Ch 16 Exercise and older adults

  1. Age Classifications

    Middle Age
    Old Age
    Very Old Age
    Oldest Old Age
    • Middle Age 40-65
    • Old Age 65-75
    • Very Old Age 76-85
    • Oldest Old Age >85
  2. How many more widow people are in the 65 or older age group?
    4 times more
  3. In 2003 how many Americand rated their health as excellent or very good?
  4. Physical activity limitations ___ with age.
  5. What are some chronic conditions that people sometimes have to deal with?
    hypertension, heart disease, arthritis, cancer, diabetes
  6. Most physiological strucutes decrease in function as we age, but rate of change is different. what are some of the structures?
    • Cardiovascular
    • Nervous
    • Muscle Mass
  7. What are the individual differences that makes us age differently?
    Genetics and Environmental factors (education, healthcare, nutrition, exercise)

    A person can be intellectually young, but physically old.
  8. Endurance training will___ blood lipids. linked to a __ in body fat rather than exercise.
    Endurance training will __ BP to the same degree as shown for young people with hypertension.
    • improves
    • decrease
    • decrease
  9. Endurance training will ___glucose tolerance and insulin sensitivity.
  10. Every year VO2max ___by __% in men and women after the age of 20.
    • decreases
    • 1%
  11. Cardiorepiratory fitness decreases due to ?
    Decrease in activity and weight gains
  12. The decrease in cardiorespiratory fitness was reduced by 50% in men who did what?
    followed a vigorous training program
  13. Women see a __% decling /decade in independent living status.
  14. VO2 max
    • VO2 max= Q˙aVO2 differnece
    • Cardiac output times max oxygen extraction
  15. (Q) Cardiac output=
    HR x Stroke volume
  16. MHR decreases with age and this is a major contributor to ___ Q
  17. What is the major reason for decrease in VO2 max?
    sedentary lifestyle
  18. What is unit for Cardiac Output?
  19. After age 50, strength decreases by __% /decade/
  20. After 70 age, strength decreases by __% /decade.
  21. Strength decrease from age is related directly to?
    • Loss of muscle (sarcopenia)
    • Loss of muscle fibers (motorskills)
    • Atrophy of muscle fibers
  22. T/F
    It is important to maintain muscle mass and this can be done by using the same training effects as in younger sujects.
  23. What are the 1st things to dealing with older patients?
    • Have a comprehensive physical exam
    • Determine risk factors, risk stratification
    • Establish contraindications to exercise (orthopedic limitations)
  24. What do these test address?

    Chair stand
    lower body strength
  25. What do these test address?

    8 ft up and go
    agility and dynamic balance
  26. What do these test address?

    Arm curl
    Upper body strength
  27. What do these test address?

    6 min walk, 2 min step
    Aerobic endurance
  28. What do these test address?

    Chair sit and reach, back scratch
  29. What do these test address?

    Height and weight
    To calculate BMI
  30. Benefits of Exercise
    Endurance Exercise
    • improved cardiovascular function
    • muscles more sensitive to insulin
  31. Benefits of Exercise
    Strength exercise
    • needed for optimal function in daily tasks
    • reduced risks of falls
  32. Benefits of Exercise
    Flexibility exercises
    • maintenance of joint function, range of motion
    • reduced chance of injury or fall
  33. Exercise prescription for Cardiorespiratory fitness
    • Base Target HR on measured Max HR
    • Initially emphasize low end of continuum
  34. Exercise prescription for Cardiorespiratory fitness
    5-10 min segments
  35. Exercise prescription for Cardiorespiratory fitness
    3 days a week
  36. Endurance training increases VO2max by __-__ %.
  37. The increase in VO2 max in MEN is due to what?
    both cardiac output and oxygen consumption
  38. The increase in VO2 max in WOMEN is due to what?
    Primarily to increase in oxygen extraction
  39. Protocols to Exercise the major muscle groups
    • Begin with minimal resistance for 1st 8 weeks
    • Do 8-10 exercises involving majjor muscle groups
    • Do 1 SET of 10-15 LIFTS
    • Exercise 2 DAYS each WEEK (48 hrs between workouts)
    • Stay within PAIN FREE ROM
    • Do not exercise if joint is painful or infected
  40. Stop here at the protocols
Card Set
Ch 16 Exercise and older adults
Exercise and older adults