Aging and Exercise Chapter 19

Learning Objectives Know the effects of aging on various aspects of physical performance and physical functioning. Understand how regular physical activity affects the rate of decline in physiological functioning. Describe the potential benefits of aerobic training in the elderly. Know the effects of resistance training in the elderly.

Age-Related Declines in Functioning Rates of decline in physical performance are more related to decreased activity than to age. Regular physical activity throughout one’s life can decrease the rate of decline in physiological functioning and performance. Physiological functions vary in their rates of decline.

Functional Variables with Age See the full-sized figure on the AESP Resource Site.AESP Resource Site

Age-Related Changes in Muscle Function Strength  Slowly decreases due to loss of muscle mass. Endurance  Little change in the rate of decline in force during a continuous, fatiguing task. Force–velocity curve  The maximum velocity produced against a given mass is less for the old than for the young.

Age-Related Changes in Cardiovascular Function Decreases and declines with age: Maximum heart rate Resting cardiac output; about 1% per year during adulthood Total arterial cross-section that is open to blood flow Blood flow during exercise VO 2 max

Age-Related Changes in Pulmonary Function Vital capacity of the lungs declines Ratio of residual volume to total lung capacity increases Lung compliance increases, but thoracic wall compliance decreases The capacity for pulmonary diffusion at rest and during exercise decreases significantly Process of breathing becomes less efficient with age

Age-Related Changes in Nervous System Function Aging results in slowing of reaction time and speed of movement. In the absence of arteriosclerosis, aging probably does not result in circulatory or metabolic changes in cerebral function.

Age-Related Changes on Body Composition and Stature Aging humans tend to have increased body weight and percent body fat and decreased fat-free weight. Humans grow shorter with age, by about one-half inch per decade after age 30.

Clinical Application Exercise for Health Problems Exercise improves many functional capacities and prevents the development of some diseases. But, other interventions may be needed to combat disease/disability in later life.  Level of disability may also depend on beliefs, emotions, social norms, coping strategies, and demographic background.

Factors That May Contribute to Changes in Functional Capacity True aging phenomena Unrecognized disease processes Disuse phenomena and increasing sedentariness

Your Perspective You are giving exercise advice to your grandmothers, both of whom are in their early 70s. One is recently widowed and lives in a retirement home on a fixed income. The other lives with your grandfather in an upscale retirement village on a golf course. How is your advice to your two grandmothers similar or different? What if your grandmother who lives on the golf course also has heart disease and is more sedentary—how does this change your recommendations?

Potential Benefits of Aerobic Training in the Elderly

Health-Related Physical Activity Guidelines for Older Adults

Potential Benefits of Muscle- Strengthening Activities in the Elderly

Examples of Muscle Strengthening and Resistance Training Programs Beginning home muscle strengthening program:  Intended for basic movement and range-of-motion abilities  Front shoulder raise, wall push up, standing single knee lift, arm curls, triceps extension, etc. Beginning resistance training program:  Large to small muscle group exercises; upper to lower or opposing muscle groups  Leg press, knee extension, knee curl, chest press, seated row or lat pull-down, arm curl, trunk curl, etc. (continued)

More Examples of Resistance Training Exercises Periodized resistance training program for long-term use:  12-week periodized cycle  Large to small muscle group exercises  Leg press or squat, knee extension, knee curl, calf raise, chest press, seated row, upright row, arm curl

Musculoskeletal Injuries and Physical Activity in Older Adults Incidence of injury in the elderly:  Foot and ankle joint injuries  Osteoarthritis  Damage to muscles from eccentric exercise Use caution:  Get medical clearance before beginning an aerobic or strength training program  Progress slowly based on subject’s tolerance levels

Where to Learn More International Society for Aging and Physical Activity:  Cardiovascular response to exercise:  Physical fitness and senior citizens: 

ACSM CPT Certification Standards— Knowledge of the benefits and precautions associated with resistance and endurance training in older adults.  What advice/recommendations about resistance training would you give to a 65-year-old?  Would you give any different advice to an 85- year-old?