muscle performance

Question 1

estimated %% older adults meet fitness standards

Answer 1

12%

Question 2

what age does sarcopenia begin

Answer 2

30s

Question 3

%% muscle loss by 70s

Answer 3

30-50%

Question 4

Which of the following is false of sarcopenia
- occurs 2x more in lower limbs
- type I fibers decrease 10-40%
- type II fibers decrease 10-40%
- there is more concentric strength loss

Answer 4

• Type II only not type I loss

Question 5

How does decreased protein synthesis and disregulation of proteasomal degradation pathways cause sarcopenia

Answer 5

protein aggregates accumulate and impair functions

Question 6

how does infiltration of fat into CT and SKM fibers cause sarcopneia

Answer 6

occurs from poor regeneration and reduceses muscle quality, and increases stiffness

Question 7

how does reduced satellite cells cause sarcopenia

Answer 7

causes fibrosis, apoptosis and senescence

Question 8

how does increase ROS cause sarcopenia

Answer 8

causes increase in satellite cells and antioxidant basal levels leading to high oxidation and inability to protect against damage

Question 9

how does increased inflammation cause sarcopenia

Answer 9

more inflammatory cytokines = more ROS and apoptosis

Question 10

how do neuromuscular changes cause sarcopenia

Answer 10

decreased MUs, MU remodeling and fewer axons, with fiber type switching or death

Question 11

which of the following is false
- mass is lost faster than function when 75+
- grip strength predicts hospitality, disability, and mortality
- strength shows an inverted relationship with all cause mortality
- grip strength decreases 20% in men and 15% in women from 75 to 80

Answer 11

• function is lost faster than mass

Question 12

older adults can increase strength 2-3x in __ months

Answer 12

3-4 months

Question 13

which of the following is not a long term benefit of training
- increased strength, mass, power and endurance
- improved coordination, balance and flexibility
- increased BMD, BMR and tendon strength
- increased well-being and self-esteem

Answer 13

none, they are all benefits

Question 14

For RT prescription, increase FITT-VP %% each weak, increasing __ 1st, then ___, and ___ last.

Answer 14

5-20%, frequency, duration, intensity

Question 15

how long should warm up and cool down be in order to prevent injuries?

Answer 15

10-20 min warm up, 5-10 min cool down

Question 16

What movement should be avoided upon waking

Answer 16

Spinal bending