Week 13- Managing the Active Older Adult

Question 1

PART 1

Answer 1

PART 1

Question 2

What is healthy aging?

Answer 2

“Process of developing and maintaining the functional ability that enables well-being in older age.”

Question 3

Aging and Sports Performance:

• Runners of mean age of 78 and running ___min/week = lower levels of disability and prolonged survival.
• 5xSTS = ________ in senior athletes vs community dwelling older adults.
• Fall rates = _____ in senior athletes vs community dwelling counterparts.
• Strength trained masters athletes showed greater leg press max strength compared to recreationally active, sedentary young adults.

Answer 3

• 60min/week
• faster
• lower

Question 4

Neuromuscular Changes:

• Loss of skeletal muscle type __ fibers.
• Do women or men have a greater loss of strength/power?
• Is strength or muscle mass lost at a faster rate?
• Altered neural control, increased fat and CT accumulation, and changes in contractile units leads to reduced ________.

Answer 4

• type II
• Women (esp UEs)
• Strength lost 2-5x faster (esp LEs)
• reduced force

Question 5

Changes in VO2max occur with aerobic capacity in senior athletes. List of some central (3) and peripheral (2) factors of this?

Answer 5

Central Factors

• CO
• Decline in HRmax
• Ventilation

Peripheral Factors

• Lower a-VO2diff
• Loss of muscle mass

Question 6

What injuries appear to be the most common in the senior athletes, and what may it be due to?

Answer 6

-Knee/foot injuries more common, may be due to over-training.

Question 7

What are the (5) Principles of Sports Specific Training? Give a description of each.

Answer 7

1. ) Specificity = Physiological adaptations to exercise are specific to stressors imposed by the type of exercise.
2. ) Progressive Overload = Stressors must be sufficient level to elicit homeostatic disturbances to promote adaptation.
3. ) Variation = Altering of program variables over time to allow exercise stimulus to remain challenging.
4. ) Reversibility = Removal of exercise stimulus and physical inactivity will result in performance decrements.
5. ) Individuality = Individual responses to a given exercise stimulus.

Question 8

What does FITT-VP stand for?

Answer 8

• Frequency (how often?)
• Intensity (how hard?)
• Time (how long?)
• Type (what kind?)
• Volume (amount?)
• Progression (advancement?)

Question 9

Resistance Exercise Recommendation for Hypertrophy/Strength in terms of the following:

• Frequency
• Intensity
• Training Volume
• Contraction Velocity
• Rest Intervals

Answer 9

• Frequency = 2-3 days/week
• Intensity = 60-80% 1RM
• Training Volume = 1-3 sets of 8-12 reps
• Contraction Velocity = slow-moderate
• Rest Intervals = 1-3min between sets

Question 10

Resistance Exercise Recommendation for Power in terms of the following:

• Frequency
• Intensity
• Training Volume
• Contraction Velocity
• Rest Intervals

Answer 10

• Frequency = 2-3 days/week
• Intensity = 30-60% 1RM
• Training Volume = 1-3 sets of 6-10 reps
• Contraction Velocity = high
• Rest Intervals = 1-3min between sets

Question 11

Cardiovascular Exercise Recommendations:

Frequency

• > __ days for moderate intensity
• > __ days for vigorous intensity
• __-__ days for combination of mod and vig intensity

Intensity

• On a scale of 0-10, __-__ for moderate intensity.
• On a scale of 0-10, __-__ for vigorous intensity.

Time

• ___-___ min/day of moderate-intensity
• ___-___ min/day of vigorous-intensity

Answer 11

Frequency

• > 5 days for moderate intensity
• > 3 days for vigorous intensity
• 3-5 days for combination of mod and vig intensity

Intensity

• 5-6 for moderate intensity.
• 7-8 for vigorous intensity.

Time

• 30-60 min/day of moderate-intensity
• 20-30 min/day of vigorous-intensity

Question 12

What is anabolic resistance and how does it affect the senior athlete?

Answer 12

-Anabolic resistance is a blunted protein synthesis in aging athletes.

• Lengthens recovery time.
• Positive protein balance needed throughout training.

Question 13

What is “Wellness”?

Answer 13

“A state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.”

Question 14

• Wellness is a process and an outcome achieved through _________ and ___________ efforts.
• What are the (3) categories of prevention?
• What is the goal of Wellness?

Answer 14

• health promotion and disease prevention
• Primary, Secondary, Tertiary
• Utilizing health promotion and disease prevention strategies to achieve the goal of optimal aging.

Question 15

What are the (6) domains of wellness?

Answer 15

• Physical
• Emotional
• Spiritual
• Intellectual
• Social
• Occupational/Vocational

Question 16

What is the role of the PT for Wellness practice? (6)

Answer 16

• Promote wellness in clinical practice, research, advocacy, and collaborative consultation.
• Promote wellness to older adult patients/clients.
• Address physical health domains of adopting an active lifestyle.
• Address physical health domains of adopting an active lifestyle.
• Injury prevention in areas of falls, workplace injury, community based injury.
• Involve multidisciplinary members and make appropriate referrals.

Question 17

What are (3) screening tools used to determine an individual’s readiness to participate in a wellness program?

Answer 17

• PAR-Q
• EASY
• Get Active Questionnaire

Question 18

What are a few other screening tools used to determine individual’s readiness to participate in a wellness program? (6)

Answer 18

• Osteoporosis
• Fall risk
• Senior Fitness Test
• Intake Form: Annual PT Visit for Aging Adults
• Annual Physical Therapy Visit for Aging Adult (general movement screen and SPPB)
• Report Card: Annual Physical Therapy Visit for Aging Adult (general movement screen and 7 functional OMs)

Question 19

What are some appropriate domains to be included in a wellness program?

Answer 19

• Aerobic Activity
• Muscle Strengthening
• Flexibility
• Balance Exercises
• Integration of preventative/therapeutic recommendations