Supplemental Geriatrics

what should our intensity, time and frequency be for the deconditioned older adult with aerobic training?

intensity: light-30-40%, 3-4/10 on RPE

moderate: 40-60% 5-6 RPE

time: 30 min a day for at least 5 days a week

what is something we need to constantly be doing with the older population?

taking vitals! important to ensure there are not adverse events occuring

how much exercise do you need to do in order to have glycemic control?

even the smallest bit of exercise helps to control glycemic control

how long should an older adult be holding a stretch?

at least 60 seconds

what are some of the benefits of strength training?

increased lean mass, function, aerobic capacity, bone mass, gait quality and speed,

decreased disability, fall risk

why do we sometimes want to be more conservative in exercise prescription in the early stages?

reduced muscle generation so it make take older adults longer to recover from activity

what does strength training do for the older adult?

strength loss counteracts age related improvements in muscle fatigue, slowing of muscle fibers so they have longer endurance

what is the percent intensity for the following number of repetitions? 1,2-3,4-5,8-9,12-13,16-20

1

1: 100

2-3: 95

4-5: 90

8-9: 80

12-13: 70

16-20: 60

how does ACSM recommend that we determine max load?

no more than 3 trials in any session given a 30-60 second rest between trials

what about strength training in the older adults an those who then stop activity?

it is safe, increased strength in those who started and stuck with it, still an icnrease in strength for those who started and then stopped, better than not doing anything at all

what percentage can most frail older adults train at?

80% of the 1 RM, high load training led to greater gains than low training

what occurs to power as we age?

we have a decrease in power but we need power to help prevent falls

what are the ACSM recommendations for plyometrics?

up to 60% 1 RM

3-6 reps

1-3 sets per exercise

what do plyometrics do for bone density mineral?

help to increase it and bone becomes refractory to additional loading after 40-100 cycles, no more than 100 jumps were performed in a single training session

what happens as individuals lose weight?

bone density decreases

what are the components that we need to have to ensure plyometrics are safe for our patients?

strength greater than 80% of contralateral limb

pain free range of motion

sufficient proximal strength to maintain balance and control

movement should relate/replicate to sport-spectific motion

when are plyometrics contraindicated?

inflammation, pain, joint and postural instability

how do you progress plyometrics?

make in increasingly more challenign, start with 2 feet go to one, ensure to not overload cardiopulmonary system too much

what should we be taking account for all activity in older adults?

fun, function, frality, and failure