Power and Geri

Question 1

Agility

Answer 1

ability to make a rapid change in direction

Question 2

Coordination

Answer 2

ability to execute smooth, controlled and accurate movements

Question 3

Balance

Answer 3

the ability to maintain your COG over your BOS. requires multiple strategies to help with perturbations

Question 4

Power

Answer 4

force x velocity or force x displacement/time

Question 5

What age-related changes happen with the MSK system?

Answer 5

decrease in fiber size
decreased muslce mass
decreased elasticity
decreased protein metabolism

Question 6

What age-related changes happen with the CV system?

Answer 6

VO2 max
blood flow
vital capacity
lung expansion
RBC production

Question 7

Frailty classifications

Answer 7

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

Question 8

Frailty

Answer 8

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

Question 9

Benefits of power training

Answer 9

requires coordinated output of multiple systems
improve reaction time
enhanced CV function
improved efficiency of movement
reduced gait issues
reduces falls

Question 10

Exercise considerations for older adults

Answer 10

Adapt to them!
Co-morbities/medications
verbal cues
goal setting
may need increased recovery time

Question 11

Precautions for power training

Answer 11

Diabetes 2
CHD risk factors
HTN
pacemaker
cognition
neuropathy

Question 12

Contraindications for power training

Answer 12

unstable CHD
aortic stenosis
uncontrolled HTN
aortic dissection
marfan’s syndrome
post op or fracture

Question 13

Exercise dosage

Answer 13

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

Question 14

Resistance dosage

Answer 14

3 sets of 8-12 reps @ 20-30% 1 RM
Progress to 80% 1 RM
2-3x a week

Question 15

Plyometrics

Answer 15

any training that uses the stretch-shortening cycle
lengthening followed by shortening
concentric forces are greater due to eccentric pre stretch

Question 16

Amortization

Answer 16

time to rebound
time delay between eccentric and concetric/force production

Question 17

Name 3 age-related musculoskeletal changes and 3 age-related
cardiovascular changes that may affect muscle power generation

Answer 17

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

Question 18

What are 3 conditions that lead to muscle power deficits?

Answer 18

Parkinson’s disease (decreases force production)
MS (movement patterns impaired)
Sarcopenic obesity
CVA
Frailty

Question 19

T/F Bradykinesia is slowed, decreased range of movement

Answer 19

FALSE
Bradykinesia is slowness of movement
hypokinesia is slowed, decreased ROM

Question 20

T/F Frailty is a geriatric syndrome based on deficit count by population prevalence.

Answer 20

TRUE
frailty can occur at any age tho

Question 21

T/F Frailty is a process related to disability and disease.

Answer 21

FALSE
Frailty is a unique process distinct from disability and disease

Question 22

T/F Muscle power declines more rapidly than muscle strength

Answer 22

TRUE

Question 23

T/F Muscle power is slightly superior to strength in predicting functional status and dependency

Answer 23

TRUE

Question 24

T/F Plyometric forces are greatest during the eccentric phase due to concentric pre-stretch.

Answer 24

FALSE
Plyo forces are greatest during the concentric phase due to eccentric pre-stretch

Question 25

T/F The longer the amortization phase, the more effective the movement

Answer 25

FALSE
shorter, not longer

Question 26

What should be the power dosage for older adults?

Answer 26

Perform power exercises at higher velocities in concentric movements with moderate intensities (40–60%of 1RM)

Question 27

What should be the power and resistance dosage for frail older adults?

Answer 27

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