EXERCISE FOR SENIORS Jeff Bordi, Matt Hill, Kayla Warren.

EXERCISE FOR SENIORS

Jeff Bordi, Matt Hill, Kayla Warren

Exercise Training Improves Sleep Pattern and Metabolic Profile in

Elderly People In A Time-Dependent Manner

Authors: Fabio S. Lira, Gustavo D. Pimentel

Lipids In Health And Disease Volume 10: 1-6, 2011

Purpose: To assess the effects of moderate exercise training on sleep quality and on the metabolic profile of elderly people with a sedentary lifestyle

Exercise Training Improves Sleep Pattern and Metabolic Profile in Elderly People In A Time-

Dependent Manner

Exercise Training Improves Sleep Pattern and Metabolic Profile in Elderly People In A Time-Dependent Manner

Methods: 14 male sedentary, healthy, elderly volunteers that lived

independently (with no presence of cardiovascular pathologies or other

diseases) Moderate exercise bouts

consisting of running 60 min/3 days a week/ 24 weeks @work rate equivalent to their ventilatory aerobic threshold

Data collected at: 1. baseline- one week before 2. after three months of training 3. after six months of training


Methods: Data collected- Body composition

Body mass and fat percent (BOD POD) and BMI Maximal Oxygen Consumption

VO2 max (incremental exercise test on treadmill) Polysomnographic Recordings

total sleep time, sleep latency, sleep efficiency, wake onset, percentage of stages 1, 2, 3, 4, and REM

Blood samples (12 hr fast) glucose, total cholesterol


Results: 3 & 6 months of moderate aerobic training increased VO2 max

Awake time and REM latency were lower after 6 months of training

Insulin level lowered after 3 months No differences in plasma concentration

of glucose or total cholesterol (LDL, HDL)


Discussion: Results indicate that elderly subjects who partook in moderate training demonstrated: improved aerobic capacity, insulin resistance,

metabolic profiles and quality of sleep. Conclusion: Results suggest moderate

exercise training induces recovery of adverse sleep and metabolic syndromes metabolic improvements may be involved in

improvement of sleep quality.

Influence of Exercise Intensity in Older Persons with Unchanged Nutritional Intake : Skeletal and

Endocrine Adaptations Authors: Leigh Breen, Claire Stewart,

Gladys Leopoldine Pearson American Aging Association Volume 1: 1-15

Influence of Exercise Intensity in Older Persons with Unchanged Nutritional Intake :

Skeletal and Endocrine Adaptations

Purpose: to compare and contrast the results of two different intensities in regards to improvements in older adults. Low intensity was 40% of 1 RM and high intensity was 80% 1 RM and the subjects were 34 healthy adults with no know cardiovascular diseases.

Introduction

As we age there is a significant decrease or decline in mobility and with that comes a reduction of skeletal muscle mass and overall strength.

To improve functioning in activities of daily living (ADL’S) the best way is to improve strength via resistance training .

This is because the majority of activities such as standing up from a seated position, carrying groceries or cleaning up, all require strength.

Participants

Low intensity group Males -10, Females : 8, average age 76

years old

High Intensity group: Males-10, but 4 dropped out, Females: 6

average age: 67. So instead of 34 clients, results were obtained from 30 clients

Procedures and Protocol

Muscle strength measurements during a 12 week program with two populations: one being a low intensity and one being a high intensity (40% of 1 RM, 80% of 1 RM). Low intensity clients performed two unsupervised at home workouts a week and one supervised gym class, the high intensity clients performed 2 supervised classes and one unsupervised at home workout. Workouts were 1 hour in duration.

Isometric knee extensors/leg press/calf rotators and measurements of mid-thigh muscle thickness and body composition (waist hip ratio, BMI)

Functional Tests: get-up and goes, standing from lying, six minute walk.

Metabolic and Endocrine Testing

At the end of the program, clients fasted overnight to assess blood glucose levels

Blood was drawn from forearm vein with a 10 mL sample.

Results: Both populations blood glucose levels improved, however in the low intensity there was a significant 15.8 % improvement whereas the high intensity only showed an 11% improvement in serum levels.

Results

No significant changes in BMI. Although both populations showed an increase in fat percentages, but the increase was small.

Isometric Knee extensors 1 RM/leg press and calf rotators: there was an increase in muscle strength for both intensities for the isometric exercises. However the high intensity population showed greater increase in muscle strength after the 12 week program whereas the lower intensities only showed slight increase.

Muscle thigh thickness: no increase in lower intensity population but a large increase in the higher intensity. Primarily due to the fact that to increase size, via hypertrophy one need to perform high reps and sets like the higher intensity clients did for 12 weeks.

Results cont’d

Get up and goes: the lower intensity group took longer to complete the task than the higher intensity group.

Stand up from lying: functional power was improved but more in the higher intensity population than the lower intensity population.

6 minute walk: More distance was covered in the higher intensity population than the lower intensity population

There were a number of improvements and adaptations during this study and it is clear that a high intensity program yields more improvement to low intensity program. However, in regards to blood glucose levels it is showed to have a better affect in the lower intensity long term exercisers than the high intensity . Therefore it is concluded that older adults should exercise in a both a high intensity and a low intensity to achieve optimal health benefits.

Impact Of Exercise On Seniors’ Motor Control Response To External Dynamics

Authors: Brandie Dunn and Jochen Bocksnick of University of Lethbridge, Alberta, Canana

Research in Sports Medicine

Volume 16: 39-55, 2008


Purpose: Research the influence of exercise and external dynamics on dynamic balance and postural stability in seniors & evaluate the effectiveness of a Seniors’ Fitball training program in improving motor control


Methods: 8 subjects from the only two Fitball classes in the city

Exercise Intervention employed Fitballs used in various postures and movements with focus placed on strengthening core

muscles through both static and dynamic exercise


Pretest: Letter reading while in walk-like stance while weight (4.5 lb or 8.5 lb) was dropped at random for subjects to catch.


3D Motion Capture, Ground Reaction Measurement, and Biomechanical Modeling: used to obtain center of gravity and

determine dynamic reaction during the balance test ( 3 phases: quiet stance, reaction, and follow up)


Results: significant increase in catch success rate for the 4.5 lb weight (none for 8.5 lb)

COG Control Strategy: Improvement shown, ROM decreased in reaction phase and follow up phase in both the medial-lateral and vertical direction, showing more focused command and higher efficiency in muscle control

Catch Success Rate and Balance Success Rate: improvement in catch success rate, suggesting that balance and strength improve with engagement in physical activity

(COG excursion evaluates by the ROM, defined as maximum COG-minimum COG)


Results Continued: The majority of the measurements showed

improvement by reducing the ROMs between pre- and post- measurements, though the differences were not significant.


Discussion: Exercise improves posture control & strength effective fall prevention technique

Conclusion: 4-month Fitball exercise session has potential for improving the dynamic balancing ability of seniors who have no regular physical training

Effectiveness of a Home-Based Postal and Telephone Physical

Activity and Nutrition Pilot Program for Seniors

Authors: Andy H. Lee, Jonine Jancey, Peter Howat, Linda Burke, DeborahA. Kerr, and Trevor Shilton

Journal of Obesity Volume 2011 8 pages Date 10/2011

Effectiveness of a Home-Based Postal and Telephone Physical Activity and Nutrition Pilot Program for Seniors

Purpose To see how effective a 12 week physical activity

and nutrition pilot program for seniors could be Based on postal and telephone methods

Methods Booklet aimed towards seniors was mailed out

Info on recommended physical activity levels and dietary guidelines and goal setting

Outcomes were recorded as per a pre and post questionnaire that was mailed out to participants (small incentives were given)

270 participants (65-74 years old) Half selected for program, half for control group


Methods continued Motivational phone calls made to seniors

5 weeks following mailed booklet Calls made by final year dietetics students who

were trained in motivational interviewing Each call 8-10 minutes Conversation aimed at providing positive

reinforcement, feedback from program, and check on seniors’ goal setting process

Control group received no program materials Completed all questionnaires when

experimental group did


Results Both intervention and control subjects about the

same baseline in walking and dietary variables Post intervention there were significant

differences between the two groups in fiber intake and recreation/exercise walking

Intervention subjects gained about 27 min of walking a week compared to the control subjects who lost about 5 min a week

Big change in fiber intake for intervention group but not for control

Hardly any change in fat intake between both groups

Overall the seniors found the program/materials motivating and appropriate


Discussion There was a high response rate to questionnaires (pre and

post) 82%...from supporting phone calls and reminders and

incentives Little barriers to participating due to the home based

program and little to no distractions of their daily life Was a 2:1 female dominated study…but still was

randomized 12 week program done in spring to avoid the festive

season Conclusion

Program aimed towards seniors Home based program to increase mobilization of older

citizens It is recommended that this intervention be replicated on a

larger scale

Title: Exercise, Fitness, and Neurocognitive Function in Older Adults:The “Selective

Improvement” and “Cardiovascular Fitness”Hypotheses

Authors: Ann L. Smiley-Oyen, Ph. D., Kristin A. Lowry, M.S, P.T, Sara J. Francois, D.P.T, Marian L. Kohut, Ph. D., Panteleimon Ekkekakis, Ph. D. Journal: National Institute of Health, Volume: Final Addition, Pages: 1-19

Purpose: A randomized trail with 57 older adults to see the effects that exercise training has on brain function, thus neurocognitive tasks

Introduction

Participants: 57 older adults ages 65-79 which were reported of adhering during a 10 month program that consisted of: aerobic training, strength & flexibility training. Clients did Brain/neurocognitive tasks to see if different fitness tasks correlated with brain function. These tasks varied from a low executive control (simple reaction tasks) to complex executive control (complex reaction tasks requiring memorization, and blocking out impulses )

Neurocognitive Tasks

Simple reaction times, raising hand when one hears a sound in their ear (wearing headphones)

Transforming/remembering visual information 8-choice reaction time test in which one had to

move an object that was opposite of a lighted up target. Light went on a random targets

Stroop Word-Color: clients had to remember a certain rule, block out an outside impulses, apply the initial rule for a satiation that deemed it acceptable and not compatible with the impulse

Results

Exercise training did not affect or influence performance in tasks that required a little executive or neurocognitive control, and thus aerobic fitness was found to be unrelated to changes in neurocognitive functions. However tasks requiring a high level of executive control such as planning, memory and blocking out impulses were shown to improve reaction time in regards to aerobic fitness.

Conclusion

Cardio-fitness exercises in older adults does aid appear to be beneficial to performance in regards to timed tasks that require a high level of cognition and traits such as inhibition, and extreme focus. However, aerobic fitness does not seem to be a prerequisite for this beneficial affect

Conclusion

All studies used range of ages 65-79 years of age

Majority of articles used 3-4 month intervention

1 used 6 months…other used 10 months Home-based program seemed to be

common theme overall Decreased barriers to exercise Exercise in comfort of home Still able to perform ADL

Conclusion

Majority of studies have low numbers Participants in each study

14, 34, 8, 57, 270

All interventions able to achieve positive outcome through exercise

Nutrition, motor skills, sleep pattern, physical activity, muscle strength/endurance, brain function

Common theme for senior groups Motor skills, balance, nutrition, sedentary lifestyle,

home-based programs Mutual problems faced by older generation

QUESTIONS???

EXERCISE FOR SENIORS Jeff Bordi, Matt Hill, Kayla Warren.

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