EXSC 510
CASE STUDY ESSAY QUESTION 6
First, Nash should know that the decline in power, strength, speed, cardiovascular
endurance, and muscle mass are normal and expected for an aging individual. As humans get
older, they tend to complete less physical activity each day. The body composition also changes
as people age. Older adults tend to have an increased dietary intake of calories, reduced ability to
move, and a decreased ability to mobilize fat (Liberty University, Exercise and Aging, 2021).
Mobilizing fat means using fat as a fuel source. As the aging process moves along, the
consumption of additional calories with a decreased ability to burn them causes an individual’s
body composition to change. Specifically, after the age of 30, there is expected decreased in
muscle mass, increased bone mineral loss and lower levels of physical activity (Liberty
University, Exercise and Aging, 2021). Having lower levels of physical activity takes away the
body’s stimulus needed to maintain muscle mass and bone mineral density. Nash should note that
just because his weight is the same it does not mean that the composition of that weight is the
same. It is likely that his weight at 25 years old was mostly comprised of muscle and now his
weight is made up of more fat than muscle. Specifically in men, the decrease in testosterone also
plays a role in the overall changes in body composition due to aging. Nash should be aware of
this as well and understand that the changes he is seeing are normal.
Staying active while aging helps to reduce the loss of fat free mass, fat, and weight.
Being able to retain strength while aging is contributed to genetics, how active the person
remains, what type of training they participate in, and an appropriate diet (Liberty University,
Exercise and Aging, 2021). If Nash had continued his exercise regimen from his 25-year-old
fitness program, he could have potentially kept more of his strength. Actively participating in a
physical exercise program can reduce several age-related changes in the body. Some of these
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changes include decrease in maximal strength and muscle mass, increased percentage of slow
twitch muscle fibers, decrease in number and size of muscle fibers, slower nervous system
response, and a change in oxidative enzyme capacity or number of capillaries (Liberty
University, Exercise and Aging, 2021). These changes can be slowed down or minimized
through participation in regular exercise as one gets older. It is important to note that endurance
training doesn’t prevent the aging loss in muscle mass, but resistance training can maintain or
even increase muscle fiber cross-sectional area in aging people (Liberty University, Exercise and
Aging, 2021). Therefore, engaging in a resistance training program is more beneficial to
maintain muscle mass as one gets older. If Nash wants to retain his strength, he should safely
participate in more resistance training programs.
Aging also has serious implications on cardiovascular fitness. Namely, both the central
and peripheral circulation abilities decrease. Blood is not able to be pumped around the body as
effectively as it was when the person was younger. Aerobic capacity is said to decrease about 1%
every year (Liberty University, Exercise and Aging, 2021). For Nash this means that his aerobic
capacity has decreased about 30% since his world decathlon championship days. The maximum
heart rate also decreases in a similar fashion at about 1 beat per minute (Liberty University,
Exercise and Aging, 2021). This means that the heart is unable to push blood out as frequently
through the aging process. Maximum stroke volume is also subject to decreasing during aging.
However, this aspect of cardiovascular fitness could be maintained through training. Stroke
volume is the amount of blood pumped from the left ventricle during every contraction. Overall
maximum cardiac output decreases with age. Cardiac output is the total amount of blood moved
by both ventricles per pump. Nash should expect to not have the same level of cardiovascular
fitness that he once had as a 25-year-old. His body is physically incapable of keeping the same
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level of function. His heart is not able to keep the same maximal heart rate, cardiac output, and
stroke volume that it once was able to. It is possible to decrease the level of decrease for these
aspects of cardiovascular fitness through maintaining a structured training program. However,
there will still be some declines that are due to aging even if the person remains physically fit.
Level of activity plays a huge role in the severity of the decline (Liberty University, Exercise and
Aging, 2021).
Heart rate maximum (HRmax) will decrease with aging due to decreased sympathetic
nervous system activity and overall differences of cardiac conduction ability. The maximum
stroke volume (SVmax) decreases because of increased peripheral resistance and a decrease in
the contractility of ventricles (Liberty University, Exercise and Aging, 2021). The cardiac output
maximum (Qmax) also decreases. This measurement is found by using HRmax and SVmax.
Since both of these components decrease with aging so does the Qmax. Finally, the VO2max
decreases. This is caused by a reduction in blood flow to the cells being used and a reduced
Qmax measurement (Liberty University, Exercise and Aging, 2021). Additionally, age-related
ventilation decreases are part of the issue causing VO2max decline. VO2max is an overall
indicator of cardiovascular fitness level.
Aside from cardiovascular declines with aging, there are expected respiratory changes as
well. The pulmonary ventilation abilities of endurance-trained people are only minimally
decreased through the aging process. Participating in endurance training during middle and older
adult years actually reduces the loss of elasticity in the lungs (Liberty University, Exercise and
Aging, 2021). Oxygen saturation in the arteries does not have a decline in active older adults.
All of the changes that Nash is experiencing are expected and normal for an aging adult.
He should lower his expectations for himself to compete at the same level that he did 30 years
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ago. His body is unable to maintain that level of strength, power, cardiovascular and respiratory
fitness through the aging process. In order to minimize the effects of aging, however, Nash
should still participate in a regular exercise program. A strength program would be beneficial to
maintain muscle mass and strength. Any form of activity will decrease the impacts of aging and
allow him to stay physically active for longer.
Name: Kennedy Mills
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