Exercise Test and Prescription in Older Adults Flashcards

1
Q

After 50 years old

A

Muscle declines 1-2% per year

Muscle strength declines 1.5% per year

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2
Q

After 60 years old

A

Muscle strength decreases by up to 3% per year

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3
Q

After 65 years old

A

25% loss

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4
Q

After 80 years old

A

30-50% loss

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5
Q

Functional Changes (Strength)

A

Grip

UE and LE

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6
Q

Functional Changes (Mobility and Function)

A
Repeated chair stands
TUG
4m walk
6 min walk
Stair climb
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7
Q

Age and Muscular Strength

A

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

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8
Q

Sarcopenia

A

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

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9
Q

Sarcopenia Causes

A

Loss of MU, hormones, inactivity and decreased intake

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10
Q

Muscle Quality

A

Ratio of muscle strength to mass

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11
Q

Specific Torque (rotational)

A

Peak torque in Nm to lean muscle mass in kg

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12
Q

Specific Force (direct)

A

Peak strength in kg to lean muscle mass in kg

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13
Q

Muscle Quality with Aging

A

Strength is lost at a greater rate than lean mass

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14
Q

Assessment of Muscle Mass

A
MRI
CT
DEXA
Bioelectric Impedance
Anthropometric Estimation
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15
Q

Skeletal Muscle Index

A

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

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16
Q

Aerobic Training Frequency

A

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

17
Q

Aerobic Training Intensity

A

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
Q

Talk Test

A

Point where speech is difficult approximate ventilatory threshold

19
Q

Aerobic Training Time

A

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

20
Q

Aerobic Training Type

A

Any mode they enjoy

21
Q

Aerobic Training Progression

A

10% increase per week

22
Q

Resistance Training Core

A

Recruit large muscle areas
Multi-joint
PRIORITY

23
Q

Resistance Training Assistance

A

Recruit smaller muscle areas
Single-joint
Prehab

24
Q

Resistance Training Frequency

A

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

25
Q

Resistance Training Intensity

A

Light intensity: 40-50% 1RM (5-6/10 RPE)

Moderate intensity: 60-70% 1RM (7-8/10 RPE)

26
Q

Resistance Training Volume

A

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

27
Q

Resistance Training Side Notes

A

Include warm up/cool down and balance exercises

28
Q

Benefits of Aerobic/Resistance Training

A
Improves resting BP
Reduces risk of colon cancer
Reduces risk/severity of DM 2
Maintains skeletal integrity
Reduces muscle loss
29
Q

Order within a Workout Session

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