health, exercise and aging. reality zlife expectancy z20 in 2020 zinadequate physical activity is...
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Health, Exercise and Aging
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Reality
Life expectancy
20 in 2020
Inadequate physical activity is responsible 30% of deaths
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Inadequate Physical Activity
60% of adults over 18 are sedentary
At most, 20% of adults obtain sufficient regular activity
Healthy People 2000
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Physiologic Function
Increases throughout childhood & young adults
peaks in early 30s
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Physiologic Function
Age (years)
Gen
eral
leve
l of
phys
iolo
gic
func
tion
(%)
100
30
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Strength Trends
Strength and x-sectional area greatest in 3rd decade
Denervation muscle atrophy (II)
40-50% reduction
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Strength Trends
Aging process
loading
can be counter-acted
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Strong Elderly
Ages 60-7212 wk resistance (80% 1 RM)107% knee strength227% knee / strengthHypertrophy of FT & ST --> cross-
sectional area = 28 y.o.
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Strength Trends
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Strength Trends
020406080
100120140160180200
20 30 40 50 60 70 80
Age (years)
Pea
k kn
ee e
xten
sor
stre
ng
th
(Nm
) Untrained
Strength-trained
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Strength Trends
0
10
20
30
40
50
60
70
80
CompetitiveRunners
Fitness Trained Untrained
% s
low
-tw
itch
fib
ers
1974
1992
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Neurological Trends
Central control reduction reflexes unaffected
Loss of > 1/3 of SC Axons
Reaction Times
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Cardiovascular Trends
no in resting HR
SV CO
VO2max of about 1%/year
2x in sedentary
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Cardiovascular Trends
Effects of Exerciseregular aerobic training no in VO2max
systolic / diastolic properties
SV
a-v O2 difference
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Body Composition Trends
35 - 60 BW and fat
60+ fat but BW same
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Body Composition Trends
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Body Composition Trends
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Trainability
Ability to adapt was thought to w/ age
Healthyrate & magnitude of physiologic
improvement is independent of age
Intensity is important
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Effects of Physical Activity
Disease or Condition Strength of EvidenceAll-cause mortality E
CAD EHTN G
Obesity GCVA S
Colon CA GBreast/Prostate/Lung CA S
NIDDM GOsteoporosis G
Functional Capability G
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1995 Causes of Death
42.10%
1.70%23.40%
3.00%
21.50%
4.50% 3.80%
Accidents
CV Diseases
AIDS
Cancer
Pneumonia/Flu
Other
COPD
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CAD
Nonmodifiable Risk Factorsagesexethnicitymale pattern baldnessfamily history
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CAD
Modifiable Risk Factorsdietblood lipidsHTNbehavior patternssmokinguric acid levels
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CAD
Modifiable Risk Factorssedentary lifestylepulmonary function abnormalitiesobesityDMECG abnormalitiesstresseducation
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Blood Pressure (18+)
Category Systolic(mmHg)
Diastolic(mmHg)
Normal < 130 < 85High normal 130-139 85-89HTN 140 90
Stage 1 (mild) 140-159 90-99Stage 2 (moderate) 160-179 100-109
Stage 3 (severe) 180-209 110-119Stage 4 (very severe) 210 120
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Cholesterol
Age (years) Goal Moderate Risk(75th)
High Risk(90th)
20-29 < 180 > 200 > 22030-39 < 200 > 220 > 24040+ < 200 > 240 > 260
Undesirable LevelsHDL < 35 mg/dLLDL > 130 mg/dL
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Relative level of Risk
Risk Factor VeryLow
Low Moderate High VeryHigh
SBP <110 120 130-140 156-160 >170DBP <70 76 82-88 94-100 >106
Cigarettes/day Never 5 10-20 30-40 >50Cholesterol
(mg/dl)<180 <200 220-240 260-280 >300
Cholesterol :HDL
<3.0 <4.0 <4.5 >5.2 >7.0
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Relative level of Risk
Risk Factor VeryLow
Low Moderate High VeryHigh
Triglycerides(mg/dl)
<50 <100 >130 >200 >300
Glucose(mg/dl)
<80 90 100-110 120-130 >140
% BF (men) 12 16 25 30 >35% BF (women) 16 20 30 35 >40
BMI <25 25-30 30-40 >40
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Relative Level of Risk
Risk Factor VeryLow
Low Moderate High VeryHigh
Stress tension Never Almostnever
Occasional Frequent NearlyConstant
Activity(min/wk)
>60% HRmax
120 90 30 0 0
Activity(min/wk)
>6 kcal/min (5METS)
240 180-120
100 80-60 <30