super body, super brain

Latest Studies in Neuroscience, Exercise Science and Nutrition

NEUROSCIENCE APPLIED TO FITNESS• The More we use our brain the better physical and mental results• The more active we are the greater connectivity between brain regions

EXERCISE SCIENCE1- Biomechanics: the more muscles we use the better for a greater

health

2- Cardiovascular activity not only help us get fit but also get smarter. Creation of BDNF

NUTRITION AND INTELLIGENCE• Nutrition Vs Intelligence: High Saturated fats destroys BDNF,

Omega 3 diet enhances BDNF

Motor circuits-why are they so complicated?2 types of Signals

Efferent messagesOr motor neurons

Afferent messagesOr sensory neurons

Brain and Movement-basics

• Voluntary• Planning an Intentional movement

• Sensory Proprioceptors

VOLUNTARY:

The Brain-Muscle Connection:The Brain-Muscle map

Source: Niednagel's theory

2. PLANNING AN INTENTIONAL MOVEMENTThe Treasure of the brain lies at its bottom: The Cerebellum

Cerebellum:

50% of all NeuronsFunctions:Balance

CoordinationMuscle Timing

PostureLearning-speech

Intentional MovementBrain-Muscle Connection

Sensory proprioceptors are key for Movement

PROPRIOCEPTORS

Neuroplasticity vs Neurogenesis

• Movement affects both• Exercise affects both• Cardiovascular and complex training

the best

Complex Movement Uses more brain areas

The more areas we use the greater healthAnd connectivity between brain regions, Hillman, 2010

strength training,a method of improving muscular strength by gradually increasing the ability to resist force through the use of free weights, machines, or the person's own body weight. Strength training sessions are designed to

impose increasingly greater resistance, which in turn stimulates development of muscle strength to meet the added demand.

Strength Training(Adding Resistance

to one’s Body Weight)

Hypertrophy

Endurance

Body Weight

*Resistance*Free Weights

*Machines

Strength Training

Most studies

ACSM states that strength training With additional resistance or weights is the best

Great program As long as Combined

With Strength and resistance

STRENGTH TRAININGBENEFITS

MUSCULARSTRENGTH

BALANCESCHEMICALS IN

THE BRAIN

REDUCES BODY FAT

PROMOTES WEIGHT LOSS

BALANCES HORMONES

NEURONAL GROWTH

CARDIOVASCULARHEALTH (BP, RHR,BPM)

BONE DENSITY JOINTS RESILIENCE

POSTURE ALIGNMENT

ImprovesImmune System

Fights Disease

(flu&others)

FLEXIBILTY MAKES USGET SMARTER

DEPRESSION&ANXIETY(MILD)

ANTI-AGING EFFECTS(movement)

“Strength training is the absolute best exercise program” American College Sports of Medicine

2011 Fitness Trends by the American College Sports of Medicine

1

2

3

6

More educated Professionals

Strength training

Fitness Programs for Older adults

Core training

Kids programs and Obesity4

Sport Biomechanics

Human Movement: How do we move- Biomechanics

A very complicated process- Brain-Motor Plasticity

Central nervous System (CNS)

Motor Command Body Movement Sensors

Sensory Processing& Control

PlanMulti-

sensory

Signals

VisionVestibular

Deltoid Muscle Spindle

Ankle Proprioceptor

Calf-Soleus Spindle

Cerebellum

Movement Starts:Raise arms&heels

Core Activation

Brain, Strength Training and MovementPhotos: Oprah.com

From left to right From Front to back

From your senses(proprioception)

From your heartFrom Movement

learning

EYES CLOSED HAND-EYE COORDINATION

5 ways of Training theBrain with

Strength trainingmovements

http://www.nlm.nih.gov

BDNF “Our most celebrated protein”

Source: University of Bologna

http://www.ricercaitaliana.it/prin/unita_op_en-2005057070_004.htm

Your first moves

From left to right From Front to back

From your senses(proprioception)

EYES CLOSED HAND-EYE COORDINATION

3 circuits15 reps

30 sec rest

Warm UpClap and Tap

Images Oprah.com

More information@Blog: www.superbodysuperbrainblog.wordpress.com

Website: www.superbodysuperbrain.comUpcoming Book: Wherever books are sold

(www.amazon.com, www.barnesandnoble.com )Email: michaelgonzalezwallace@gmail.com

Price for 10 classes: $200 or $25 Single ClassLocation: 12 East 46th Street, 8th floorRegistration: Call 646 251 4763Email: michaelgonzalezwallace@gmail.comLocation: www.hdphysicaltherapy.com

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