Exercise And Aging

Front 1

Aging muscle

Back 1

-deficits in strength or ability to produce force of contraction
-SARCOPENIA: loss of muscle mass
-30-50: lose 1/2 mm of muscle mass/yr
->50: lose 1 mm of muscle mass/yr

Front 2

aging muscle- endurance

Back 2

-healthy aging demostrates deficitsi n muscle endurance
-25-35: 1% decline in aerobic capacity/yr; 10% decline in aerobic capacity/decade
-metabolism: loss of aerobic and anaerobic capacity of skeletal muscle

Front 3

muscle weakness and endurance and function

Back 3

-as we age we get weaker and endurance declines!
-functional impact: walking speed/distances, transfer mobility, ADL
-muscle weakness and decreased endurance is significantly correlated to falling

Front 4

falling and the elderly

Back 4

-as we age the incidence of falling increases
-falls have a sig impact on QOL
-~40% of all hospitalizations of the elderly are to a falling event
->50% of all admissions to a nursing home are preceded by a fall
-falls in the eldrly are the 6th leading cause of death

Front 5

Sarcopenia

Back 5

-atrophy of type I and II fibers
-ratio: loss of type II > type I
-reduction in total motor units
-mostly type II motor unit loss
-inc % of type I motor units
-inc in size of motor units
-reduction mitochondria/oxidative capacity
-reduction of muscle capillary density

Front 6

the decline of muscle systems and clinically significance...

Back 6

-The decline of the muscle systems with aging, does not typically result in clinically significant deficits (healthy aging)
-clinical significance is likely differentiated by one's level of inactivity
-muscle physiology if aging is similar to muscle physiology of immobility
-aging is highly associated with declining levels of activity

Front 7

strength training

Back 7

-strength training: Exercise that is directed at improving maximal force generating capacity of muscle

Front 8

results of strength training of elderly

Back 8

-inc in force production from 134 --> 200% of IRM
-inc in cross sectional area/muscle hypertrophy
-inc size of both type I and II fibers
-inc conversion into type II fibers
-inc capillary density to 15%

Front 9

strength training and aging muscle

Back 9

1. intensity: 60-80% of 1 repitition max (1RM)
2. volume: best with 3-4 set og 8-12 reps
3. Frequency: untrained indiv (3d/wk), trained indiv (2day/wk)
4. duration: 8-16 weeks: physiological changes seen at 6-8wks

Front 10

endurance training

Back 10

-exercise directed at improving the duration a person can maintain strenuous activity

Front 11

results following endurance training

Back 11

-inc in oxidative capacity
-inc in cross sectional area/muscle hypertrophy
-inc size of both type 1 and II fibers
-inc conversion into type IIa fibers
-inc capillary density

Front 12

endurance training and aging muscles

Back 12

1. intensity: 60-80% are adjusted max HR
2. Volume: 30-45 min sessions
3. Freq: 3day/wk
4. duration: 3-9mo

Front 13

strength and endurance gains demonstrate a positive impact on:

Back 13

1. gait speed
2. balance
3. transfers status
4. functional ambulation distance
5. ADL measures
6. quality of life measures
7. health status measures

Front 14

Inactivity following exercise training

Back 14

-50% reduction of strength and endurance gains within 4 wk of resuming sedentary lifestyle
-Health wellness and prevention must become a prominent component of our health care system!

Front 15

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Back 15

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