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exercise prescription > older adults > Flashcards

older adults Flashcards

1
Q

largest percent of clinical population

A

baby boomer generation

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2
Q

aging leads to a decline in ___ and an associated loss of

A

strength
independence

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3
Q

late adulthood age

A

55-65

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4
Q

young-old age

A

65-74

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5
Q

mid-old age

A

75-84

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6
Q

old-old age

A

85+

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7
Q

physiological change with aging:
resting HR

A

unchanged

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8
Q

physiological change with aging:
max HR

A

lower

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9
Q

physiological change with aging:
Max cardiac output

A

lower

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10
Q

physiological change with aging:
resting and exercise BP

A

higher

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11
Q

physiological change with aging:
absolute and relative max oxygen uptake reserve

A

lower

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12
Q

physiological change with aging:
residual volume

A

higher

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13
Q

physiological change with aging:
vital capacity

A

lower

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14
Q

physiological change with aging: reaction time

A

slower

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15
Q

physiological change with aging: muscular strength

A

lower

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16
Q

physiological change with aging: flexibility

A

lower

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17
Q

physiological change with aging:
bone mass

A

lower

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18
Q

physiological change with aging:
fat free body mass

A

lower

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19
Q

physiological change with aging: % body fat

A

higher

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20
Q

physiological change with aging:
glucose intolerance

A

lower

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21
Q

physiological change with aging:
recovery time

A

longer

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22
Q

a slower rate of decline in mobility was reported to be associated with

A

a greater rate of physical activity

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23
Q

(late adulthood) each additional hour of physical activity was associated with

A

3% decrease in the rate of mobility decline

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24
Q

____ and ____ predict decline in mobility in older adults

A

physical activity
leg strength

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25
Q

first sign of decline in mobility

A

need UE support to sit/stand

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26
Q

aging adults: muscle fiber size, type I and type II fiber quantity, and the number of alpha motoneurons all _____

A

decrease

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27
Q

aging adults: _____ of type II muscle fibers occurs

A

preferential atrophy

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28
Q

aging adults: muscle contraction speed and peak power production ____

A

decrease

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29
Q

with resistance training program significant improvements in _______ is possible during late adulthood

A

muscle strength, power, endurance

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30
Q

over the age of 40, muscle mass loss/year is

A

.5%

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31
Q

over the age of 50 muscle mass loss/year is

A

1-2%

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32
Q

over the age of 60 muscle mass loss/year is

A

3%

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33
Q

the loss of muscle mass and strength occurs as a result of many factors including

A

reduction in size and number of muscle fibers, selective reduction in type 2 fibers, decrease in neural activation, increase in antagonistic co activation

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34
Q

muscle disuse results in atrophy and loss of muscle strength at the rate of approx _____% a week or ____% per day from bed rest

A

12, 1-1.5

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35
Q

loss of strength in the ___ occurs twice as fast as the ___

A

legs, arms

36
Q

as much as ___% strength loss can occur with 3 weeks of bed rest while the recovery is ___% per week

A

50, 10

37
Q

hypokinesis

A

loss of functional mobility
sedentary behavior

38
Q

primary aging

A

universal, mandatory

39
Q

effects of aging on body systems

A

cellular and organ changes
neuromuscular and musculoskeletal changes
sensory changes

40
Q

secondary aging

A

co morbidities
non active lifestyle
poor health/lifestyle decisions
mental health

41
Q

do most older adults require an exercise test prior to initiating a program

A

no

42
Q

the increased prevalence of cardiovascular, metabolic, and orthopedic problems among older adults increases the overall likelihood of

A

early test termination

43
Q

______ testing has largely replaced exercise stress testing for the assessment of functional status of older

A

physical performance

44
Q

common disorders in older adults

A

osteoarthritis
sarcopenia
osteoporosis

45
Q

OA

A

chronic degenerative disorder primarily affecting the articular cartilage of synovial joints

46
Q

osteoarthritis clinical symptoms

A

pain which mechanical stress or excessive activity
pain at rest in the advanced stages
stiffness after inactivity
limitation of motion
muscle weakness
decreased proprioception, balance
functional limitations in ADLs, IADLs

47
Q

osteoarthritis considerations for interventions

A

avoid viragos, repetitive movements on unstable joints

48
Q

osteoarthritis ACSM exercise guidelines

A

low-load/low joint stress exercise
cardio/endurance, strength, flexibility, balance

49
Q

osteoarthritis exercise frequency

A

aerobic 3-5x/wk
strength 2-3x/wk
flexibility and balance: daily

50
Q

osteoarthritis exercise intensity

A

moderate or based on pain

51
Q

sarcopenia can lead to

A

impaired ability to perform ADL
mobility disorder
quality of life
malnutrition
increased fall risk
mortality

52
Q

sarcopenia considerations for interventions

A

risk of fatigue fracture
loss of balance and falls
nutrition

53
Q

sarcopenia importance of exercise in managing sarcopenia

A

resistance training

54
Q

older adults FITT: aerobic

A

F: >5d/wk, moderate or >3d/wk vigorous
I: 5-6 moderate, 7-8 vigorous
T: 30-60 min moderate, 20-30 vigorous
T: any

55
Q

older adults FITT: resistance

A

F: >2d/wk
I: progressive 40-50%, 60-80%,
power light to moderate
T: 8-10 exercises, >1 set 10-15 rep
T: any weight, power

56
Q

older adults FITT: flexibility

A

F: >2d/wk
I: tightness, slight discomfort
T: 30-60s
T: any PA that increases flexibility

57
Q

_____ is effective in reducing and preventing falls if performed 2-3 days per week

A

neuromotor exercise training

58
Q

neuromotor exercise training combines

A

balance, agility, proprioceptive training

59
Q

fall prevention recommendations

A

progressively difficult postures that gradually reduce the base of support
dynamic movements that perturb the COG

60
Q

osteoporosis

A

skeletal disease that is characterized by low bone mineral density and changes in the microarchitecture of bone that increases susceptibility to fracture

61
Q

osteoporosis in postmenopausal women and in men >50 yo is defined as

A

BMD T-score of the lumbar spine, total hip, or femoral neck of <-2.5

62
Q

___ can delay the onset of osteoporosis

A

exercise

63
Q

osteoporosis exercise testing: ____ may be indicated in individuals with severe osteoporosis for whom walking is painful or risky

A

cycle leg ergometry

64
Q

maximal muscle strength may be ____ in individuals with severe osteoporosis

A

contraindicated

65
Q

___ testing or ____ assessment should be considered in individuals with osteoporosis or low bone density

A

balance, fall risk

66
Q

FITT for osteoporosis: aerobic

A

F: 4-5 dat
I: moderate
T: 20 min, gradually progress 45-60
T: walking, cycling, etc, impact loading

67
Q

FITT for osteoporosis: resistance

A

F: 1-2 non consecutive, 2-3
I: last 2 rep difficult
T: 1 set 8-12 rep, 2 weeks later 2 sets, 8-10 exercises
T: standard equipment

68
Q

FITT for osteoporosis: flexibility

A

F: 5-7 day
I: tightness, slight discomfort
T: hold 10-30s, 2-4 rep
T: static stretching major joints

69
Q

considerations prior to implementation of exercise of aging adults

A

medications
PAR-Q+
vital signs
FRAX and balance
objective measures to assess strength, power, fall risk, functional mobility

70
Q

clinical recommendations for older population

A

resistance training
balance

71
Q

age related psychological and cognitive factors

A

most patients have no exercise experience
attention
motivation and feedback
high depression rate among older adults

72
Q

guard if patient presents with

A

fall risk
unstable gait
frail

73
Q

aging is ____ growing old is ___

A

mandatory
optional

74
Q

do not ____ older population

A

underload

75
Q

evidence demonstrates that _____ and ____ activities are most effective in attenuate aging

A

resistance training
balance

76
Q

an appropriate mechanism to gauge intensity of exercise for older adults as moderate is
a. 60-80% HRR
b. HRR of 120-130 bpm
c. 5-6 on an RPE scale of 0-10
d. 8-9 on an RPE scale of 0-10

A

c

77
Q

fall prevention activities for the older adult should include all except
a. isolated core training
b. progressively difficult postures and minimize base of support
c. reduced sensory input
d. dynamic movements out of their cone of stability

A

a

78
Q

neuromuscular exercise combines
a. strength, balance, static stretching
b. strength, balance, dynamic stretching
c. strength, balance, agility
d. balance, agility, proprioceptive training

A

d

79
Q

older adults may particularly benefit from _____ training because this element of muscle fitness declines most rapidly with aging
a. power
b. strength
c. muscular endurance
d. flexibility

A

a

80
Q

true or false: older adults should avoid vigorous intensity resistance training

A

false

81
Q

which statement regarding older adults is true
a. All adults >75 yr should undergo an exercise test prior to initiating an exercise program.
b. During a maximal exercise test, most older adults have a maximal heart rate that is 15–20 beats · min−1 lower than age-predicted maximal heart rate.
c. There is little evidence suggesting that adults >75 yr have increased mortality or cardiovascular event risk during exercise.
d. Handrail support increases the accuracy of estimating peak MET capacity in adults >85 yr.

A

c

82
Q

an exercise prescription for individuals with arthritis should include all of the following functional exercises, except
a. sit to stand
b. step ups
c. abdominal crunches
d. stair climbing

A

c

83
Q

physical activity may reduce the risk for osteoporotic fracture by all of the following except
a. enhancing peak bone mass achieved during growth and development
b. slowing the rate of bone loss with aging
c. reducing the risk of falls via benefits of muscle strength and balance
d. reduced bone regeneration due to exercise

A

d

84
Q

which is most true about osteoporosis
a. The overall prevalence rate is expected to plateau.
b. It is primarily characterized by high bone mineral density.
c. It is far more prevalent in men compared to women.
d. Exercise is considered a primary nonpharmacological treatment for preventing osteoporosis.

A

d

85
Q

which of the following interventions that are supported by evidence based practice is recommended for patients who experiences sarcopenia
A. Using protein supplements in order to minimize the loss of muscle mass and protein synthesis
B. Light Resistance exercise to partially reversed or progression of the loss slowed.
C. Cardiovascular training for 20-30 min 5 days a week
D. All of the Above

A

a

exercise prescription (16 decks)

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