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Senior fitness > physical considerations of aging > Flashcards

physical considerations of aging Flashcards

1
Q

the central nervous system includes:

A

-brain
-spinal cord
-nerves

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2
Q

the peripheral nervous system includes:

A

the nerves that connect the CNS with organs, muscles, and skin

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3
Q

what are the two subsets of the peripheral nervous system?

A

autonomic nervous system and somatic nervous system

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4
Q

function of the autonomic system

A

regulates various body processes unconsciously, including blood pressure, heart rate, breathing, digestion, and control of the fight-or-flight response

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5
Q

the somatic nervous system consists of the…

A

nerves that connect the brain and spinal cord with muscles and sensory receptors in the skin

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6
Q

function of the somatic nervous system

A

-voluntary control of movement
-communicates between the periphery and the spinal cord

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7
Q

__________ nerves transmit information from the periphery to the spinal cord and brain

A

sensory

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8
Q

________ nerves transmit information back to the muscles to stimulate movement.

A

motor

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9
Q

Age-related changes in the nervous system fall under three areas

A
  1. structural
    2.sensory
  2. behavioral
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10
Q

Brain structure and function begin to decline with age by an average rate of __% per year

A

1% decrease

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11
Q

Aging also effects communication within the CNS and PNS via neurotransmitters such as ________, _________, ________

A

dopamine, acetylcholine, norepinephrine

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12
Q

orthostatic hypotension is a result of:

A

the heart and blood vessel’s decrease in sensitivity to norepinephrine

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13
Q

For older adults, it is more likely that visual acuity will decrease to ______

A

20/70

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14
Q

Farsightedness

A

the inability to see close objects or small print

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15
Q

what causes farsightedness?

A

flexibility of the lens of the eye decreases as the body ages. This loss of flexibility causes the focal point of vision to change.

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16
Q

what causes changes in color perception?

A

the lens of the eye becomes rigid and less clear

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17
Q

what causes increased time to adjust to changing light conditions?

A

A yellowing of the lens of the eye

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18
Q

More than ___% of people aged 65 or older have some degree of hearing loss

A

30%

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19
Q

the degree of hearing loss increases to more than _____% in adults aged 75 or older

A

50%

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19
Q

Conductive hearing loss

A

results from the inability of sound waves to transmit effectively from the outer ear to the inner ear.

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20
Q

Sensorineural hearing loss

A

This is due to damaged structures of the inner ear. This may result in an extreme sensitivity to certain noises or cause a ringing or hissing sound in the ear.

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21
Q

what kind of hearing loss can be helped with hearing aids?

A

conductive hearing loss

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22
Q

what are the 2 categories of age related changes in the musculoskeletal system?

A
  1. structural
  2. functional
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23
Q

physically active adults maintain muscle fiber size until roughly age _____

A

age 60

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24
Q

what musculoskeletal elements are lowered from aging?

A

-muscle mass
-muscle strength
-fiber number (particularly type II)
-reduced type II fiber distribution
-fiber specific force
-energy release (from reduced oxidative capacity)
-amount of satellite cells associated with type II fibers

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25
Q

what musculoskeletal elements are increased from aging?

A

-fat and connective tissue amount
-increased type 1 fiber distribution

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26
Q

osteopenia is more present in what population?

A

women after menopause

27
Q

what musculoskeletal elements are impaired from aging?

A

-Muscle proteins (myosin) (because of biochemical changes
-Excitation-contraction coupling (because of uncoupling and fragmentation of cellular elements)

28
Q

What causes the decrease in bone mass with aging?

A

bone resorption happens at a faster rate than ossification, resulting in a decrease in bone mass or density

29
Q

what age does bone mass peak?

A

30 years old

30
Q

Structural changes and a weakening of joints with age include

A

-microtear
-calcification
-increase in cross-linking within joint collagen
-wear and tear of joints

31
Q

Aging affects the joints predominantly due to _________ changes occurring within the joint complex.

A

structural

32
Q

why does the loss of cartilage lead to decreased joint stability?

A

there is a lack of blood supply to the cartilage, tendons, and ligaments

33
Q

the cardiovascular system includes

A

the heart, arteries, arterioles, capillaries, veins, and venules

34
Q

The heart sends oxygenated blood through the _______ and ________ and receives deoxygenated blood from the ________ and ________.

A
  1. arteries and arterioles
  2. veins and venules
35
Q

where does cellular respiration occur?

A

in the capillaries where oxygen is exchanged for carbon dioxide

36
Q

What are the changes in the right ventricle from aging?

A

-reduced systolic function
-reduced diastolic function

37
Q

what are the changes in the left ventricle from aging?

A

-Left ventricular hypertrophy

-Dependence on atrial contribution

-impaired contractility and relaxation

38
Q

what are the changes in the vascular structures from aging?

A

-Increased arterial stiffness

-Systolic hypertension

39
Q

what are the changes in cardiac output from aging?

A

-Preserved resting cardiac output

-Preserved ejection fraction

40
Q

what are the changes in the cardiovascular system’s physiology from aging?

A

-Blunted baroreceptor reflex
-Decreased adregenergic responsiveness

41
Q

what are the changes in the body’s response to stress due to aging?

A

-Decreased reliance on heart rate
-Increased cardiac output due to increased stroke volume

42
Q

Maximal heart rate decreases by about ____ to _____% between the ages of 25 and 85

A

30 to 50%

43
Q

Maximal cardiac output decreases roughly ___% between ages 20 and 80

A

30%

44
Q

the respiratory system consists of:

A

-the nose
-pharynx
-larynx
-trachea
-the lungs (which contain bronchi, the bronchial tree, and alveoli.

45
Q

which muscles play a significant role in the respiratory system?

A
  • the chest wall, including the intercostal and diaphragm muscles
46
Q

what are the age-related changes to the respiratory system?

A
  • a loss of the elasticity of lung tissue that leads to a reduction in the time airways are open

-enlarged alveoli trigger the bronchioles to collapse, resulting in trapped air

-As the diaphragm and intercostal muscles weaken with age, this leads to stiffness in the chest wall and diminishes the lungs’ ability to expand and contract

47
Q

how does physical activity affect the resting heart rate of older individuals?

A

the resting heart rate decreases, which raises the stroke volume at rest

48
Q

what else can affect stroke volume?

A

maximal exertion and maximal cardiac output

49
Q

arteriovenous oxygen difference

A

a measure of the amount of oxygen taken up from the blood by the tissues.

50
Q

The _________ the amount of oxygen extracted by the tissues, the greater the arteriovenous oxygen difference

A

greater

51
Q

the endocrine system consists of:

A

-pituitary gland
-thyroid gland
-parathyroid glands
- adrenal glands
-pancreas
-ovaries (in females)
-testicles (in males).

52
Q

What are the hormonal changes for a woman in her 20s?

A

Estrogen, progesterone, testosterone, and all other hormones are at their peak

53
Q

What are the hormonal changes for a man in his 20s?

A

Testosterone and all other hormones are at their peak

54
Q

what are the hormonal changes for a woman in her 30s?

A

-Metabolism slows down
-Fertility decreases
-Hormone production declines

55
Q

what are the hormonal changes for a man in his 30s?

A

-Muscle mass peaks
-Weight gain begins
-You notice subtle changes in how you look and feel
-Hormones begin to decline

56
Q

what are the hormonal changes for a woman in her 40s?

A

-Libido is declining
-Mood swings
-Muscle loss and weight gain
-Hormones have declined to the point of deficiency

57
Q

what are the hormonal changes for a man in his 40s?

A

-Libido and function declines
-Sleeping is an issue
-Hormones have declined to the point of deficiency

58
Q

what are the hormonal changes for a woman who is 50+?

A

-Menopause has arrived
-Low energy levels and fatigue
-More weight gain
-Memory loss and insomnia
-Hormones are at deficient levels

59
Q

what are the hormonal changes for a man who is 50+?

A

-Andropause has arrived
-Low energy levels
-More weight gain
-Memory loss
-Hormones are at deficient levels

60
Q

A normal range of testosterone is ______ to ________ ng/dL in men

A

300 to 1,000 ng/dL.

61
Q

at what testosterone level do symptoms of Low-T appear in men?

A

When levels fall below 300 ng/dL

62
Q

factors affecting self-efficacy

A

-social modelling
-mastering behaviors
-physical and emotional responses
-social persuasion

63
Q

5 steps to greater achievement

A
  1. Vision
  2. Strategy
  3. Belief
  4. Persistence
  5. Learning
64
Q

SMART goal

A

S- specific
M- measurable
A- achievable
R- relevant
T- time bound

65
Q
A

Senior fitness (5 decks)

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