Lecture 2 (Changes)

What are the main theories of how aging works?

• Oxidative Stress

• Mitochondrial Changes

• DNA Damage / Repair

What is homeostasis vs adaptive homeostasis?

• Homeostasis - Body Adapting Within Itself

• Adaptive Homeostasis - Body Adapting To World

What is the Physical Stress Theory?

• Aging Explanation: Changes in physical stress causes predictable adaptive responses in all biological tissues.

  • Too much or too little stress leads to reduced adaptation & decreased tolerance to continued stressors.

What are the most common geriatric diseases?

1. Hypertension (60%)

2. Hyperlipidemia (50%)

3. Arthritis (30%)

4. Heart Disease (30%)

5. Diabetes (30%)

How does bone mass change with age?

• Declining Bone Mass

  • Bone Mass Peak: 20-30 y.o.

  • Accelerated Decline:

    • Male - After 75 yrs

    • Female - Menopause

What are non-modifiable risk factors for bone loss?

• Women

• Small Frame

• White / Hispanic

• Malabsorption Disease

• FMH: Osteoporosis

What are modifiable risk factors for bone loss?

• Low Calcium (<1,200 mg/day)

• Excess Alcohol / Smoking

• Low BMI (<18.5)

• Inactivity / Immobilization

• Vitamin D (Sun Exposure)

• Prolonged Steroid Use

• Hikikomori (Social Isolation)

How does muscle mass change with age?

• Observed 20-40% Decrease By 70 yrs

How does metabolism change with age?

• 1-2% Decrease Per Decade After 20 yrs

What is Osteosarcopenic Obesity Syndrome?

• Osteopenia + Sarcopenia + Obesity

  • Secretes Proinflammatory Cytokines

    • Causes LGCI (Low Grade Chronic Inf.)

    • Side Note: May Increase Risk Of Dementia

What are the primary proinflammatory cytokines?

• Interleukins 1 / 6 / 10

• C-Reactive Protein (CRP)

• Tumor Necrosis Factor (TNF-a)

What are the 4 approaches to systemic inflammation?

1. Exercise [Gold Standard]

2. Anti-Inflammatory Drugs

3. Antioxidant Use Through Diet

4. Caloric Restrictions

What occurs to cartilage with age?

• Loss Of Water → SSS

  • Shrinking Articular Cartilage

  • Stiff Ligaments / Tendons

  • Saggy Skin / Organs

What occurs to cardiac output with age?

• How should this apply to practice?

• Decline (HR Decline x SV Declines)

  • Warm-Ups More Required

What occurs to nervous system with age?

• How should this apply to practice?

• Decline (Slowed Conduction)

  • Decreased Sensation

  • Impaired Motor Control

  • Autonomic Changes

What occurs to immune system with age?

• How should this apply to practice?

• Decline (Reduced Response)

  • Enhanced Infection Risk

  • Prolonged Recovery

What occurs to endocrine system with age?

• Decline (Reduced Response)

  • Reduced Sleep / Energy

  • Body Temp Fluctuations

  • Altered Nutrient Intake

  • Decreased Water Retention

  • Insulin Insensitivity

What are the CDC guidelines for geriatric activity?

• Moderate Exercise: 150 min / week (In 10 Minute Bouts)

• Vigorous Exercise: 75 min / week (In 10 Minute Bouts)

• Muscle Strengthening: 2x / week

• Balance & Flexibility: 2-3x / week