Aging and Exercise Flashcards
(96 cards)
1
Q
True or False: Elderly persons (older than 85) make up the fastest growing segment of American society
A
True
2
Q
What percent of the population in the US exceeds 65
A
13%
3
Q
What percent of the population in the US will people over 85 account for in 2030
A
20%
4
Q
What percent of the US adult population engages in vigorous physical activity 3 times a week for 30 minutes
A
15%
5
Q
What percent of the US adult population do not participate in regular physical activity
A
60%
6
Q
What percent of the US adult population lead a sedentary activity
A
25%
7
Q
What are the most popular leisure time activities for adults in the US (3)
A
- Walking
- Gardening
- Yard work
8
Q
What percent of the US adult population engages in light to moderate physical activity regularly
A
22%
9
Q
Physical inactivity occurs more among who (5)
A
- Women
- Blacks
- Hispanics
- Older adults
- Less affluent persons
10
Q
What ages do men and women attain the highest strength levels
A
20-40
11
Q
What declines faster the maximal strength or the power output
A
Power output
12
Q
True or False:
Eccentric strength occurs later and decreases slower than concentric strength over time
A
True
13
Q
What strength deteriorates faster arm or leg strength
A
Leg strength
14
Q
Strength loss relates to what (2)
A
- Limited mobility
2. Fitness status
15
Q
True or False:
Strength lose causes potential for increased incidence of accidents
A
True
16
Q
Why does arm strength decrease slower than leg strength
A
We use our arms more than our legs and old people use arms to get out of chairs
17
Q
When does muscle size start to decrease
A
30
18
Q
How much smaller is muscle size at 50 compared to 30
A
10%
19
Q
True or False:
Muscle area usually parallels reduced fiber size, particularly reduced size and number of fast twitch fibers
A
True
20
Q
True or False:
Since men tend to have more muscle than women, they tend to lose more muscle overtime
A
True
21
Q
What happens overtime if we don’t use motor units
A
We start to lose muscle fibers controlled by that motor unit
22
Q
What happens to motor unit remodeling with age
A
The ability to remodel starts to deteriorate
23
Q
What does decreased motor unit remodeling result in
A
Denervation and muscle atrophy
24
Q
What does denervation and muscle atrophy result in (3)
A
- Reduced muscle cross section
- Reduced muscle mass
- Reduced muscle function
25
What muscle fiber types are most affected by denervation
Type II
26
What does a decrease in type II fibers lead to
An increase in type I fibers
27
What is sarcopnea
Losing muscle fibers
28
True or False:
| Fast twitch fiber number is maintained as we age and we lose slow twitch fibers at a greater rate
False
29
True or False:
| There is a significant decrease in protein synthesis with age
True
30
Aging results in a decline of spinal cord axons by how much
40%
31
Aging results in a decline of nerve conduction velocity by how much
10%
32
A decrease in the amount of axons causes what
The decrease in nerve conduction velocity seen
33
The decrease in nerve conduction velocity results in what
Decreased speed of contraction
34
True or False:
A physically active lifestyle and specific exercise training affects neuromuscular functions positively no matter the age
True
35
How does being physically active positively affect neuromuscular function
Slows the age related decline in cognitive performance associated with speed of information processing
36
What percent of those 65-75 years old have impaired glucose intolerance that leads to type 2 diabetes
40%
37
What percent of those over 80 years old have impaired glucose intolerance that leads to type 2 diabetes
50%
38
As we age what does the pituitary gland do
Releases less thyroid stimulating hormone
39
What is another name for TSH
Thyrotropin
40
What does the decrease in TSH release result in
Decreased metabolic function
41
True or False:
| As we age we produce fewer hormones
True
42
True or False:
| Exercise cannot increase hormone levels
False:
43
What are the major age related changes in pulmonary function (4)
1. Decreased elastic recoil of lung tissue
2. Stiffening of the chest wall
3. Decreased intervertebral space
4. Weakening of respiratory muscle
44
What does decreased elastic recoil of lung tissue result in (2)
1. Changes lung volumes (not total lung capacity)
| 2. Less surface area for gas exchange
45
What lung volumes change with age
Inspiratory reserve, expiratory reserve, and total vital capacity
46
As we age what happens to the space between alveoli
The space decreases and we have less surface area for gas exchange
47
True or False:
| Older adults can't move air in and out of their lungs as efficiently as younger people
True
48
What do older adults experience during exercise when it comes to pulmonary response (5)
1. More flow limitation
2. Higher ventilatory rates
3. Approach maximal inspiratory pressure
4. Increased expiratory resistance
5. Approach TLC
49
True or False:
| Perceived effort increases due to the decreased lung volumes
True
50
True or False:
| The response to exercise is different between young people and old people
False
51
True or False:
Pulmonary ventilation and gas exchange kinetics during the transition from rest to submaximal exercise slow substantially
True
52
True or False:
| Aerobic training increases gas exchange kinetics to levels that approach values of fit young adults
True
53
How much does VO2 max decline per year for an active person
1%
54
Compared to an active person how much quicker does VO2 max decline for a sedentary person
Twice as fast
55
True or False:
| There is a decline in aerobic power with aging
True
56
True or False:
| Maximum exercise HR stays the same with age
False
57
True or False:
| Maximum Q decreases in the trained and untrained due to lower max HR and SV
True
58
What causes compliance of large arteries to decline with age
Changes in the arterial wall's structural and nonstructural properties
59
True or False:
| There is a decrease in capillary:muscle fiber ratio and arterial cross sectional area as we age
True
60
What does the decrease in capillary:muscle fiber ratio and arterial cross sectional area as we age cause
Lower blood flow to active muscle
61
What do we deal with in the cardiovascular system as we age (3)
1. Atherosclerosis
2. Hypertrophy of heart
3. Contractility of heart decreases
62
How does filling (diastole) of the ventricles during exercise of older adults compare to young adults
Older adults still increase the amount of filling just not as much as young adults
63
How does systole during exercise of older adults compare to young adults
Older adults systole increases while young adults systole remains the same
64
What does an increased systole indicate
Less blood is ejected per beat
65
True or False:
| There is an attenuated (weakened) response to exercise largely due to changes in cardiac output
True
66
True or False:
| With aerobic exercise training many of the physiologic changes can be partially reversed
True
67
True or False:
| As we get older things do not increase in response to exercise
False
68
As we age what happens to muscle, fat, and bone mass
Muscle and bone mass decrease and fat increases
69
What is muscle mass replaced with as we age
Fat
70
True or False:
| Sedentary living produces losses in functional capacity at least as great as the effects of aging
True
71
For men and women after 18 years old what happens to body weight and fat
Progressively gain fat and body weight
72
When does the total body mass start to decrease
5th and 6th decades
73
Does fat ever decrease on its own with age
No
74
How much does bone mass decrease for those age 60 and older
30-50%
75
Contrary to old beliefs older adults who engage in exercise (2)
1. May slow or even reverse declines in functional capacity
| 2. Show improvements in physiologic function independent of age
76
What factors affect the magnitude of the physiologic response (3)
1. Initial fitness level
2. Genetics
3. Specific type of training
77
What does exercise in healthy elder men enhance to the same relative extent as younger adults (2)
1. Heart's systolic and diastolic properties
| 2. Aerobic power
78
What does an increase in aerobic depend on for older women
Peripheral adaptions in trained muscle
79
How much moderate intensity aerobic exercise or vigorous exercise should an adult get per week
Moderate: 2.5 hours
Vigorous: 1.25 hours
80
How long should the episodes of moderate or vigorous be
10 or more episodes
81
How often should strengthening activities be done
2 times a week
82
What guidelines show older adults follow for exercise programs
Same as the guidelines for adults relative to their fitness level
83
What guidelines show adults with disabilities follow for exercise programs
Same as the guidelines for adults
84
How should people with chronic medical conditions exercise
Regular physical activity with the guidance of a health car provider and consult other health care providers
85
When determining the level of exercise intensity you should take into account what
The older adult's relatively lower level of aerobic fitness
86
What do you focus on to reduce the risk of falls (2)
1. Joint flexibility
| 2. Balance
87
What does the American College of Sports Medicine/American Heart Association emphasize for exercise of older adults (4)
1. Moderate intensity aerobic activity
2. Muscle strengthening exercises
3. Reduction of sedentary behavior
4. Lifestyle risk management
88
True or False:
Moderate resistance training provides a safe way to stimulate protein synthesis and retention while slowing the normal and inevitable loss of muscle mass and strength with aging
True
89
True or False:
| Older adults who do resistance training have similar improvement in muscle size and strength between genders
True
90
True or False:
| Even if you do neuromuscular training performed 2-3 times a week there is no decrease in the risk of falls
False
91
What are 4 activities that enhance neuromuscular control
1. Progressively difficult postures that gradually reduce BOS
2. Dynamic movements that perturb COG
3. Activities that stress postural muscle groups
4. Reduce sensory input
92
For apparently healthy adults exercise intensity is relative to what
Metabolic equivalent (METs)
93
For healthy older adults exercise intensity relative to perceived exertion uses what
10 point scale
94
What does 5 or 6 equal
Moderate intensity
95
What does 7 or 8 equal
Vigorous intensity
96
True or False:
| There is a decline in physiologic function with aging
True
