Masters Flashcards
What is the age range of master’s athletes, the earliest age to compete in the World Masters Athletic organization, and normal intervals
Range: 18 years (swimming) - 50 years (golf)
WMA: 35 years
Age ranges: 5 years
What types of exercises should someone over the age of 65 perform
Aerobic
Resistance
Flexibility
Balance
What is the CDC’s recommendation on exercise
At least 150 minutes of moderate intensity aerobic exercise/week
Perform muscle strengthening exercise twice per week
What are age related physiological changes masters athletes may experience
Maximum oxygen consumption decreases
Lean body mass and strength decreases while fat mass increases especially in the abdominal area
Risk factors for heart disease increase such as high blood pressure, lipid profile abnormalities, increase blood glucose and deceased insulin sensitivity
Deceased bone density
How much does maximum oxygen consumption decrease in healthy adults and older endurance athletes
Healthy adults: 10% per decade beginning after 30 years
Older endurance athletes: 5% per decade
What is the average strength change in an individual in their 80s compared to their 20s
40% decrease
Differences in gait speed and risk for severe mobility problems between older adults with high vs low muscle strength
Gait speed: 4.3x greater risk for slower pace
Severe mobility problems: 2.6x greater risk
List the molecular and cellular changes in aging muscle
Decrease in size and number of type II muscle fibers
Shift from fast to slow twitch fiber type
Reduced number of mitochondria
Reduced number of satellite cells
Infiltration of fat into muscle
Reduction in myosin and protein content and function
Reduced elasticity of muscle
Age related changes in body composition
Increases in abdominal fat
Increases in fat deposits in skeletal and heart muscle, liver, and bone marrow
Increases in body weight up until the age of 70
Redistribution of body fat with increase in visceral fat and decreases in peripheral fat stores
What is responsible for the deterioration of glucose tolerance (insulin resistance)
Limited physical activity, not the aging process
What is proposed to be one of the main causes of energy needs decreasing in masters athletes
Decrease in exercise intensity and volume
What is anabolic resistance
Decreased sensitivity of muscle to small amounts of dietary protein in aging individuals
Protein requirements of a masters athlete (over 65 years)
Total: 1.2 g/kg/day
Per meal: 0.4 g/kg/meal or 35-40 g/meal
What micronutrient needs are elevated in older adults (>50 years)
Calcium
Vitamin D
Vitamin B6
Vitamin B12
What micronutrients are commonly low in intake in older adults
Calcium
Vitamin D
Vitamin E
Folic acid
Zinc
Magnesium
What are supplemental vitamin D requirements for individuals age 50-70, 70-80, and attempting consistent levels of >30 ng/dL
50-70 years: 600 IU
70-80 years: 800 IU
30 ng/mL: 1500-2000 IU
Without Vitamin D how much calcium is absorbed
10-15%
Is dietary or supplement calcium intake associated with calcification of coronary arteries?
No
When and by how much does phosphocreatine regeneration decrease by
At age 30, it decreases by 8% per decade
List 5 reasons why hydration status is negatively affected in masters athletes
Body water decreases to 60-70%
Thirst sensation decreases with age
After age 40, renal mass and renal blood flow decrease meaning more water is needed to remove waste products
There is an increase in plasma osmolality at rest meaning it takes more time to restore body fluids in the face of dehydration
Medications may affect total body water
List the negative effects that NSAIDS and SSRIs have on fluid intake
NSAIDS: inhibit normal renal function
SSRIs: may blunt the thirst effect
What drug and herbal supplements enhance urinary output
Thiazide diuretics
Ginseng
Saw palmetto
St John’s Wort
Wheatgrass
How to train while acclimating
Perform about half of your usual exercise in the first few days of hot weather. Decrease the duration or slow the pace, then gradually build it back up
What is the most important nutrient in masters athletes and why
Water
Due to decreased sensation of thirst
