Lecture 22 - Getting Physically Fit Past 60

Question 1

What are the exercise recommendations for older adults

Answer 1

• Males over 40 and females over 50 should be medically screened before moderate or high intensity exercise -> regardless of age if you have been sedentary for a whole, need to do PARQ
• A stress test is recommended before an exercise programme is started -> could be underlying cardiovascular issues you are not aware of
• > 150 mins mod-intensity aerobic/week OR
• > 75 min vig-intensity aerobic/week OR
• > Combination of moderate and vigorous-intensity AND
• > Two or more days of strength training per week

Question 2

What are some other factors to consider for exercise with age

Answer 2

• postural stability
• Orthopaedic problems
• thermoregulations - as you get older, body finds it harder to do this
• cognitive function - if person has dementia, may be hard [they do not know here they are or how to get home]

Question 3

What is the reversibility principle

Answer 3

• the opposite of the overload principle - if we stop training, or decrease the stimulus, the training effect diminishes

Question 4

What is the specificity principle

Answer 4

• systems responds to a stimulus only as it is applied
  > The metabolic system being stressed
  > The muscle group bring used
  > The skill being trained
• Need cross training to target all physiological systems

Question 5

What is the individuality principle

Answer 5

• people respond differently to the stresses applied:
  > some see large early gains
  > others see large gains later
  > others consistent in their gains throughout
• Also genetic limits to the responses seen
• Many people do not take into account this factor of training

Question 6

What is training intensity

Answer 6

• Higher intensity exercise is associated with a greater cardiovascular risk and orthopaedic injury and lower adherence to training than lower-intensity exercise. Thus moderate intensity exercise is recommended for most older adults. Best to increase duration before intensity

Question 7

What is training frequency

Answer 7

• the amount of improvement in VO2 max increases with frequency of training, but the magnitude of change is smaller when frequency of training is increased above 3days/week

Question 8

what is maintenance

Answer 8

• to maintain the training effect, exercise must be continue on a regular basis
  > given an appropriate intensity and training duration,
  older adults are able to achieve similar relative
  changes (i.e. %) in VO2 max and strength as younger
  adults

Question 9

LOOK AT SLIDE 2 PAGE 7

Answer 9

• check the slide -> learn it all