Week 10 - Training for Specific Populations (Ageing) Flashcards
What does sarcopenia refer to?
age-related loss of muscle mass
What is sarcopenia due to?
Due to:
* ↓ in muscle fiber size.
* ↓ in number of fibers (responsible for majority of loss of muscle mass).
What are other contributing factors to sarcopenia?
- Inactivity
- Oxidative stress to muscle fibers
- Inflammation
- ↓ in anabolic hormones such as testosterone
What type of training is the most effective in attenuating muscle mass loss?
Resistance/ strength training
What % does muscle mass decline per year after age 50?
1-2%
Muscle mass starts to decline after 50.
At what age does endurance performance start to decline? How can we explain this?
After age 60
Can be explained by a decline in V02max with age.
What % is the V02max decline per year after age 40?
1%
Influence of exercise on V02max decline with age.
slows the decline in V02max
What are the mechanisms for age-related decline in endurance performance?
Decreased
- Max HR
- Max SV
- Max a-vo2 difference
- VO2max
= reduced endurance exercise performance
What two mechanisms DO NOT change with age?
exercise economy and lactate threshold
What is age-related decay in maximal oxygen extraction due to?
decreased capillary density and mitochondrial volume
What is the mechanism responsible for the reduction in MaxHR with ageing?
ageing tends to depress the spontaneous electrical activity of the SA node (hearts peacemaker)
What are the training guidelines for master athletes?
- 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)
