Power and Geri Flashcards
Agility
ability to make a rapid change in direction
Coordination
ability to execute smooth, controlled and accurate movements
Balance
the ability to maintain your COG over your BOS. requires multiple strategies to help with perturbations
Power
force x velocity or force x displacement/time
What age-related changes happen with the MSK system?
decrease in fiber size
decreased muslce mass
decreased elasticity
decreased protein metabolism
What age-related changes happen with the CV system?
VO2 max
blood flow
vital capacity
lung expansion
RBC production
Frailty classifications
Geriatric syndrome based on deficit count by population prevalence
Weakness = grip strength
Low PA
Slow walk speed
Exhaustion
Unintended weight loss
0 = non frail
1-2 = pre frail
3+ = frail
Frailty
unique process distinct from disability and disease
increased vulnearbility in response to stressors
is amenable to intervention
increases IADL/ADL impairments, hospitalization, falls
risk for falls compounds the more frail you are
Benefits of power training
requires coordinated output of multiple systems
improve reaction time
enhanced CV function
improved efficiency of movement
reduced gait issues
reduces falls
Exercise considerations for older adults
Adapt to them!
Co-morbities/medications
verbal cues
goal setting
may need increased recovery time
Precautions for power training
Diabetes 2
CHD risk factors
HTN
pacemaker
cognition
neuropathy
Contraindications for power training
unstable CHD
aortic stenosis
uncontrolled HTN
aortic dissection
marfan’s syndrome
post op or fracture
Exercise dosage
2-3 sets of 1-2 multi jt exercises
up to 75-80% 1 RM, 2-3 times a week
gradual progression, functional activities are key
Resistance dosage
3 sets of 8-12 reps @ 20-30% 1 RM
Progress to 80% 1 RM
2-3x a week
Plyometrics
any training that uses the stretch-shortening cycle
lengthening followed by shortening
concentric forces are greater due to eccentric pre stretch
Amortization
time to rebound
time delay between eccentric and concetric/force production
Name 3 age-related musculoskeletal changes and 3 age-related
cardiovascular changes that may affect muscle power generation
MSK: decreased type 1 and 2 fiber size, muscle protein metabolism, muscle mass, tissue elasticity, impulse transmission
CV: decreased VO2 max, skeletal blood flow, vital capacity, lung expansion, RBC production
What are 3 conditions that lead to muscle power deficits?
Parkinson’s disease (decreases force production)
MS (movement patterns impaired)
Sarcopenic obesity
CVA
Frailty
T/F Bradykinesia is slowed, decreased range of movement
FALSE
Bradykinesia is slowness of movement
hypokinesia is slowed, decreased ROM
T/F Frailty is a geriatric syndrome based on deficit count by population prevalence.
TRUE
frailty can occur at any age tho
T/F Frailty is a process related to disability and disease.
FALSE
Frailty is a unique process distinct from disability and disease
T/F Muscle power declines more rapidly than muscle strength
TRUE
T/F Muscle power is slightly superior to strength in predicting functional status and dependency
TRUE
T/F Plyometric forces are greatest during the eccentric phase due to concentric pre-stretch.
FALSE
Plyo forces are greatest during the concentric phase due to eccentric pre-stretch
T/F The longer the amortization phase, the more effective the movement
FALSE
shorter, not longer
What should be the power dosage for older adults?
Perform power exercises at higher velocities in concentric movements with moderate intensities (40–60%of 1RM)
What should be the power and resistance dosage for frail older adults?
Perform resistance interventions dosed at 3 sets of 8-12 reps @ 20-30% 1RM
Perform power interventions at high speed and low/mod intensity (30-60% 1RM
