1
How many minutes a week of vigorous intensity exercise should the older adult obtain?
75 mins/week
How many days a week of strengthening should the older adult obtain?
2 days/week
How many days a week should the older adult practice balance exercises?
3 days/week
___% of baseline strength is required to walk
24%
BORG: extremely hard
9
1. Slowing typical age-related changes that impair exercise capacity
2. Optimizing age-related changes in body composition
3. promoting psychological and cognitive well-being
4. Managing chronic disease
5. Reducing the risks of physical disability
6. Increasing longevity
Benefits of physical activity
How many minutes a week of moderate intensity exercise should the older adult obtain?
150 mins/week
Strength decreases ___% by decade, ___% after 60.
10;15
Single most important predictor of subsequent institutionalization
Leg strength
BORG: starting to breathe hard and get comfortable
5-6
Name the 5 criteria for frailty
1. Unintentional weight loss of 10 lbs. of more in the past year
2. Self-reported exhaustion
3. Grip strength in lowest 20% (<23 lbs, for women, <32 for men)
4. Walking speed <0.8 m/sec
5. Low level activity
For frailty how many criteria do we need to rule in frailty?
3/5
Heart disease; cancer; CHF; depression; HTN; cognitive disease; type 2 diabetes; obesity; Osteoporosis; PVD; frailty; stroke
Common chronic conditions impacted by physical activity
What is the appropriate overload of the physical stress theory?
60-100% of max = strengthening
BORG: Notice breathing deeper, but still comfortable. conversations possible
2-3
What is the amount of usual stress of the physical stress theory?
40-60% max = no tissue change
What is the level of no stress for the physical stress theory?
0% of max = loss of adaptability
What is the amount of too little overload of the physical stress theory?
< 40% of max = atrophy
Stimulus should be 60-80% of max capacity for aerobic exercise, or 15 RM for resistance exercise
- optimal results at 80% intensity or 1RM
- gradual increase beginning at 50% for someone who is sedentary
- RPE or talk test to assess
Overload
BORG: aware of breathing harder; more difficult to hold a conversation
3-4
Matching exercise with type of muscle contraction, speed of contraction, and consideration of the functional movement
Specificity
- simple to more complex movements
- normal speed to quicker or slower
- stable to unstable surfaces
- eyes open to eyes closed
Functional training
What levels of the Borg scale correlate with HR?
6-20
BORG: maximum exertion
10
BORG: deep and forceful breathing, uncomfortable, dont want to talk
7-8