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EXCI 455: Physical Activity, Health, and Aging > CLASS 4 - Physiological Aspects of Aging > Flashcards

CLASS 4 - Physiological Aspects of Aging Flashcards

1
Q

T/F: Decline is inevitable and uncontrollable.

A

True

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2
Q

T/F: The rate and extent of decline is uncontrollable.

A

False, they are partially controllable

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3
Q

What is the rate of decline for peak oxygen transport?

A

5 ml/kg/min per decade (age 25-65)

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4
Q

What is the issue with increased body fat and decreased glucose tolerance due to aging?

A

Increases the risk of diabetes

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5
Q

How much peak muscle force do we lose from age 40-65?

A

25%

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6
Q

How much lean tissue do we lose from age 40-65?

A

25%

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7
Q

How much lean tissue and muscle force do we lose each year from age 40-65?

A

1% per year (on average)

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8
Q

Name 3 functional changes associated with aging (5)

A
  1. Decrease in balance
  2. Slower reaction time
  3. Slower movement
  4. Deterioration of special senses (except touch)
  5. Impaired memory
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9
Q

How much flexibility do we lose per decade?

A

7%

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10
Q

At what age is peak bone density?

A

25 yrs

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11
Q

Regular PA can decrease the normal aging process by:

A

10-20 yrs

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12
Q

What percent per decade does VO2max decrease from age 25-65?

A

10% or 5ml/kg/min per decade

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13
Q

What 3 factors are responsible for the decline in aerobic capacity?

A
  1. Decreased stroke volume
  2. Reduced max HR
  3. Decreased max cardiac output
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14
Q

Minimal VO2 for independent living at age 85 for women?

A

15 ml/kg/min

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15
Q

Minimal VO2 for independent living at age 85 for men?

A

18 ml/kg/min

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16
Q

To decrease the risk of abnormal cardiac responses, ___ and ___ are extremely important in PA.

A

Warm up & cool down

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17
Q

An aging heart is more prone to:

A

Ventricular fibrillation

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18
Q

Insufficient cardiac blood supply may result in:

A

Chest pain and SOB

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19
Q

In untrained people, early fatigue for an intensity of __ may occur

A

70-75%

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20
Q

T/F: Resting HR increases with age.

A

False, it remains unchanged

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21
Q

T/F: Betablockers can lower HR by up to 20 bpm.

A

False, 30 bpm

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22
Q

Why may a HR monitor not work on older adults?

A

Increased HR and BP variability due to reductions in parasympathetic activity

23
Q

T/F: PA can prevent a decrease in autonomic regulation of the heart.

A

False, it decreases with age regardless

24
Q

T/F: As we age, there is a decrease in the hearts ability to contract during exercise.

A

True

25
Q

What two tests can you use in place of RPE?

A

Talk test and song test

26
Q

T/F: Resting and exercise BP remain unchanged with age.

A

False, both increase

27
Q

Why does BP increase during exercise when we age?

A

Lack of vasodilation

28
Q

Training at what percent of VO2 max is recommended?

A

40-70%

29
Q

Training at what percent of HR max is recommended

A

55-80%

30
Q

Training at what RPE is recommended

A

12-15

31
Q

Exercise is contraindicated when BP is more than:

A

200/115 mmHg

32
Q

Between 30-70 yrs, vital capacity decrease by:

A

Up to 50%

33
Q

Between 30-70 years, MVV decrease by:

A

Up to 50%

34
Q

T/F: as we age, the efficacy of gas exchange in the lungs remains unchanged.

A

False, decreases

35
Q

What two main pulmonary changes occur with age?

A
  1. Increased respiratory wall stiffness & airway closure
  2. Decreased respiratory muscle strength
36
Q

Which muscle contraction loses more strength with age

A) isometric
B) concentric
C) eccentric

A

B

37
Q

T/F: mod-vig PA can prevent pulmonary decline until about age 60.

A

True

38
Q

What is sarcopenia?

A

Decrease in muscle mass

39
Q

What are the two criteria for sarcopenia?

A
  1. Low muscle mass
  2. Low gait speed
40
Q

How low does muscle mass need to be in order to be considered sarcopenia?

A

Two standard deviations

41
Q

How slow does walking speed need to be to be considered sarcopenia?

A

Below 0.8 m/s

(normal is 1.0-1.2 m/s)

42
Q

T/F: Sarcopenia results in decreased BP?

A

False, increases due to arterial stiffness

43
Q

T/F: Sarcopenia results in decreased insulin sensitivity.

A

True, due to increased fat mass

44
Q

T/F: Sarcopenia results in decreased aerobic capacity, bone density, and metabolic rate.

A

True

45
Q

Which muscle fibers are first to atrophy in OA?

A

Type II, fast contracting & fast fatigue

46
Q

What percent of atrophy occurs with age?

A

25-50%

47
Q

Where are there the most type II muscle fibers?

A

The back and thighs

48
Q

When is muscle power important for OA?

A

Recovering from tripping, ADLs, recreational activities

49
Q

What percent of typical 70 yr old males cannot climb 1 set of stairs without stopping?

A

25%

50
Q

What percent of typical 70 yr old males has trouble lifting 10 lbs or walking several blocks?

A

33%

51
Q

What are 3 causes of decreased muscle power in OAs?

A
  1. Decreased habitual PA
  2. Atrophy of type II fibers
  3. Decrease in number of motor units (especially type II)
52
Q

What percent of flexibility is lost from age 30-70?

A

30-70%

53
Q

Normal aging can be described as a slow/continuous change in:

A
  1. Cognition
  2. Motor function
  3. Special senses

EXCI 455: Physical Activity, Health, and Aging (5 decks)

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