Masters

Question 1

What is the age range of master’s athletes, the earliest age to compete in the World Masters Athletic organization, and normal intervals

Answer 1

Range: 18 years (swimming) - 50 years (golf)

WMA: 35 years

Age ranges: 5 years

Question 2

What types of exercises should someone over the age of 65 perform

Answer 2

Aerobic

Resistance

Flexibility

Balance

Question 3

What is the CDC’s recommendation on exercise

Answer 3

At least 150 minutes of moderate intensity aerobic exercise/week

Perform muscle strengthening exercise twice per week

Question 4

What are age related physiological changes masters athletes may experience

Answer 4

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

Question 5

How much does maximum oxygen consumption decrease in healthy adults and older endurance athletes

Answer 5

Healthy adults: 10% per decade beginning after 30 years

Older endurance athletes: 5% per decade

Question 6

What is the average strength change in an individual in their 80s compared to their 20s

Answer 6

40% decrease

Question 7

Differences in gait speed and risk for severe mobility problems between older adults with high vs low muscle strength

Answer 7

Gait speed: 4.3x greater risk for slower pace

Severe mobility problems: 2.6x greater risk

Question 8

List the molecular and cellular changes in aging muscle

Answer 8

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

Question 9

Age related changes in body composition

Answer 9

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

Question 10

What is responsible for the deterioration of glucose tolerance (insulin resistance)

Answer 10

Limited physical activity, not the aging process

Question 11

What is proposed to be one of the main causes of energy needs decreasing in masters athletes

Answer 11

Decrease in exercise intensity and volume

Question 12

What is anabolic resistance

Answer 12

Decreased sensitivity of muscle to small amounts of dietary protein in aging individuals

Question 13

Protein requirements of a masters athlete (over 65 years)

Answer 13

Total: 1.2 g/kg/day

Per meal: 0.4 g/kg/meal or 35-40 g/meal

Question 14

What micronutrient needs are elevated in older adults (>50 years)

Answer 14

Calcium

Vitamin D

Vitamin B6

Vitamin B12

Question 15

What micronutrients are commonly low in intake in older adults

Answer 15

Calcium

Vitamin D

Vitamin E

Folic acid

Zinc

Magnesium

Question 16

What are supplemental vitamin D requirements for individuals age 50-70, 70-80, and attempting consistent levels of >30 ng/dL

Answer 16

50-70 years: 600 IU

70-80 years: 800 IU

30 ng/mL: 1500-2000 IU

Question 17

Without Vitamin D how much calcium is absorbed

Answer 17

10-15%

Question 18

Is dietary or supplement calcium intake associated with calcification of coronary arteries?

Answer 18

No

Question 19

When and by how much does phosphocreatine regeneration decrease by

Answer 19

At age 30, it decreases by 8% per decade

Question 20

List 5 reasons why hydration status is negatively affected in masters athletes

Answer 20

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

Question 21

List the negative effects that NSAIDS and SSRIs have on fluid intake

Answer 21

NSAIDS: inhibit normal renal function

SSRIs: may blunt the thirst effect

Question 22

What drug and herbal supplements enhance urinary output

Answer 22

Thiazide diuretics

Ginseng

Saw palmetto

St John’s Wort

Wheatgrass

Question 23

How to train while acclimating

Answer 23

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

Question 24

What is the most important nutrient in masters athletes and why

Answer 24

Water

Due to decreased sensation of thirst