super body, super brain
TRANSCRIPT
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: [email protected]
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