Week 10 - Training for Specific Populations (Ageing) Flashcards

1
Q

What does sarcopenia refer to?

A

age-related loss of muscle mass

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2
Q

What is sarcopenia due to?

A

Due to:
* ↓ in muscle fiber size.
* ↓ in number of fibers (responsible for majority of loss of muscle mass).

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3
Q

What are other contributing factors to sarcopenia?

A
  1. Inactivity
  2. Oxidative stress to muscle fibers
  3. Inflammation
  4. ↓ in anabolic hormones such as testosterone
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4
Q

What type of training is the most effective in attenuating muscle mass loss?

A

Resistance/ strength training

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5
Q

What % does muscle mass decline per year after age 50?

A

1-2%

Muscle mass starts to decline after 50.

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6
Q

At what age does endurance performance start to decline? How can we explain this?

A

After age 60
Can be explained by a decline in V02max with age.

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7
Q

What % is the V02max decline per year after age 40?

A

1%

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8
Q

Influence of exercise on V02max decline with age.

A

slows the decline in V02max

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9
Q

What are the mechanisms for age-related decline in endurance performance?

A

Decreased
- Max HR
- Max SV
- Max a-vo2 difference
- VO2max

= reduced endurance exercise performance

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10
Q

What two mechanisms DO NOT change with age?

A

exercise economy and lactate threshold

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11
Q

What is age-related decay in maximal oxygen extraction due to?

A

decreased capillary density and mitochondrial volume

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12
Q

What is the mechanism responsible for the reduction in MaxHR with ageing?

A

ageing tends to depress the spontaneous electrical activity of the SA node (hearts peacemaker)

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13
Q

What are the training guidelines for master athletes?

A
  • Medical clearance must be obtained.
  • Training principles similar to younger athletes (aware of overtraining)
  • Training program should be individualized (consider age, training status and competitive schedule)
  • Avoid overuse injuries (rest days between challenging workout)
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