3. Physiological aspects of aging

Question 1

Physiological decline - What is controllable?

Answer 1

Rate and extent are partially controllable

Question 2

Functional changes associated with aging: ↓ peak oxygen transport of ____ per decade 25-65 years old

Answer 2

5 ml/kg/min

Question 3

Functional changes associated with aging: increase body fat with decrease glucose tolerance leads to what

Answer 3

increase risk for diabetes

Question 4

___ ↓ peak muscle force from age 40-65 y/o

Answer 4

25% (1% per year)

Question 5

___ ↓ in lean tissue from age 40-65 y/o

Answer 5

25% (1 % per year)

Question 6

Other important functional changes associated with aging (3)

Answer 6

• Decrease in balance, slowing of reaction speed and movement time
• Deterioration of function in special senses
• Impaired memory

Question 7

___ loss of flexibility per decade of adult life

Answer 7

7%

Question 8

At what age is there a decrease in bone calcium & deterioration of bone matrix begins?

Answer 8

25 yo

Question 9

When does bone deterioration accelerates in women?

Answer 9

5 postmenopausal years
10-15% BMD

Question 10

Regular PA can delay the normal aging process by how many years

Answer 10

10-20 years

Question 11

An average decline of about ____% per decade in VO2 max occurs from age 25 to 65

Answer 11

10%

Question 12

What are the 3 factors responsible for a decrease in aerobic capacity?

Answer 12

1 . Reduced stroke volume
2 . Reduced maximal HR (5-10 beats/decade)
3 . Reduced max cardiac output (1% per year between 35-65yo)

Question 13

If INTENSITY overtaxes these lower aerobic capabilities what can happen and what are the symptoms?

Answer 13

Can place enormous strain on the heart + lead to serious S&S such as dizziness, cramps, chest pain.

Question 14

Minimal VO2 for independent living at age 85 in women and men

Answer 14

Women = 15
Men = 18

Question 15

The aging heart is more prone to what condition?

Answer 15

Ventricular fibrillation (dangerously rapid and erratic heart rhythm)

Question 16

What symptoms can OA experience at the beginning of exercise and it is due to what?

Answer 16

Chest pain and shortness of breath due to insufficient cardiac blood supply

Question 17

Early fatigue for exercise intensity of ___ in untrained OA

Answer 17

70-75% of max

Question 18

Objective of proper warm-up and cool down routines in active OA

Answer 18

Decrease the risk of abnormal cardiac responses to sudden changes in cardiovascular function

Question 19

Most frequent cause of sudden cardiac death

Answer 19

Ventricular fibrillation

Question 20

Resting HR ____ with age in OA

Answer 20

Remains largely unchanged

Question 21

What is the preferred method to measure exertion?

Answer 21

RPE + talk test + sing a song

Question 22

Resting and exercise BP __ with age

Answer 22

INCREASE

Question 23

High BP during intense exercise does what to the heart

Answer 23

Increase the heart’s work rate and oxygen needs

Question 24

Dynamic aerobic training = ___ BP

Answer 24

decrease

Question 25

Intensity for dynamic aerobic training:

Answer 25

40-70% of VO2max 55-80% of max HR 12-15 RPE

Question 26

Frequency and duration for dynamic aerobic training

Answer 26

3-5x week 30-60 min

Question 27

What is the recommendation for OA with ↓ initial PA level or pain condition?

Answer 27

Exercising 10 min at a time 3x/day 3-5 days per week can help decrease BP

Question 28

Exercise is contraindicated when resting BP exceeds ____

Answer 28

180/110 mmHg

Question 29

Adaptation to long term training in OA: resting HR and max HR

Answer 29

↓ resting heart rate but no change in maximal heart rate

Question 30

Adaptation to long term training in OA: stroke volume

Answer 30

↑ stroke volume, which assists in maintaining cardiac output

Question 31

Adaptation to long term training in OA: total blood volume and tone of peripheral veins

Answer 31

↑ total blood volume and tone of peripheral veins, which reduce vascular resistance

Question 32

Adaptation to long term training in OA: systolic and diastolic BP

Answer 32

↓ systolic and diastolic blood pressure

Question 33

Adaptation to long term training in OA: HDL cholesterol

Answer 33

↑ high density lipoprotein cholesterol (good cholesterol)

Question 34

Between 30-70 yo: ↓ vital capacity of the lungs up to

Answer 34

up to 50%

Question 35

What is the vital capacity?

Answer 35

Maximal volume of air that a person can exhale after max inspiration

Question 36

What is max voluntary ventilation?

Answer 36

Maximal volume of air breathed/min

Question 37

Between 30-70 yo: ↓ Max voluntary ventilation up to

Answer 37

Up to 50%

Question 38

Name the 2 mechanisms that cause pulmonary changes in OA

Answer 38

- ↓ respiratory muscle strength - ↑ chest wall stiffness and small airway closure

Question 39

As we get older, the strength of our muscle contractions decreases. Which of these muscle contractions loses more strength with age? Eccentric, concentric or isometric

Answer 39

Concentric

Question 40

3 things that happen with age-associated changes in muscle function

Answer 40

- sarcopenia (dec. m.mass) - decreased muscular strength/endurance/power - decreased aerobic enzyme activity in muscle mitochondria

Question 41

2 criteria for sarcopenia

Answer 41

1) low muscle mass 2) low gait speed

Question 42

Define low gait speed = walking speed below?

Answer 42

Below 0.8m/s

Question 43

What is the normal gait speed?

Answer 43

1 to 1.2 m/s

Question 44

Other effects of sarcopenia: loss of muscle mass results in

Answer 44

Increase BP (increased arterial stiffness) Decreased insulin sensitivity (inc. fat mass) Decrease aerobic capacity Decrease bone density Decreased metabolic rate

Question 45

Type ___ are the slow contracting and slow fatigue

Answer 45

Type 1

Question 46

Type ___ are the fast contracting and quick to fatigue

Answer 46

Type 2

Question 47

Type __ are the first to atrophy in OA

Answer 47

Type 2

Question 48

Implications of decreased type 2 for exercise

Answer 48

Type II fibers are in ↑concentrations in the back and thighs (building exercises around that will help to activate them)

Question 49

Type 2 fibers decrease in number and size by how much

Answer 49

25-50%

Question 50

Which diminishes at the greatest rate with OA? Muscle power or muscle strength

Answer 50

Muscle power

Question 51

Why is muscle power important?

Answer 51

For ADLs and recovering from tripping or rising from seated position