ISSA Senior Fitness flashcards

32 cards. Read the term and the definition here. The deck at the top of this page is optional.

Sarcopenia

Age-related loss of skeletal muscle mass and strength, roughly 3–8% per decade after age 30, accelerating after 60. It reduces functional capacity and raises fall and disability risk.

VO2max decline

Maximal oxygen uptake falls about 10% per decade after age 30 in sedentary adults. Much of the decline reflects reduced activity rather than aging alone, so training can slow it.

Arterial stiffness

Age-related loss of arterial elasticity raises systolic blood pressure and pulse pressure. It increases cardiac workload and contributes to orthostatic symptoms when position changes rapidly.

Baroreflex sensitivity

The reflex that adjusts heart rate and vessel tone to blood pressure changes. It declines with age, raising the risk of dizziness and falls from orthostatic hypotension on standing.

Thermoregulation decline

Reduced skin blood flow and sweat output impair heat dissipation in older adults. They face higher risk of heat illness and also of hypothermia because vasoconstriction is blunted.

Bone mineral density loss

Bone mass peaks near age 30 and then declines. Postmenopausal estrogen loss accelerates trabecular bone loss, raising fracture risk at the hip, spine, and wrist.

Motor unit loss

Aging reduces the number of alpha motor neurons and motor units, especially fast-twitch units. This slows rate of force development and reduces power for quick movements.

HRmax estimation

A common age-based estimate is 208 minus 0.7 times age, which is more accurate for older adults than 220 minus age. Measured values vary widely among individuals.

Tendon elasticity decline

Collagen cross-linking and reduced water content make tendons and ligaments stiffer with age. This lowers range of motion and raises injury risk from ballistic or high-impact loading.

Strength training dose

For older adults, 2–3 nonconsecutive days weekly, 1–3 sets of 8–12 reps at 60–80% 1RM. Deconditioned beginners start at 40–50% 1RM and progress gradually.

Balance training frequency

At least 3 days per week, progressing from static to dynamic tasks. Reduce base of support or sensory input (eyes closed, single-leg stance) as ability improves.

Timed up-and-go

A functional test measuring time to stand, walk 3 meters, turn, and return to sit. Times above about 12 seconds suggest elevated fall risk and warrant targeted balance training.

Progressive overload rule

Increase load, volume, or complexity by no more than about 10% per week. Gradual progression allows tendon and joint adaptation and reduces flare-ups in older clients.

Power training

Moving a light load (about 40–60% 1RM) with maximal intended velocity. It improves rate of force development and functional tasks such as chair rise and stair climbing.

Otago exercise program

A validated home-based strength and balance program for older adults. It includes knee bends, heel-toe walking, and single-leg stance performed at least three times weekly.

Functional movement patterns

Training squat, hinge, push, pull, carry, and gait rather than isolated muscles. These patterns transfer directly to activities of daily living and reduce fall risk.

Static stretching dose

Hold each stretch 15–60 seconds for 2–4 repetitions per muscle group within a pain-free range. Daily or near-daily mobility work is most effective for maintaining range.

Osteoarthritis exercise

Low-impact aerobic activity such as walking, cycling, or aquatic exercise plus moderate resistance training reduces pain and improves function. Avoid prolonged high-impact loading during flares.

Osteoporosis precautions

Include weight-bearing and resistance training plus balance work. Avoid loaded spinal flexion and high-impact or twisting movements in clients with vertebral fracture risk.

Hypertension exercise effect

Regular aerobic exercise lowers systolic blood pressure by roughly 5–8 mmHg. Avoid the Valsalva maneuver and heavy maximal lifts, and monitor blood pressure around sessions.

Diabetes exercise timing

Exercise improves insulin sensitivity for 24–72 hours after a session. Check glucose before exercise, carry fast-acting carbohydrate, and inspect feet for ulceration risk.

COPD exercise approach

Interval aerobic training and upper-body resistance work help manage dyspnea. Use pursed-lip breathing and pacing, and monitor oxygen saturation when clinically indicated.

Joint protection principles

Maintain neutral alignment, distribute load across larger joints, and reduce speed or range when joint pain exceeds 3/10. This limits irritation during and after activity.

Hip replacement precautions

After posterior-approach hip replacement, avoid hip flexion beyond 90 degrees, adduction past midline, and internal rotation until the surgeon clears the client for full range.

Pain monitoring rule

If pain rises during exercise and remains elevated more than 24 hours afterward, reduce volume or intensity at the next session. This guides safe progression for chronic conditions.

Self-determination theory

Motivation improves when autonomy, competence, and relatedness are supported. Offer choices in exercise mode and schedule rather than prescribing rigidly to older clients.

Self-efficacy sources

Bandura's four sources are mastery experiences, vicarious modeling, verbal persuasion, and reduced physiological arousal. Early achievable tasks build confidence in older exercisers.

Stages of change

The transtheoretical model stages are precontemplation, contemplation, preparation, action, and maintenance. Interventions differ by stage, from education to action planning to relapse prevention.

Implementation intentions

Specific plans stating when, where, and how exercise will happen, such as a scheduled walk with a neighbor. They improve adherence more than general goals alone.

Habit stacking

Linking exercise to an existing daily routine at a consistent time and place. This reduces reliance on motivation and supports long-term maintenance for older clients.

Gait speed threshold

Walking speed below about 0.8 m/s indicates elevated risk of disability and mortality. Measure over a 4- or 6-meter course to track functional change over time.

Activity guidelines older adults

At least 150 minutes weekly of moderate aerobic activity, muscle strengthening on 2 or more days, and balance training 3 or more days. Multicomponent programs yield the largest gains.