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
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.
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
Endurance training will ___glucose tolerance and insulin sensitivity.
improve
Every year VO2max ___by __% in men and women after the age of 20.
decreases
1%
Cardiorepiratory fitness decreases due to ?
Decrease in activity and weight gains
The decrease in cardiorespiratory fitness was reduced by 50% in men who did what?
followed a vigorous training program
Women see a __% decling /decade in independent living status.
10%
VO2 max
VO2 max= Q˙aVO2 differnece
Cardiac output times max oxygen extraction
(Q) Cardiac output=
HR x Stroke volume
MHR decreases with age and this is a major contributor to ___ Q
decrease
What is the major reason for decrease in VO2 max?
sedentary lifestyle
What is unit for Cardiac Output?
mL/min
After age 50, strength decreases by __% /decade/
15%
After 70 age, strength decreases by __% /decade.
30%
Strength decrease from age is related directly to?
Loss of muscle (sarcopenia)
Loss of muscle fibers (motorskills)
Atrophy of muscle fibers
T/F
It is important to maintain muscle mass and this can be done by using the same training effects as in younger sujects.
True
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)
What do these test address?
Chair stand
lower body strength
What do these test address?
8 ft up and go
agility and dynamic balance
What do these test address?
Arm curl
Upper body strength
What do these test address?
6 min walk, 2 min step
Aerobic endurance
What do these test address?
Chair sit and reach, back scratch
Fleibility
What do these test address?
Height and weight
To calculate BMI
Benefits of Exercise Endurance Exercise
improved cardiovascular function
muscles more sensitive to insulin
Benefits of Exercise Strength exercise
needed for optimal function in daily tasks
reduced risks of falls
Benefits of Exercise Flexibility exercises
maintenance of joint function, range of motion
reduced chance of injury or fall
Exercise prescription for Cardiorespiratory fitness Intensity
Base Target HR on measured Max HR
Initially emphasize low end of continuum
Exercise prescription for Cardiorespiratory fitness Duration
5-10 min segments
Exercise prescription for Cardiorespiratory fitness Frequency
3 days a week
Endurance training increases VO2max by __-__ %.
10-30%
The increase in VO2 max in MEN is due to what?
both cardiac output and oxygen consumption
The increase in VO2 max in WOMEN is due to what?
Primarily to increase in oxygen extraction
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)