Question 1

What term describes the age-related loss of muscle mass, strength, and function that begins around age 30 and accelerates after age 60?

Accepted Answer

Sarcopenia. It is a primary concern when training older adults and can be significantly slowed through resistance training.

Question 2

According to NASM guidelines, what is the recommended resistance training frequency per week for older adults to counteract sarcopenia?

Accepted Answer

2 to 3 days per week, allowing adequate recovery time between sessions.

Question 3

Which component of fitness is considered most critical to address in older adults due to its direct link to fall prevention?

Accepted Answer

Balance and proprioception training, as declining neuromuscular control is a primary contributor to falls in older adults.

Question 4

What is the age-related decline in maximal heart rate called, and how does it affect exercise intensity prescription?

Accepted Answer

Chronotropic incompetence (or simply age-related HR decline). Maximal HR decreases approximately 1 beat per year, requiring trainers to use RPE or HRR methods rather than relying solely on age-predicted HR formulas.

Question 5

What type of bone loss condition, common in older adults especially postmenopausal women, requires trainers to avoid spinal flexion under load?

Accepted Answer

Osteoporosis. Loaded spinal flexion (e.g., crunches with weight) increases the risk of vertebral compression fractures in individuals with osteoporosis.

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