Exercise and aging Flashcards
1
Q
What percentage of americans exceed the age of 65
A
13%
2
Q
how many americans will exceed 85 by 2030?
A
20%
3
Q
why is physical inactivity deadly?
A
It causally related to nearly 30%
of all deaths from heart disease, colon cancer,and diabetes
4
Q
what is healthspan?
A
total numberof years a person remains in excellent health
5
Q
why are healthful habits important?
A
survive longer, and the risk of disability and necessity to seek home health care is postponed and
compressed into fewer years at the end of life
6
Q
what do gerontologists consider to be part of successful aging?
A
- Physical health
- Spirituality
- Emotional and educational health
- Social satisfaction
7
Q
what is now the primary aging goal
A
vitality, not longevity
8
Q
define healthy life expectancy
A
expected number of years living in full health
9
Q
what is involved in calculating healthy life expectancy?
A
disability-adjusted life expectancy
10
Q
how is disability-adjusted life expectancy calculated?
A
overall life expectancy - years
of ill health, weighted according to severity
11
Q
which lifestyle behaviours add years to your life?
A
- No smoking
- Drink moderately
- Keep physically active
- Diet
- Control body weight and blood pressure
12
Q
what percentage of the us population exercise vigorously for 30 minutes at least 3 times per week?
A
15%
13
Q
what percentage of the us population do not exercise regularly?
A
60%
14
Q
how many americans are sedentary?
A
25%
15
Q
how many americans exercise lightly to moderately regularly?
A
22%
16
Q
who are more likely to be physically inactive?
A
- women
- older adults
- less affluent people
17
Q
what increases the likelihood of an exercise catastrophe?
(7 things)
A
- Genetic predisposition
- History of fainting or chest pain with physical activity
- Unaccustomed vigorous exercise
- psychologic stress
- Extremes environmental temperature
- Straining exercise with static muscle-action
- viral infection or when feeling ill
18
Q
how is frequency of vigorous exercise associated with the risk of triggering a heart attack?
A
more vigorous exercise = less risk
19
Q
why is SeDs important
A
- Will cause 2.5 million premature American deaths in next decade
- Will cost $2-3 trillion in health care expenses in the U.S. in next decade
20
Q
what is SeDs
A
- sedentary environment death syndrome
- relates to premature death caused by physical inactivity
21
Q
when are men and women strongest?
A
20-40 years old when muscle cross sectional area is highest
22
Q
what are the patterns for strength decline with aging
A
- Concentric strength declines slowly at first and then more rapidly after middle age
-
Power capacity declines faster than maximal
strength - Eccentric strength declines laterand progresses more slowly than concentric strength
- Arm strength deteriorates slower than leg strength
23
Q
what is motor unit remodeling?
A
a normal, continuous process that involves motor endplate repair and reconstruction
24
Q
what does motor unit remodeling cause? What are the consequences of this?
A
- denervation muscle atrophy
- combined with inactivity can reduce muscle mass, function, and cross sectional area
25
what is the primary cause of strength loss between ages 25 to 85?
* 40-50% loss in muscle mass
26
which two factors cause a reduction in muscle mass with aging even in healthy, physically active adults
* muscle fiber atrophy
* loss of motor units
| you lose muscle fibers due to denervation and disuse
27
how do older men and women differ in adaptations to resistance training?
* Older men who resistance train have greater absolute gains in muscle size and strength women
* percentage improvement is similar
| different absolute gains, similar relative gains
28
how well does muscle respond to training?
responds to vigorous training with
rapid improvement into the ninth decade of life
29
how does aging affect neural function?
40% decline in spinal cord axon number and a 10% decline in nerve conduction velocity
30
what do the decrements in spinal cord axons and nerve conduction cause?
contribute to age-related decrement in neuromuscular performance
31
how can one slow the age-related decline in cognitive
performance
physically active lifestyle and specific exercise training
* positively affects neuromuscular functions at any age
* lower incidence of cognitive impairment, depression, and dementia
* may prevent age-related brain atrophy
32
how many older adults have impaired glucose tolerance? What does this cause?
* 40% of those 65 to 75 years
* 50% of those >80 years
* leads to type 2 diabetes
33
which 5 parts of the endocrine system are affected by aging?
1. glucose tolerance
2. pituitary gland
3. Hypothalamic–pituitary gonadal axis
4. Adrenal cortex
5. Growth hormone/insulin-like growth factor axis
34
what are the consequences of the pituitary gland with aging?
decreases thyrotropin release
| (this is a thyroid stimulating hormone)
35
what are the consequences of the Hypothalamic–pituitary–gonadal axis with aging?
menopause and andropause
36
what are the consequences of the Adrenal cortex with aging?
* reduced output of DHEA
* less steroid hormone
## Footnote
(dehydroepiandrosterone; hormone produced by adrenal
glands; steroid hormone precursor)
37
what are the consequences of the Growth hormone/insulin-like growth factor axis with aging?
* somatopause
* decline in **growth hormone** and **insulin-like growth factor 1** (IGF-1)
38
what are the two impairments to pulmonary function with aging?
* Mechanical constraints cause **deterioration in static and dynamic lung function**
* **Slowing of pulmonary ventilation and gas exchange kinetics** during *transition from rest to submaximal exercise*
39
how does training affect gas exchange kinetics for older men?
**increases** gas exchange kinetics to **levels approaching values for fit young adults**
40
how quickly does aging affect VO2max
declines 1% yearly and occurs twice as fast in sedentary compared to physically active
41
why can't exercise completely mitigate the decrease in VO2max with age?
* lower cardiac output due to smaller stroke volume and lower mhr
* Compliance of large arteries declines from changes in arterial wall properties
* Decreased capillary:muscle fiber ratio and arterial cross-section = less blood flow to muscle
42
what causes the decline in max heart rate with aging?
* reduced medullary outflow of sympathetic activity
* decreased SA node funciton
* reduced chronotropic response to beta-adrenergic stimulation
43
is there a training effect for max heart rate?
yes, the maximum heart rate decline in athletes between age 50 to 70 is smaller than predicted
44
why does stroke volume decrease with age?
* combined effects of reduced left ventricular systolic and diastolic myocardial performance
* increased left ventricular stiffness
45
what is the decrease in peripheral blood flow related to?
## Footnote
specifically capillaries
age-related decrease in muscle mass
## Footnote
makes sense. less muscle mass, less demand for blood
46
compare and contrast the effects of sedentary lifestyles and aging. Why should we train at all?
* Sedentary and unhealthy behaviors produce losses in functional capacity as great as aging effects
* Training of older persons may slow or even reverse decline in functional capacity
* Low- and high-intensity exercise allow elderly to retain cardiovascular function at a higher level than sedentary counterparts
* After age 18, men and women progressively gain body mass and fat until 5th or 6th decade
47
How does exercise affect VO2max in older adults?
* enhances heart’s systolic and diastolic properties
* increases VO2max to same
relative extent as younger adults
48
which factors affect the magnitude of response to exercise in old age?
* initial fitness
* genetics
* type
of training
## Footnote
can include other factors too
49
which conditions does regular physical activity seem to help prevent?
* all cause mortality
* coronary artery disease
* hypertension
* obesity
* stroke
* colon cancer
* breast cancer
* prostate cancer
* lung cancer
* type 2 diabetes
* osteoporosis
50
how does regular exercise affect VO2max in older adults
delays the decline
51
What do the wide bands in figure b represent?
* active individuals can have high VO2max even at old age
* seems that physical activity status and inherent fitness are important
52
How do exercise and aging affect ventricular stiffness?
more frequent exercise leads to more compliant arterial trees
53
describe set point theory
* everyone has an activity threshold/set point
* below this point is suboptimal for healthspan
* above it doesn't improve aging and only improves performance
54
can motor unit loss be prevented?
yes, old running athletes showed similar motor units in tibialis anterior compared to young people
55
define specific force
unit of force divided by cross sectional area
56
what contributes to specific force?
myosin concentration
57
how does aging affect specific force?
* equivocal findings
* training status matters more
* master runners had similar type 1 and 2a specific force compared to young counterparts
58
which factors affect muscle loss outside of training?
* chronic inflammation
* oxidative stress
* anabolic resistance
* impaired regenerative capacity
59
how does aging affect metabolism?
* mitochondria oxidative capacity decreases
* however, old athletes still have better capacity than young sedentary people
60
is insulin affected by aging?
it is more affected by activity
