Managing the Active Adult Flashcards
how does the WHO define health aging?
process of developing and maintaining the functional ability that enables well-being in older age
who are senior athletes?
- former competitive athletes
- have often sustained injuries in athletic career
- may/may not still be competing
- lifelong athletes
- may/may not compete
- athletic activity is a lifestyle
- nonathletes who picked up sports later in life
- may/may not compete
- initiation of exercise may be due to health crisis
describe some trends that occur with aging and sports performance
- runners of mean age 78 and running 60 min/week → lower levels of disability and prolonged survival
- 5x STS → faster in senior athletes vs community dwelling counterparts
- fall rates → lower in senior athletes vs community dwelling counterparts
- strength trained master athletes showed greater leg press max strength compared to recreationally active, sedentary young adults
neuromuscular changes that occur with aging
- loss of skeletal muscle → Type II muscle fibers
- women with greater loss of strength and power (especially UEs) than men
- strength loss at 2-5x rate faster than muscle mass loss (especially LEs)
- altered neural control, increased fat and connective tissue accumulation, changes in contractile units → reduced force
skeletal changes with aging
- OA common manifestation of joint deterioration
- BMD loss depends on skeletal loading
- master cyclists and swimmers < BMD than age-matched controls
- older runners > BMD than swimmers
- to prevent bone loss → add resistance training
cardiorespiratory changes with aging
- VO2 max
- central factors
- CO
- decline in HRmax
- Ventilation
- Peripheral factors
- lower a-VO2 diff
- loss of muscle mass
what are common injuries in active older adults?
- not enough data to really tell us
- knee and foot injuries appear to be more common
- injuries may be due to over training → but not enough data
- osteoarthritis
risk factors for osteoarthritis in active older adults
- type of sport
- training load
- BMI
- previous injury
what may be effective in reducing pain and improving function in older adults with OA?
resistance and aerobic exercise
what are the foundational movements important in movement performace?
kicking, running, and squatting
motor performance is influenced by ________ and __________ factors
physiologic and psychologic factors
- organismic (person) constraints (cardiovascular changes)
- environmental constraints ( lighting conditions)
- task constraints (size of golf club, dimensions of tennis court, etc.)
list several examples of mechanical constraints the impact motor/movement performance
- running → 5-7% speed reduction per decade in 100m sprint
- decreased stride length, GRF, leg stiffness
- reduced muscle thickness, type II muscle fiber size
- golf → reduced max club head speed
- decreased rotational strength, power, flexibility, balance
- altered biomechanics → decreased hitting distance
- swimming
- reduced stroke frequency, stroke length, and propelling efficiency
- cardiovascular and neuromuscular changes contribute to decline
list 5 principles of sports specific training
- specificity
- progressive overload
- variation
- reversibility
- individuality
describe specificity
physiological adaptations to exercise are specific to the stressors imposed by the type of exercise performed
describe progressive overload
stressors associated with a type of exercise must be sufficient level to elicit homeostatic disturbances to promote physiologic adaptation and must be incrementally increased over time
describe variation
systematic altering of one or more program variable(s) over time to allow for the exercise stimulus to remain challenging while preventing fatigue and stagnation
describe reversibility
removal of the exercise stimulus and physical inactivity will result in performance decrements
describe individuality
individual response to a given exercise stimulus
what are the 6 aspects of FITT-VP?
- Frequency
- Intensity
- Time
- Type
- Volume
- Progression
what are the resistance exercise recommendations for Hypertrophy in Older Active Adults?
- Modality → free weights; machines
- Frequency → 2-3 days/week on nonconsecutive days
- Intensity → 60-80% 1 RM
- Training volume → 1-3 sets/exercise, 8-12 reps/set
- Contraction velocity → slow to moderate
- rest intervals → 1-3 min between sets
- additional comments
- multiple and single joint exercises
what are the resistance exercise recommendations for strength in older active adults?
- Modality → free weights; machines
- Frequency → 2-3 days/week on nonconsecutive days
- Intensity → 60-80% of 1RM
- Training volume → 1-3 sets/exercise; 8-12 reps/set
- Contraction velocity → slow to moderate
- Rest intervals → 1-3 min between sets
- additional comments:
- multiple and single joint exercises
what are the resistance exercise recommendations for Power in older active adults?
- Modality → free weights; machines
- Frequency → 2-3 days/week on nonconsecutive days
- Intensity → 30-60% 1RM
- Training volume → 1-3 sets/exercise; 6-10 reps/set
- Contraction velocity → high
- Rest intervals → 1-3 min between sets
- Additional comments:
- should be conducted in combo with training to improve strength
- multiple and single joint exercises
Cardiovascular exercise recommendations → Frequency
- 5 or more days/week for moderate intensity
- 3 or more days/week for vigorous intensity
- 3-5 days/week for combo of moderate and vigorous intensity
Cardiovascular exercise recommendations → Intensity
- on a scale of 0-10 for level of physical exertion, 5-6 for moderate intensity, and 7-8 for vigorous intensity
cardiovascular exercise recommendations → Time
- 30-60 min/day of moderate intensity exercise
- 20-30 min/day of vigorous intensity exercise
- or an equivalent combo of moderate and vigorous intensity exercise
- may be accumulated in bouts of at least 10 minutes each
nutrition considerations for older active adults
- anabolic resistance → blunted protein synthesis in aging athletes
- lengthened recovery time
- positive protein balance needed throughout training
- how much protein is needed after training?
- how much protein is needed in meals throughout the day?
how does the WHO define wellness?
a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity
a process and an outcome achieved through health promotion and disease prevention efforts
what are the 3 categories of prevention?
- primary
- secondary
- tertiary
what is the goal of prevention relating to wellness?
utilizing health promotion and disease prevention strategies to achieve the goal of optimal aging
list the 3 major health domains that make up wellness
- Physical
- Mental
- Social
list the wellness domains that exist within the health domains
- Physical
- Mental
- emotional
- spiritual
- intellectual
- Social
- social
- occupational/vocational
describe the wellness dimension → physical
physical functioning to the degree that allows one to perform roles in family and society
describe the wellness dimension → emotional
sense of well-being and the ability to cope effectively with life’s “ups and downs”
describe the wellness dimension → spiritual
aspect of life that provides meaning and direction that connects to something greater than one’s own self
describe the wellness dimension → intellectual
ability to learn and use info effectively and to reason and use self-efficacy in wellness endeavors
describe the wellness dimension → social
meaningful relationships and presence of a social support structure
describe the wellness dimension → occupational/vocational
purpose in life, a reason to get up in the morning
what is the role of a PT regarding wellness in older adults?
- promote wellness in clinical practice, research, advocacy, and collaborative consultation
- promote wellness to older adult pts/clients
- address physical health domains of adopting an active lifestyle
- injury prevention in areas of falls, workplace injury, community based injury
- involve multidisciplinary members and make appropriate referrals
list screening tools that PTs can use for wellness
- PAR-Q
- EASY
- Get Active Questionnaire
- Osteoporosis screen
- Fall risk assessment
list baseline and outcome measures to use in older active adults
- Senior Fitness Test
- Intake Forms
- Annual PT Visit for Aging Adult → collects demographics, medical history, and lifestyle habits
- General movement Screen and SPPB
- Report Card
- VS
- General Movement screen
- 7 functional outcome measures
what is the purpose of wellness programs for older adults?
promote health and prevent disease in adults 65 years and older (or 50-64 with clinically sig chronic conditions)
what should be included in a wellness program for an older adult?
- aerobic activity
- muscle strengthening
- flexibility
- balance exercises
- integration of preventive and therapeutic recommendations
recommendations for aerobic activity in a wellness program for an older adult
- moderate-intensity activity 30 min, 5x/week OR vigorous activity 20 min, 3x/week
- Mod intensity = 5-6 on 10-point scale
- Vigorous intensity = 7-8 on 10-point scale
recommendations for muscle strengthening in a wellness program for older adults
- minimum of 2 days/week on non-consecutive days
- 8-10 different exercises, 10-15 reps, moderate (5-6/10) to high (7-8/10) effort
recommendations for flexibility
perform flexibility activities at least 2 days/week for at least 10 minutes
recommendations for balance exercises
perform balance exercises that target problem areas based in impairments (i.e proprioception, vestibular, etc.)
integration of preventive and therapeutic recommendations
- older adults with one or more medical conditions → perform physical activity that is therapeutic and in manner that safely and effectively treats condition
- the idea is to increase activity above resting level
T/F: the type of activity along with intensity, duration, and frequency should integrate prevention and treatment?
TRUE
describe an activity plan for those who are inactive
- gradual (or stepwise) approach to safely increase activity level
- 10-min multiple bouts rather than longer duration continuous bouts
T/F: increased physical activity levels are associated with prevention of weight gain
TRUE
compare an individual vs community approach for wellness programs
- sustainability is the key phrase → whatever works for that individual and what is accessible for that person
- task force on community prevention services → increase access to places of physical activity
describe risk-management strategies for wellness program development
- prevent activity-related adverse events
- always know complete medical history, precautions, and contraindications prior to prescribing any type of exercise program
List types of exercise programs that could be used with older adults
- balance and falls prevention
- strength training
- exercise for frail older adults
- exercise to enhance bone quality/quantity
- aerobic training
- enhance physical activity and mobility
- walking programs
