Aging and Flexibility Quiz

Flexibility and range of motion decrease with age due to shortening of ligaments/tendons, decreased water content in tendons, reduced synovial fluid, and thinning cartilage.

Significant flexibility loss occurs in lower back, hips, and hamstrings, as measured by the sit-and-reach test.

Stretching exercises, especially with warmed-up muscles, and yoga can help maintain flexibility by keeping fluids moving and preventing stiffening of tissues.

Aerobic capacity progressively decreases in adults 25-65, accelerating after 70, due to factors like reduced maximum heart rate, stroke volume, muscle mass, and peripheral O2 extraction, along with stiffening of heart and arterial walls.

Factors that contribute to age-related changes in aerobic performance include maximum aerobic capacity, lactate threshold, and other related factors.

Regular aerobic exercise can help partially mitigate the decline in aerobic performance.

Thin-framed women and women under 58 kg have a higher risk of osteoporosis.

Caucasian and Asian women are at higher risk of osteoporosis, while African and American women are at lower risk.

Regular weight-bearing exercise, like resistance training or running, can reduce or reverse bone loss.

Individuals with osteoporosis should focus on low-impact weight-bearing exercises like walking, along with functional training using seated exercises, resistance bands, or light weights.

Adequate calcium and vitamin D intake, either through diet or supplements, helps maintain healthy bones. These work together.

Hormone levels can be regulated via medical interventions and lifestyle changes to support bone health.

Anorexia can cause hormonal imbalances, nutrient deficiencies, and increased bone absorption, leading to lower bone mass.

Smoking negatively impacts bone health; quitting smoking is crucial.

Excessive alcohol intake decreases bone health; reducing consumption is recommended.

Decreased standing height, often starting in the 40s, results from intervertebral disc compression, shortening the spine and causing kyphosis.

Kyphosis is an upper spine curvature. It can be linked to bad posture, weak back muscles, age-related osteoporosis, and osteoarthritis.

Osteoarthritis is a degenerative joint disease, common in adults over 65. It impacts hip, vertebrae, feet, and knees leading to pain, stiffness.

Regular physical activity, by generating mechanical stress, stimulates bone formation promoting healthy bones.

Changes in the production and activity of thyroid hormones.

Changes in the production and activity of sex hormones.

Lower levels of Growth Hormone, often linked with aging.

Lower production of melatonin, a hormone associated with sleep-wake cycles.

Changes in the concentration of blood sugar.

Reduced estrogen levels during menopause, increasing cardiovascular risks and other issues.

Wasting away or loss of muscle mass.

A condition characterized by reduced bone density.

Problems related to mental processes and awareness.

Decreased production of thyroid hormones (with aging).

A slow decline in basal metabolic rate as age increases.

Decreased ability of the body to generate warmth.

Higher percentage of fat in the body.

Decreased muscle and bone density seen with aging.

A feeling of tiredness and lack of energy.

A mood disorder characterized by feelings of sadness, loss, and hopelessness.

A decrease in the body's response to the effects of insulin.

A reduced capacity to metabolize glucose properly.

Systems that control hormonal balance.

The highest rate at which the body can use oxygen during intense exercise.

The exercise intensity where lactate builds up faster than it's removed.

The amount of oxygen needed to exercise at a specific intensity.

Maximum oxygen uptake naturally decreases with age due to factors like lower heart rate and muscle mass.

Endurance training, like running and cycling, at moderate to high intensity over extended periods.

Aerobic assessments should change for older adults to account for reduced VO2 max and differing cardiovascular responses to exercise.

Safer exercise tests to measure aerobic capacity, especially appropriate for older adults.

A submaximal test measuring walking distance in six minutes.

A graded exercise test that is less intense than a standard Bruce protocol

Clumps of proteins inside brain cells, often linked to dementia.

Structures outside brain cells, linked to memory loss.

Older adults may need more time to learn new movements than younger adults due to memory changes.

Moderate physical activity and mental exercises, like reading, may slow age-related decline.

Activities requiring the body to perform opposite actions challenge both sides of the brain.

Different parts of the brain develop more based on the person's activity.

System regulating hormone levels in the body, keeping things balanced.

Hormone production often slows or changes with age, influencing various bodily functions.

Success in an activity is attributed to personal factors, leading to positive emotions.

Factors outside of an individual's control that don't lead to positive emotions after success.

Understanding the difference between effort and innate ability usually develops around age 7.

A heightened state of excitement for an activity.

Emotional reaction to a perceived threat.

Optimal performance occurs with a moderate level of arousal; excessive arousal can hinder performance.

Self-generated thoughts, feelings, and actions that are planned and adapted to achieve personal goals.

Forethought, performance, and self-reflection are the three key phases involved in self-regulation.

Goal setting and strategic planning during the forethought phase of self-regulation.

Beliefs that influence self-motivation and drive, including self-efficacy and intrinsic interest.

Self-instruction, imagery, and task strategies during the performance phase of self-regulation.

Describes the way that an individual approaches their goals, whether it is mastery-oriented or performance-oriented.

Monitoring and analysis of performance through self-recording and experimentation during the performance phase.

Evaluating your performance in the self-reflection phase.

Satisfaction or adaptive responses to self-evaluations, affecting future actions.

Experts generally use self-regulation more often than novices.

Self-regulation is as critical as skill mastery in learning.

Learning improves through self-regulation when people choose when to receive information, guidance, or practice options.