Lecture 22 - Getting Physically Fit Past 60
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What are the exercise recommendations for older adults
• Males over 40 and females over 50 should be medically screened before moderate or high intensity exercise -> regardless of age if you have been sedentary for a whole, need to do PARQ • A stress test is recommended before an exercise programme is started -> could be underlying cardiovascular issues you are not aware of • > 150 mins mod-intensity aerobic/week OR • > 75 min vig-intensity aerobic/week OR • > Combination of moderate and vigorous-intensity AND • > Two or more days of strength training per week
What are some other factors to consider for exercise with age
• postural stability • Orthopaedic problems • thermoregulations - as you get older, body finds it harder to do this • cognitive function - if person has dementia, may be hard [they do not know here they are or how to get home]
What is the reversibility principle
• the opposite of the overload principle - if we stop training, or decrease the stimulus, the training effect diminishes
What is the specificity principle
• systems responds to a stimulus only as it is applied > The metabolic system being stressed > The muscle group bring used > The skill being trained • Need cross training to target all physiological systems
What is the individuality principle
• people respond differently to the stresses applied: > some see large early gains > others see large gains later > others consistent in their gains throughout • Also genetic limits to the responses seen • Many people do not take into account this factor of training
What is training intensity
• Higher intensity exercise is associated with a greater cardiovascular risk and orthopaedic injury and lower adherence to training than lower-intensity exercise. Thus moderate intensity exercise is recommended for most older adults. Best to increase duration before intensity
What is training frequency
• the amount of improvement in VO2 max increases with frequency of training, but the magnitude of change is smaller when frequency of training is increased above 3days/week
what is maintenance
• to maintain the training effect, exercise must be continue on a regular basis > given an appropriate intensity and training duration, older adults are able to achieve similar relative changes (i.e. %) in VO2 max and strength as younger adults
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