Week 2 Exercise Prescription

Question 1

describe the slippery slope for aging

Answer 1

when you are younger you have more fun, then comes function, then frailty then failure. the curve will trend to failure as you age

Question 2

what is fun

Answer 2

what you want, when you want it, and for as long as you want it

Question 3

what is function

Answer 3

choices made based on decreased in physical capacity, you pick what you can do

Question 4

what is frailty

Answer 4

you require help with ADLs and IADLs

Question 5

what is failure

Answer 5

completely dependent

Question 6

how do you determine frailty

Answer 6

1. unintentional weight loss of over 10 pounds in 1 year
2. self reported exhaustion 3 or more days per week
3. muscle weakness (grip strength <23 women, <32 men)
4. walking speed <0.8
5. low level of activity (sitting or lying down most of the day)

3/5 is frail and 1-2 is pre frail

Question 7

muscular strength is the entryway to

Answer 7

frailty

Question 8

what is the most important factor in subsequent institutionalization

Answer 8

leg strength

Question 9

what % of max is 
to much stress 
sufficient overload 
usual stress
too little

Answer 9

> 100%
60-100% is sufficient
40-60 is usual
0-40 is too little

Question 10

at what workload of we get strengthening

Answer 10

60-100 % which is sufficient

Question 11

at what percent do we get injury or tissue death

Answer 11

over 100%

Question 12

what what percent do we get no change and then atrophy

Answer 12

no change is 40-60

atrophy is 0-40

Question 13

what is the overload needed to improve strength

Answer 13

60% of maximum

Question 14

what is the FITT principle

Answer 14

frequency
intensity
time
type