Aging Flashcards
(42 cards)
aged
65>
habits that incr life expectancy and number of quality years
- no smoking
- moderate alcohol consumption
- no snacking
- maintain proper weight
- daily breakfast
- 7-8 hours sleep
- regular exercise
exercise decreases risk of
cardiovascular disease
cancer
osteoporosis
etc
active people live longer and have more quality years
active individuals have 20-50% lower overall mortality rates
effects of age on CV system after 25
VO2 max decreases by 10% per decade due to loss of muscle mass, physical activity, and aging
if active VO2 max is
similar between 65-75 year-olds and young adults
inevitable loss of CV fitness
decreased HR max, SV max, Q max, blood volume
effects of exercise for the aged
adaptions to properly designed endurance training in aged similar to those seen in YA
- VO2 max increases 20-50%
improvements of CV in aged vs YA
Aged
- emphasize greater caution and slower progression
- beginning - avoid high impact aerobic activity
- prefer low impact
- even if VO2 max not improved much, improved health by controlling risk factors and improving daily function
effects of age on muscle fitness
after 50 - muscle mass and strength decr by 10% per decade
strength loss causes
loss of muscle mass
- fiber atrophy and decreased number of fibers
- type II fibers preferentially lost - sharp decrease in muscle power increases fall risk
ability for elderly to function independently
related mostly to muscle fitness
benefits of resistance training
- counter sarcopenia
- improve neural activation in trained muscles
- reduce risk factors
- incr metabolic rate by adding muscle mass
- decrease incidence of falls
- decrease total and intra-abdominal fat
adaptation to resistance training aged and YA
strength incr by 60-100%
same exercise prescription between aged and YA BUT
less resistance, more reps, slower progression
emphasize proper technique to avoid injury
summary of exercise for the aged
- same FITT and expected improvements
- focus on fall prevention
- proper cool down
- direct supervision may be warrented
sarcopenia
age-related loss of skeletal muscle mass two standard deviations below the mean
dynapenia
age-related loss of muscular strength
- faster than sarcopenia
- related to change in muscle quality
decline in muscle mass begins around 50
slower rate of protein synthesis
- rate of decline speeds up at 60 when denervation begins
metabolic syndrome
present w/ 3 out 5
1. elevated waist circumference
2. elevated triglycerides
3. low HDL
4. high blood pressure
5. fasting blood glucose greater than 100 mg/dL
inflammaging
upregulation of inflammatory response that occurs w/ advancing age contributes to sarcopenia and other ailments
sarcopenia rates
cross-sectional studies - 0.8% annually
longitudinal studies - 1.4 % annually
lower vs upper limb sarcopenia
effect greater in lower limbs
FT fibers vs ST fibers sarcopenia
FT suffer greater atrophy than ST fibers
