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Brain Body Fitness: Marrying Fitness and Neuroscience
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Brain Body Fitness: Marrying Fitness and Neuroscience


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Want to get smarter, move quicker, stop brain decline? Super Body, Super Brain is the first program that combines physical movement and cognitive stimulation - working your brain from left to right …

Want to get smarter, move quicker, stop brain decline? Super Body, Super Brain is the first program that combines physical movement and cognitive stimulation - working your brain from left to right and from front to back. Learn how to use your powerful brain's motor circuits to improve your balance, memory, coordination and more. Marrying neuroscience and physical training it is one of the most effective ways of improving your brain health.

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  • 1. A New Approach to Health:Marrying Neuroscience and Physical Training
  • 2. SUPER BODY, SUPER BRAIN Marrying Fitness and Neuroscience HONORS AND AWARDS-Award for Fitness Excellence by Tim Pawlenty, former Minnesota Governorand Presidential candidate-Grant recipient in Parkinson Disease-Anderson Foundation- implementation:Capistrant Parkinson Center, Bethesda hospital-Award for Fitness Excellence by Mayor Chris Coleman, St Paul, Minnesota-Amazon Best Seller-Hardcover and Kindle Format
  • 3. 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 SCIENCE 1- Biomechanics: the more muscles we use the better for a greater health/ Cardiovascular activity not only help us get fit but also get smarter. Creation of BDNF 2. Can I get stronger at 93? EXERCISE AND AGING . A study from Harvard University concluded that lack of brain activity between different areas of the brain means faster aging.  NUTRITION AND INTELLIGENCE • Nutrition Vs Intelligence: High Saturated fats destroys BDNF, Omega 3 diet enhances BDNF
  • 4. Myths about Exercise and Aging Myth 1: Exercise is useless and a waste of my time. I’m getting old anyway. Fact: Exercise and strength training helps your muscles, bones look and feel younger and stay active longer.Regular physical activity lowers your risk for a variety of conditions, including cognitive decline like Alzheimer’s and dementia, cardiovascular disease, diabetes, colon cancer, high blood pressure, and obesity. Myth 2: Elderly people shouldn’t move. They should save their energy, strength and rest. Fact: Research that a sedentary lifestyle is unhealthy for the elderly. Period. Inactivity often causes seniorsshows to lose the ability to do things on their own and can lead to more hospitalizations, doctor visits, and use of medicines for illnesses. Myth 3: Exercise is risky and puts me at risk of falling down. Fact: Regular exercise, by building strength and stamina, prevents loss of bone mass and improves balance, actually reducing your risk of falling. Myth 4: It’s too late. I’m already too old, to start exercisingFact: You’re never too old to exercise Studies are showing how you can increase muscle fiber plasticity at 93!. Myth 5: I’m injured and disabled. I can’t exercise sitting down. Fact: Seated exercises are the best functional exercises to improve strength, stamina and even balance or coordination!
  • 5. Motor circuits-why are they so complicated? 2 types of Signals Afferent messages Or sensory neurons Efferent messages Or motor neurons
  • 6. Brain and Movement-basics • Voluntary• Planning an Intentional movement • Sensory Proprioceptors
  • 7. Neuroplasticity vs Neurogenesis• Movement affects both• Exercise affects both• Cardiovascular and complex training the best
  • 8. Motor Cortex: Controls our voluntary movements Toes index Ankle thumb Knee neck Hip brow Trunk Eye lid Shoulder Face Elbow lips Wrist Jaw Hand Tongue Little Swallowing Ring
  • 9. 2. PLANNING AN INTENTIONAL MOVEMENT The Treasure of the brain lies at its bottom: The Cerebellum Cerebellum:50% of all Neurons Functions: Balance Coordination Muscle Timing Posture Learning-speech Intentional Movement Brain-Muscle Connection
  • 10. Simple versus Complex movement Different Brain ActivitySource: Jaap Murre Chapters 4, 5, and 6T his lecture can be found at:
  • 11. Complex Movement Uses more brain areas The more areas we use the greater health And connectivity between brain regions, Hillman, 2010
  • 12. The Sensory System:Proprioceptors are key for Movement PROPRIOCEPTORS
  • 13. Human Movement: How do we move- Biomechanics A very complicated process- Brain-Motor PlasticityCentral nervous System Motor Command Body Movement Sensors(CNS) Cerebellum Vision Vestibular Sensory Processing Deltoid Muscle Multi- & Control Spindle Plan Core Activation sensory Calf-Soleus Spindle Signals Ankle Proprioceptor Movement Starts: Raise arms&heels
  • 14. Exercise and Intelligence BDNF“Our most celebrated protein” Source: University of Bologna
  • 15. Nutrition vs Intelligence
  • 16. Debate:• Multitasking good or bad?• Stress good or bad?• Exercises
  • 17. Exercise and Memory 2 Types of memory:• Explicit: found in the hippocampus and medial temporal lobe----dealing with facts or events through conscious recall• Implicit found in the cerebellum, amygdala and reflex pathways dealing with motor tasks or perceptual skills through unconscious recall• “Once you master explicit memory allows it to be part of the implicit since it is more efficient”
  • 18. Sensory, Short and Long term MemorySensory, Short term and long term:Sensory memoryThe sensory memories act as buffers for stimuli received through the senses.Short Term memoryThe idea of short term memory simply means that you are retaining information for a short period of time without creating the neural mechanisms for later recallLong Term memoryLong term memory occurs when you have created neural pathways for storing ideas and information which can then pass and be recalled weeks, months, or even years later. To create these pathways, you must make a deliberate attempt to encode the information in the way that you intend to recall it later.Mechanisms: Visual memory, material must be actively visualized. Auditory memory Kinesthetic
  • 19. Memory and the Brain
  • 20. 5 TIPS TO PREVENT COGNITIVE DECLINEDDeclineCognitive abilities such as attention, memory, auditory processes, motor coordination or executive functions like planning or multitasking deteriorate over t the time unless used regularlyTIPS:1.- Keep your Mind motivated and your brain active in any field that makes you constantly learn: reading, problem solving, brain fitness exercises, learning a language, playing an instrument or a memory game.2.- Work your brain with movement. You can train your brain with movement in several ways:a.- From left to right b.- From Front to back c.- From your sixth sense (proprioception) d.-From constant learning of new movements e.- Movement mastery f.- Practice cardiovascular activity daily.3.- Eating can influence your brain in a powerful way. Foods with high antioxidants, low fats, low sugars (apples, yogurt, berries salmon, walnuts, strawberries)4.- Stay active! keep yourself socially active and make sure you are surrounded by great friends: you can join a book club, walking club or a gym. Staying socially active is really important.5. Meditate daily.. Meditation helps reduce stress and increase oxygen flow to the brain. Practice daily meditation to achieve a powerful, calmer mind and a more focused brain.
  • 21. The body
  • 22. Biomechanics and Motor control of Movement Biomechanics of human movement can be defined as the interdiscipline which describes analyzes and asses human movementMovement analysis can range from the average gait to the star athlete Human movement science is kinesiology
  • 23. Functional training offers great resultsADULT MOTOR BEHAVIOR IS HIGHLY adaptive and can bemodified in response to a variety of different motorexperiences, including skill, strength, and endurance training.Acquired motor behaviors also endure in the absence ofcontinued training, demonstrating that motor experience issomehow persistently encoded within the nervous system.There is now extensive evidence that motor training can inducestructural and functional adaptation ("plasticity") within severalmotor areas, including basal ganglia ( 13, 21, 39 ), cerebellum (14, 47, 48 ), and red nucleus ( 27 ). The present review focuseson plasticity within motor cortex and spinal cord that occurs inresponse to skill, exercise, and endurance training.
  • 24. 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 persons 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 Hypertrophy *Resistance (Adding Resistance *Free Weights to one’s Body Weight) *Machines Endurance Most studies Body Weight Great programStrength Training As long as Combined With Strength and resistance ACSM states that strength training With additional resistance or weights is the best
  • 26. Brain, Strength Training and MovementFrom left to right 5 ways of From Front to back Training the Brain with Strength training movements From your senses (proprioception) From MovementFrom your heart learning EYES CLOSED HAND-EYE COORDINATION