Week 5 Journal

Part One

I did not have enough time to visit a physical facility. I decided to make my
observations from YouTubeFit. From my observations, the participants were aged between
55 and 65 years. The video I selected included three women and two men. One of the main
observations that I made was that the individuals engaged in low-intensity exercises. Their
muscles were not adapted to handle high-intensity exercises. They also exercised in a
relatively slower fashion. In addition, they took many breaks from exercising and would
easily get exhausted after working out for some time. It was evident that most of them were
experiencing decreased functional fitness. However, I was amazed at how the older adults
exercise. They challenged me to ensure that I maintain a high level of fitness into my old age.

Part Two

Changes in Muscle Mass
One of the primary effects of aging is the loss of muscle mass. As one grows older,
their muscles lose mass, strength, and function. It is estimated that one experiences a 3-8
percent decline in muscle mass every decade after the age of 30 (Volpi, Nazemi, & Fujita,
2004). The decline could be higher at the age of 60. Many older people experience disability
as a result of the loss of muscle mass. With the loss of muscle mass, one is vulnerable to falls,
which could cause physical harm (Volpi, Nazemi, & Fujita, 2004). The loss of muscle mass
and muscle functionality can result in functional dependence and disability. The decline in
muscle mass is often accompanied by an increase in fat mass, and this can result in insulin
resistance.
Changes in Joint Flexibility

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Joints connect bones to one another, with cartilage acting as the cushion. As one age,
joint movements become less flexible (de Oliveira Medeiro et al., 2013). Joints also become
stiffer compared to when one was younger. The fluid that lubricates joints reduces, and the
cartilage also becomes thinner. The ligaments also become shorter and lose flexibility, further
compounding the problem.
Changes in the Nervous System
Aging results in decline in the number of spinal cord axons and nerve conduction
velocity. It is estimated that aging results in a 37 percent decline in spinal cord axons. The
nerve conduction velocity declines by an estimated 10 percent (Katch, McArdle, & Katch,
2015). The net effect is a decline in neuromuscular performance. The main functions of the
nervous system that are affected by aging include stimulus detection and information
processing to produce a response. One can counter these effects by remaining physically
active.
Changes in the Pulmonary System Function
Lungs mature during the first two decades of life. One achieves a maximal lung
function of around 20 years in females and 25 years in males (Katch, McArdle, & Katch,
2015). Lungs start declining past the age of 35. The lung capacity declines with age.
However, the effects of aging on pulmonary function can be countered through regular
exercise.
Changes in Cardiovascular System Function
Past the age of 35, an individual’s VO2max declines. The decline is accelerated after
ten years. By the age of 60, an individuals VO2max is estimated to be 11 percent lower than
the values of 35-year-old men and 15 percent lower than the values of 35-year-old women
(Katch, McArdle, & Katch, 2015). The loss in VO2max is associated with various factors,

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including muscle mass loss, an increase in the level of body fat, and altered cardiovascular
and pulmonary function.
How Regular Exercise Can Decrease Morbidity and Mortality
The benefits of regular physical activity have been well documented. Exercise-
induced health benefits can greatly help in the reduction of morbidity and mortality. Physical
activity helps in the reduction of the risk of cardiovascular disease. Heart disease remains
one of the leading causes of death in the developed nations (Katch, McArdle, & Katch,
2015). Remaining active is fundamental in ensuring that the number of deaths as a result of
heart disease are kept down. Through engaging in physical activity, one can also reduce the
risk of other diseases such as diabetes, hypertension, bone and joint diseases, and depression.
Engaging on physical activity helps in the reduction of the risk of premature death.
Purpose of Pre-Participation Screenings and The Graded Exercise Stress Test
Pre-participation screenings seek to ensure that there is a decline in the number of
sports-related injuries. Through pre-participation screening, conclusions are determined on
whether continued engagement in exercise would put the life of the individual in danger.
Screening helps avoid health complications as a result of exercise.
Precautions One Would Take Working with Older Clients Compared to Working With
Younger Clients
While exercise plays an important role to both the young and the old. It is important
to ensure that one takes various precautions while working with older adults. One major
precaution is that older adults should be thoroughly screened before engaging in any exercise
program. Assessments and screenings can help ensure that the exercises do not cause any
unintended harm. The second precaution is avoiding intense exercises such as heavy
deadlifts. Older adults need to be handled with care.

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References

de Oliveira Medeiros, H. B., de Araújo, D. S. M. S., & de Araújo, C. G. S. (2013). Age-
related mobility loss is joint-specific: an analysis from 6,000 Flexitest
results. Age, 35(6), 2399-2407.
Katch, V., McArdle, W., & Katch, F. (2015). Essentials of exercise physiology. (5 th  ed.).
Retrieved from https://www.vitalsource.com/
Volpi, E., Nazemi, R., & Fujita, S. (2004). Muscle tissue changes with aging. Current
opinion in clinical nutrition and metabolic care, 7(4), 405.