LECTURE THREE: Aspects of Physical Activity for OA Flashcards
Do OA’s view themselves as disadvantaged or in decline?
NO
“Of all the self- fulfilling prophecies in our culture, the assumption that aging means decline and poor health is probably the deadliest.” — Marilyn Ferguson
“Of all the self- fulfilling prophecies in our culture, the assumption that aging means decline and poor health is probably the deadliest.” — Marilyn Ferguson
What is Ageism?
Discrimination against a person based on the chronological age.
Are aging stereotypes different in different cultures.
yes
What survey on ageism in Canada was completed in 2012?
The Revera Report on Ageism
What is the Revera Report on Ageism?
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.
What are the goals of the Revera Report on Ageism?
- 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.
What was the sample size of the Revera Report?
1501 Canadians.
What are the top 5 types of discriminatory assumptions made about Canadian seniors?
- Ignored / treated like invisible (most frequent)
- Nothing to contribute
- Incompetent
- Hard of hearing
- Memory loss (least frequent)
Who are the 5 top populations responsible for discrimination of OA’s?
- Younger People
- Healthcare system / professionals
- Government
- Employers
- Local businesses
What are the constitutional elements of ageism (3)?
- PREJUDICIAL ATTITUDES towards age and aging process
(ex: OA’s are useless in our society) - DISCRIMINATORY PRACTICES against the elderly
(employment / social roles) - INSTITUTIONAL POLICIES that reduce life opportunities and personal dignity
(ex: elderly nursing home; “black market baths”)
What do constitutional elements of ageism create socially?
Social stigmas (a set of negative / unfair beliefs about people / something – age, race, family etc.…)
As an exercise specialist, how can you promote positive images of aging (in your centre) (4)?
- 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
In the past, OA’s were actively discouraged to join PA programs… why?
Belief that PA = too demanding OA’s = Too Frail
True or false:
All aspects of health and physical function deteriorate continually as we age.
FALSE
True or false:
All changes in the health and functional abilities of older people are natural consequences of growing older.
FALSE
*sometimes decline is due to poor lifestyle habits (smoking, alcohol, no PA), and not just due to aging!
True or false:
You have to be healthy to exercise.
FALSE- Take it one step at a time slowly increasing frequency
True or false:
I am too old to start exercising.
FALSE – Even Centenarians!
Would a person with stroke or Parkinson’s benefit from PA?
Yes. These people would benefit more from PA as it will slow the deterioration caused by the condition.
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?
In frail OA’s, 78+, Resistance training can increase :
- MUSCLE STRENGTH
- FAT-FREE MASS
Is 78 :
a. Young / old
b. Middle / old
c. Old/old
d. Oldest/old
B – Middle / old
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.
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)
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?
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)
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)?
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
Why were 1-RM measurements repeated at monthly intervals?
1 – RM will change with strength progression.
What are 5 common myths about being active or exercising as an older adult?
- You have to be healthy to exercise
- I am too old to start exercising
- You need special clothing and equipment
- No pain – No gain
- I am too busy to exercise
Why has research on the effect PA on depression and anxiety neurosis in OA’s tapered off?
Clinicians determined that only a small proportion of older adults actually suffer from these conditions (1995) (AGEISM!)
What is the focus of research now on the effect of Physical Activity on psychological well-Being (3)?
- Self-esteem
- Self-efficacy
- General well-being
In terms of self-efficacy, what is aging often associated with?
A loss of perceived control [in some individuals]
What is the relation between PA and self-efficacy?
An individual’s sense of control of his or her environment and ability to function effectively
What is the minimum length of time / threshold for an exercise program for greater effect on psychological well-Being?
Duration of 10 weeks and more = greater effect on psychological well-being vs. shorter programs.
Maintaining cognitive function is VITAL to quality of life in later years, what are some skills required that are important to aging (6)?
- Memory
- Attention span
- Learning (adaption)
- Goal setting
- Decision making
- Problem solving
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?
Research now suggests that physically active and fit older adults process cognitive information more efficiently vs. less fit adults of the same age.
What is the best type of PA for cognitive function and aging?
AEROBIC exercise
In the study by Colcombe and Kramer (2003); What 4 categories were measured and compared pre and post exercise programs in their research?
- Speed tasks:
- Simple tasks requiring rapid response times (pressing space bar when light goes on) - Visuospatial tasks:
- Tasks that require rotating real or imaginary objects in 3-D space (complete a puzzle) - Controlled processing tasks:
- Tasks that require effortless processing strategies
- These tasks become automatic with practice (drive a car) - 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.)
Which Task is the most demanding from the study by Colcombe and Kramer (2003)?
The Executive Control tasks are the most demanding. (solving novel problems, modifying behaviour in light of new information, generating strategies to reach a goal.)
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)
Ans:
D – Performance of Executive control tasks or complex tasks.
What were the results from the Colcombe and Kramer Meta analytic study(4)?
Results showed that PA had the greatest impact on (in order):
- Performance of Executive Control Tasks (complex tasks)
- Controlled Processing tasks
- Visuospatial tasks
- Speed tasks
True or False:
Combining aerobic exercise with strength training = a considerable amount more effective than aerobic alone.
FALSE: Combining aerobic exercise with strength training = slightly more effective than aerobic alone.
What is the general idea when talking about a dual task paradigm?
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**
How is Quality of Life Defined?
An individual’s conscious judgment of satisfaction with his life
What 2 self-report methods are used in the multitudes of research on PA and QOL ?
- Life Satisfaction Inventory (1961)
2. Satisfaction with Life Scale (1984)
QOL can be divided into what 2 domains?
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
What are 2 immediate benefits in terms of psychological and cognitive benefits of PA for OA’s?
- Relaxation:
- Reduce STRESS and anxiety
- TIP: Encourage OA’s to build daily physical activity breaks - Enhanced Mood state:
- PA can help counter some of the negative effects of decreased health and isolation
What are some long-term benefits in terms of psychological and cognitive benefits of PA? (5)
- General well-being
- Increase in self-esteem, self-efficacy and sense of control [Tend to decrease with aging] - Improved mental health
- Decrease in depression and anxiety - Cognitive improvements
- Help post pone decrease in cognitive performance - Motor control and performance
- Help improve balance and decrease fall risks - Skill acquisition
What is social functioning?
The ability to adjust to changing roles and responsibility associated with growing older
What are roles that change as you get older (3)?
- Death of a spouse / friend / relative
- Retirement
- Moving
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…)
- Empowerment
- Independence
- Self-sufficiency
What are some long-term benefits in terms of the social implications of regular PA (5)?
- Social integration
- New friendships
- Widen social and cultural networks
- New roles (retirement, ill health, isolation)
- Enhanced shared activities
