expected physiological changes with age: CV sys
- increase in LV wall thickness often assoc with high BP, intimal thickness and vascular stiffness assoc with less transportability
- decrease myocardial contractility and maxHR
- peripheral vascular changes make it harder to redistribute BF
- all changes can decrease Q by 25%, combined with decreased muscle oxidative capacity leads to lower VO2, therefore have to work at higher percent VO2 to do tasks that did not require much VO2 in youth
expected physiological changes with age: resp sys
- increase chest wall stiffness, decrease resp muscle strength, sensitivity of respiratory receptors, and alveolar SA leading to decreased max vol ventilation
- increase bronchi diameter, decrease bronchiole diameter and elastic recoil leads to increased residual lung vol, increasing chances of respiratory issues or conditions because of there is less circulation of air
expected physiological changes with age: MSK
- sarcopenia causes reduction in number of muscle fibres and fibre side esp in type 2 fibres which is replaced by intramuscular fat, decreasing muscle strength and muscle power
- by 70: muscle mass decrease by 40+%, strength decrease by 30%, muscle power decrease by 3.5% per year
- CT loses elasticity and decrease production of synovial fluid, increasing inflammation and stiffness, possibly leading to dev of arthritis
- thinning and calcification of vertebrae decrease height (less synovial fluid to cushion), increase rigidity and poor posture
expected physiological changes with age: neuromuscular
decreased coordination of the musces with the nervous sys leads to changes in motor sys function such as:
1. decreased nerve muscle conduction velocity
2. decrease muscle coordination due to spasticity
3. decreased ability to respond to unexpected stimulus increases risk of slips, trips, falls
4. increased reaction time and time to execute movements
expected physiological changes with age: sensory sys
decreased proprioception, hearing, balance, spatial awareness of body, and movement of body relative to surface leading to poorer balance
expected physiological changes with age: cog sys
- decrease in brain vol leads to decrease in executive function which may start in 40s
- mild decline in short-term working memory leading to increased forgetfulness
- increase in time to learn new info
- decrease speed of response and problem solving
- cog disorders are NOT a part of the aging process
expected physiological changes with age: mental health
- psychological challenges of aging req readjustment and psychological coping with social isolation, func decline, changing life situation, and financial insecurity
- mental health conditions are not part of aging process
benefits of PA to health with aging and recommendations
- improve cardioresp, bone, cognition, and emotional well-being, slow premature aging, and maintain healthspan and independence
- recommendations: 150 mins mod vig aerobic, 2+ RT, balance training, breaking up sed behaviour with light PA, getting 7-8 h sleep leads to 30-70% reduced risk of early mortality
ASK for older adults
- checking for pre-hypertension or hypertensive BP, be aware of co-morbidities (high BP, arthritis, CV disease, diabetes)
- risk of adverse events correlated with decreased functional capacity, presence of disease/disability, higher inherent danger of PA
ASSESS for older adults
most meaningful tests are knee extension test for MSK and 6-minute walk test for aerobic bc they reflect ADLs
ADVISE for older adults
follow recommendations, help client be comfortable with overload, progression may be slower and need to start smaller, specificity is making sure exercise are practical, reversibility is more pronounced with age
child difference in CRF
- children have higher HR at rest and during exercise and faster HR recovery due to greater parasymp output
- lower SV and Q
- lower abs/higher relative VO2
- higher respiratory rate and ventilatory threshold
child differences in metabolic, neuromuscular and perceptual responses to exercise
- metabolic: lower blood lactate production during exercise
- neuromuscular: lower economy of movement, RT only increases muscle strength no size bc neuroadaptations only, faster anaerobic recovery, fibre type proportion is differentiations in early childhood
- perceptual: lower RPE in short duration, higher RPE in longer duration
24 hour guidelines for children and youth 5-17
- sweat: 60 mins of mod to vig PA
- step: several hours of structured and instructed light PA
- sleep: 5-13 yrs 9-11 hours, 14-17 yrs 8-10 hours
- sit: no more than 2 hours of recreational screen time
24 hour guidelines for early years 0-4
- move: infant < 1 yrs several times a day through interactive floor play and tummy time, toddlers 1-2 yrs and preschoolers 3-4 yrs >180 mins of PA throughout the day
- sleep: 0-3 months 14-17 h, 4-11 months 12-16 h, toddlers 11-14 h and preschooler 10-13 h with consistent bed and wakeup times
- sit: not restrained for >1 hour or sitting for extended periods, no screen time if <2 years old, <1 hour screen time if 2-4 yrs
health benefits of PA for children and youth
1. early years to youth
2. children and youth
- better motor and cog dev, better psychosocial, cardiometabolic, and bone health, better aerobic fitness, favourable body comp and weight
- muscular strength, better mental and heart health
facilitators of PA participation in children and youth
- fun and friendship
- being outdoors, access to facilities, school policies, opportunities for free play
- high perceived motor competence
- sport participation
- parental PA and support for PA
fitness assessments for children and youth
1. considerations
- not all tests are valid or reliable for children and youth, test must be appropriate for age and dev, and need to keep participants motivated
- body comp and adiposity: BMI increase with age, above 85th percentile is overweight, above 95th percentile is obesity; %BR machines can also be used with age specific equations
- aerobic fitness: children often fail to plateau during VO2max testing, use VO2peak,
physical literacy
1. definition
2. domains
3. 5 core prinicples
- being competent, motivated, and confident to move
- affective (motivation and confidence), physical competence, cognitive (knowledge and understanding), behavioural (engagement in PA for life)
- accesibilty, unique to individual, cultivated and enjoyed through and of exp, is valued and nutured through life, contributes to personal dev
physical literacy based programming
- activities scaled to participant ability
- structured/unstructured opportunities
- abled to personalize activities for enjoyment
- provides pos mastery exp
- dev skills on both sides of body
RT benefits in children
- Increase strength, bone density, coordination, balance, sport performance, and self esteem
- decrease CV isk
