Exercise Test and Prescription in Older Adults Flashcards Preview

PTRS 825 Final Exam > Exercise Test and Prescription in Older Adults > Flashcards

Flashcards in Exercise Test and Prescription in Older Adults Deck (29)
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1

After 50 years old

Muscle declines 1-2% per year
Muscle strength declines 1.5% per year

2

After 60 years old

Muscle strength decreases by up to 3% per year

3

After 65 years old

25% loss

4

After 80 years old

30-50% loss

5

Functional Changes (Strength)

Grip
UE and LE

6

Functional Changes (Mobility and Function)

Repeated chair stands
TUG
4m walk
6 min walk
Stair climb

7

Age and Muscular Strength

Longer you maintain muscle and strength, the smaller the degree of functional impairment
Higher muscle mass - reduced chance of disability
Disability threshold is individualized based on functioning level

8

Sarcopenia

Age associated with loss of skeletal muscle mass and function
Complex syndrome associated with muscle mass alone or in conjunction with increased fat mass
May be accompanied by cachexia

9

Sarcopenia Causes

Loss of MU, hormones, inactivity and decreased intake

10

Muscle Quality

Ratio of muscle strength to mass

11

Specific Torque (rotational)

Peak torque in Nm to lean muscle mass in kg

12

Specific Force (direct)

Peak strength in kg to lean muscle mass in kg

13

Muscle Quality with Aging

Strength is lost at a greater rate than lean mass

14

Assessment of Muscle Mass

MRI
CT
DEXA
Bioelectric Impedance
Anthropometric Estimation

15

Skeletal Muscle Index

Ratio of appendicular lean mass relative to height in meters squared
Normalizes muscle to frame size

16

Aerobic Training Frequency

5 day/wk of moderate
3 day/wk of vigorous
Or combonation of the two

17

Aerobic Training Intensity

50-80% HRR
Based on fitness level of client
Can use RPE (6-20) and take that level times 10 to get approx HR

18

Talk Test

Point where speech is difficult approximate ventilatory threshold

19

Aerobic Training Time

30-60 min/day - moderate
20-30 min/day - vigorous
10 min bouts acceptable

20

Aerobic Training Type

Any mode they enjoy

21

Aerobic Training Progression

10% increase per week

22

Resistance Training Core

Recruit large muscle areas
Multi-joint
PRIORITY

23

Resistance Training Assistance

Recruit smaller muscle areas
Single-joint
Prehab

24

Resistance Training Frequency

Whole body workouts 2-3x/wk
Split routines 3-6x/wk
2-3 non-consecutive days

25

Resistance Training Intensity

Light intensity: 40-50% 1RM (5-6/10 RPE)
Moderate intensity: 60-70% 1RM (7-8/10 RPE)

26

Resistance Training Volume

Total amount of weight lifted in training session over given period
Total number of reps x weight lifted per repetition
Increasing volume: power

27

Resistance Training Side Notes

Include warm up/cool down and balance exercises

28

Benefits of Aerobic/Resistance Training

Improves resting BP
Reduces risk of colon cancer
Reduces risk/severity of DM 2
Maintains skeletal integrity
Reduces muscle loss

29

Order within a Workout Session

Power before strength
Multi before single-joint
Core before assistant exercises
Alternate push and pull
Alternate UE and LE