Lecture 6_PA Guidelines for Older Adults.pptx - \u00b20\u201301\u2013 \u00b28 Lecture 6 PA Guidelines for Older Adults KIN 3510 \u2013 Physical Activity and Aging Dr

Lecture 6_PA Guidelines for Older Adults.pptx - ²0–01–...

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²0–01– ²8 1 Lecture 6: PA Guidelines for Older Adults KIN 3510 Physical Activity and Aging Dr. Ayesha Saleem Jan 28, 2020 Learning Outcomes The physical activity guidelines for older adults ( FITT ) according to ACSM and CPAG : Aerobic Resistance Balance What are the benefits of aerobic and resistance exercise physiologically? Psychologically? Research evidence supporting position statements related to physical activity and aging.
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²0–01– ²8 ² Lecture 6 - Overview Adverse health outcomes are reduced with PA. Avoid inactivity. Some PA is better than none > you will gain some health benefits. Additional benefits occur as the amount of PA increases: greater frequency , higher intensity , longer duration or a combination of all 3. Med Sci Sports Exerc. 2009 Jul;41(7):1510-30. doi: 10.1249/MSS.0b013e3181a0c95c. American College of Sports Medicine position stand. Exercise and physical activity for older adults. American College of Sports Medicine, Chodzko-Zajko WJ, Proctor DN, Fiatarone Singh MA, Minson CT, Nigg CR, Salem GJ, Skinner JS. Older Age PA Guidelines Generally applies to people aged 65 years and older . May also apply to ages 50 – 64 years who have significant functional limitations or chronic conditions. Med Sci Sports Exerc. 2009 Jul;41(7):1510-30. doi: 10.1249/MSS.0b013e3181a0c95c. American College of Sports Medicine position stand. Exercise and physical activity for older adults. American College of Sports Medicine, Chodzko-Zajko WJ, Proctor DN, Fiatarone Singh MA, Minson CT, Nigg CR, Salem GJ, Skinner JS.
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²0–01– ²8 ACSM /American Heart Association Guidelines for PA in Older Adults Endurance exercise: 150 min/week of moderate PA/exercise Chronic condition – be as PA as your ability allows Frequency 30-60 min/day of moderate (at least 10 min); 20-30 min/day of vigorous Intensity scale 0-10; 4-6 for moderate intensity; 7-8 for vigorous intensity Time at least 30 min (in bouts of 10 min) moderate intensity; 20 min of continuous vigorous Type any modality that does not impose significant orthopedic stress Med Sci Sports Exerc. 2009 Jul;41(7):1510-30. doi: 10.1249/MSS.0b013e3181a0c95c. American College of Sports Medicine position stand. Exercise and physical activity for older adults. ACSM /American Heart Association Guidelines for PA in Older Adults Resistance exercise: Frequency At least 2 days/week Intensity between moderate (5-6) and vigorous (7-8) on a 0-10 scale for RPE Time no specific recommendations Type progressive weight training program or weight bearing calisthenics (8-10 exercises; major muscle groups; 8-12 repetitions each) Med Sci Sports Exerc. 2009 Jul;41(7):1510-30. doi: 10.1249/MSS.0b013e3181a0c95c.
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