ATLETA IDOSO

2. Moderate-intensity aerobic activity : ESCALA DE 10 PONTOS . On a 10-point scale, where sitting is 0 and all-out effort is 10, moderate-intensity activity is a 5 or 6 and produces noticeable increases in heart rate and breathing. vigorous-intensity activity is a 7 or 8 and produces large increases in heart rate and breathing. For aerobic exercise, ACSM recommends a target intensity of 50–85% of heart rate reserve Muscle-strengthening activity: To maximize strength development, a resistance (weight) should be used that allows 10–15 repetitions for each exercise. Flexibility activity. maintain or increase flexibility on at least two days each week for at least 10 min each day, with 10–30 s for a static stretch and 3–4 repetitions for each stretch Balance exercise. To reduce risk of injury from falls, community-dwelling older adults with substantial risk of falls (e.g., with frequent falls or mobility problems)

4. ATLETA IDOSO

6. ˙VO2max can be fairly well maintained over phases of middle-age lasting up to 10 years in men and women who continue to train vigorously (Kasch & Wallace, 1976; Pollock et al. 1987). However, there is no evidence that exercise training intensity and volume (and ˙V O2max) can be maintained for longer periods, especially at older ages (Dill et al. 1967; Pollock et al. 1997). redução do consumo máximo de oxigênio (VO2 máx) da ordem de 0,4 a 0,5ml•kg–1•min–1•ano–1 (i.e., 1% por ano no adulto).

7. Alterações fisiológicas do idoso • Aumento da massa cardíaca • Diminuição da atividade simpática • Diminuição do cronotropismo, inotropismo • As artérias sofrem alterações na elasticidade, distensibilidade e dilatação • Em torno dos 60 anos redução da força máxima muscular entre 30 e 40%, o que corresponde a uma perda de força de cerca de 6% por década dos 35 aos 50 anos de idade e, a partir daí, 10% por década.

9. AVALIAÇÃO FÍSICA - IDOSOS