1. PREJUDICIAL ATTITUDES towards age and aging process
    (ex: OA’s are useless in our society)
  2. DISCRIMINATORY PRACTICES against the elderly
    (employment / social roles)
  3. INSTITUTIONAL POLICIES that reduce life opportunities and personal dignity
    (ex: elderly nursing home; “black market baths”)
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12
Q

What do constitutional elements of ageism create socially?

A

Social stigmas (a set of negative / unfair beliefs about people / something – age, race, family etc.…)

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13
Q

As an exercise specialist, how can you promote positive images of aging (in your centre) (4)?

A
  • Physically active OA can act as model / public speaker
  • Hire OA as staff!
  • Post photos of physically active OA’s on a bulletin board in the facility
  • Contact the media to publish testimonials from your participants on how PA improved their lives
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14
Q

In the past, OA’s were actively discouraged to join PA programs… why?

A

Belief that PA = too demanding OA’s = Too Frail

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15
Q

True or false:

All aspects of health and physical function deteriorate continually as we age.

A

FALSE

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16
Q

True or false:

All changes in the health and functional abilities of older people are natural consequences of growing older.

A

FALSE

*sometimes decline is due to poor lifestyle habits (smoking, alcohol, no PA), and not just due to aging!

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17
Q

True or false:

You have to be healthy to exercise.

A

FALSE- Take it one step at a time slowly increasing frequency

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18
Q

True or false:

I am too old to start exercising.

A

FALSE – Even Centenarians!

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19
Q

Would a person with stroke or Parkinson’s benefit from PA?

A

Yes. These people would benefit more from PA as it will slow the deterioration caused by the condition.

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20
Q

In the paper: “Effects of Progressive Resistance Training on Body Composition in frail Older Adults: Results of Randomized, Controlled Trial” (Binder et al, ), What was their findings on OA’s and Resistance training?

A

In frail OA’s, 78+, Resistance training can increase :

  • MUSCLE STRENGTH
  • FAT-FREE MASS
21
Q

Is 78 :

a. Young / old
b. Middle / old
c. Old/old
d. Oldest/old

A

B – Middle / old

22
Q

In the paper: “Effects of Progressive Resistance Training on Body Composition in frail Older Adults: Results of Randomized, Controlled Trial” (Binder et al), What were their “methods” (6)?

-Describe participant inclusion criteria and intervention.

A

PARTICIPANTS

  • 91 total
  • community dwelling
  • sedentary
  • men and women
  • 78 +
  • With physical FRAILTY

Frailty defined as 2 of the 3 criteria:

  • Modified Physical Performance Test score between 18-32
  • Peak aerobic power was between 10-18 ml/kg/min
  • self-report of difficulty with TWO IADL or ONE BADL (Instrumental or Basic Activities of daily living)

INTERVENTION

  • 9-month trial of Exercise Training (ET)
  • Randomly assigned (CTL or a LOW INTENSITY EXERCISE AND 3 MONTHS OF PRT)
23
Q

In the paper: “Effects of Progressive Resistance Training on Body Composition in frail Older Adults: Results of Randomized, Controlled Trial” (Binder et al( what were the RESULTS?

A

After completion participants of PRT, the exercising group had greater improvements than the control participants in both:

  • maximal voluntary force production
    (for knee extension)
  • fat free mass
    (measured by DEXA)

(% improvement varying form 12 – 43% AFTER ET)

24
Q

What was the exercise program from the study: “Effects of Progressive Resistance Training on Body Composition in frail Older Adults: Results of Randomized, Controlled Trial” (Binder et al)?

A

Frequency – 3 x a week

Intensity– 1-RM (measured during knee extension, knee flexion, seated bench press, seated row, leg press and biceps curl)
**goal= achieve 3 sets, 8-12 reps 85-100% of the INITIAL 1-RM at the END OF THE program.

Type- Progressive resistance training

Time – Sessions lasted 60-90 min Including stretching

25
Q

Why were 1-RM measurements repeated at monthly intervals?

A

1 – RM will change with strength progression.

26
Q

What are 5 common myths about being active or exercising as an older adult?

A
  1. You have to be healthy to exercise
  2. I am too old to start exercising
  3. You need special clothing and equipment
  4. No pain – No gain
  5. I am too busy to exercise
27
Q

Why has research on the effect PA on depression and anxiety neurosis in OA’s tapered off?

A

Clinicians determined that only a small proportion of older adults actually suffer from these conditions (1995) (AGEISM!)

28
Q

What is the focus of research now on the effect of Physical Activity on psychological well-Being (3)?

A
  1. Self-esteem
  2. Self-efficacy
  3. General well-being
29
Q

In terms of self-efficacy, what is aging often associated with?

A

A loss of perceived control [in some individuals]

30
Q

What is the relation between PA and self-efficacy?

A

An individual’s sense of control of his or her environment and ability to function effectively

31
Q

What is the minimum length of time / threshold for an exercise program for greater effect on psychological well-Being?

A

Duration of 10 weeks and more = greater effect on psychological well-being vs. shorter programs.

32
Q

Maintaining cognitive function is VITAL to quality of life in later years, what are some skills required that are important to aging (6)?

A
  1. Memory
  2. Attention span
  3. Learning (adaption)
  4. Goal setting
  5. Decision making
  6. Problem solving
33
Q

According to research by Kramer et al. 2002 which group can process cognitive information more efficiently:

-physically active and fit adults OR in less fit adults?

A

Research now suggests that physically active and fit older adults process cognitive information more efficiently vs. less fit adults of the same age.

34
Q

What is the best type of PA for cognitive function and aging?

A

AEROBIC exercise

35
Q

In the study by Colcombe and Kramer (2003); What 4 categories were measured and compared pre and post exercise programs in their research?

A
  1. Speed tasks:
    - Simple tasks requiring rapid response times (pressing space bar when light goes on)
  2. Visuospatial tasks:
    - Tasks that require rotating real or imaginary objects in 3-D space (complete a puzzle)
  3. Controlled processing tasks:
    - Tasks that require effortless processing strategies
    - These tasks become automatic with practice (drive a car)
  4. Executive Control tasks:
    - Tasks that require coordination, inhibition, working memory
    - Depend on an effortful process but do not become automatic (solving novel problems, modifying behaviour in light of new information, generating strategies to reach a goal.)
36
Q

Which Task is the most demanding from the study by Colcombe and Kramer (2003)?

A

The Executive Control tasks are the most demanding. (solving novel problems, modifying behaviour in light of new information, generating strategies to reach a goal.)

37
Q

Results showed that Physical Activity had the greatest impact on
A. Speed tasks
B. Visuospatial tasks
C. Controlled processing tasks
D. Performance of Executive control Tasks (complex tasks)

A

Ans:

D – Performance of Executive control tasks or complex tasks.

38
Q

What were the results from the Colcombe and Kramer Meta analytic study(4)?

A

Results showed that PA had the greatest impact on (in order):

  1. Performance of Executive Control Tasks (complex tasks)
  2. Controlled Processing tasks
  3. Visuospatial tasks
  4. Speed tasks
39
Q

True or False:

Combining aerobic exercise with strength training = a considerable amount more effective than aerobic alone.

A

FALSE: Combining aerobic exercise with strength training = slightly more effective than aerobic alone.

40
Q

What is the general idea when talking about a dual task paradigm?

A 
That ability of an OA to complete a motor task combined with a cognitive function. ex: In class we did TUG / TUG + cog task 1 (alphabet forward) + cog test 2 (alphabet backward)/ TUG (BACKWARD) + cog task 1 (alphabet forward) + cog test 2 (alphabet backward)
**Can always add second task to motor task to test cognitive demands**
41
Q

How is Quality of Life Defined?

A

An individual’s conscious judgment of satisfaction with his life

42
Q

What 2 self-report methods are used in the multitudes of research on PA and QOL ?

A
  1. Life Satisfaction Inventory (1961)

2. Satisfaction with Life Scale (1984)

43
Q

QOL can be divided into what 2 domains?

A

FUNCTIONING:

  • Physical ability and dexterity
  • Cognition
  • Ability to perform ADLs

WELL-BEING:

  • Physical symptoms and bodily states
  • Emotional well-being
  • Self- Concept
  • Global perception of health and life satisfaction
44
Q

What are 2 immediate benefits in terms of psychological and cognitive benefits of PA for OA’s?

A
  1. Relaxation:
    - Reduce STRESS and anxiety
    - TIP: Encourage OA’s to build daily physical activity breaks
  2. Enhanced Mood state:
    - PA can help counter some of the negative effects of decreased health and isolation
45
Q

What are some long-term benefits in terms of psychological and cognitive benefits of PA? (5)

A
  1. General well-being
    - Increase in self-esteem, self-efficacy and sense of control [Tend to decrease with aging]
  2. Improved mental health
    - Decrease in depression and anxiety
  3. Cognitive improvements
    - Help post pone decrease in cognitive performance
  4. Motor control and performance
    - Help improve balance and decrease fall risks
  5. Skill acquisition
46
Q

What is social functioning?

A

The ability to adjust to changing roles and responsibility associated with growing older

47
Q

What are roles that change as you get older (3)?

A
  • Death of a spouse / friend / relative
  • Retirement
  • Moving
48
Q

What are some immediate benefits in terms of the social implications of regular PA (3)? (and assist OA’s in playing a more active role in society…)

A
  1. Empowerment
  2. Independence
  3. Self-sufficiency
49
Q

What are some long-term benefits in terms of the social implications of regular PA (5)?

A
  1. Social integration
  2. New friendships
  3. Widen social and cultural networks
  4. New roles (retirement, ill health, isolation)
  5. Enhanced shared activities

EXCI 455 (13 decks)

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