This document discusses how exercise benefits cognitive function by increasing brain-derived neurotrophic factor (BDNF) levels in the brain. It notes that BDNF promotes neuron survival, growth, and synaptic plasticity, and is reduced in diseases like Alzheimer's and Parkinson's. Short-term exercise increases circulating BDNF levels, and prolonged exercise may release more BDNF from the hippocampus and other brain regions. Regular exercise also promotes neurogenesis and influences the brain directly at the cellular level to improve cognitive performance.

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V I S I T U S O N L I N E A T
W W W . C T M A X X . C O M
CT Maxx Level 1

2. Welcome to CT Maxx Level 1
Presented By:
Marty Miller DHSc. ATC, NASM-CPT, CES, PES, MMACS
Creator of the CT Maxx
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3. “Necessity is the mother of all invention”
Plato
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We grew up in top physical shape or we didn’t grow up at all!
Men use to cover 10-15 miles per day
Women use to cover up to 8 miles per day

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• 2,000 steps is roughly one mile.
• Studies show that American men, with an average daily step count of 5,340,
are moving more than women, who averaged only 4,912 steps a day.
• Americans are reaching roughly only 50% of their target amount of
steps per day.
• Sedentary is considered walking under 5,000 steps per day.

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• “Learning is the survival method we use to
adapt to constantly changing environments”.

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Exercise stimulates Brain Derived
Neurotrophic Factor (BDNF), a protein that
keeps neurons young, acting as a fertilizer for
the brain. Encourage neurogenesis.

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BDNF is produced both in the central nervous system and in
other tissues, including the vascular endothelium, and it is
stored in platelets. A particularly high expression of
BDNF is found in the hippocampus and in the cerebral
cortex, and attenuated expression of BDNF in the
hippocampus may constitute a pathogenic factor common to
Alzheimer’s disease and major depression

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Brain-Derived Neurotrophic Factor (BDNF) promotes the survival and
growth of neurons during brain development and mediates activity-brain
development and mediates activity-dependent synaptic plasticity and
associated learning and memory in the adult.
BDNF levels are reduced in brain regions affected in
Alzheimer’s, Parkinson’s, and Huntington’s diseases, and elevation of
BDNF levels can ameliorate neuronal dysfunction and degeneration in
experimental models of these diseases.

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Exercise is considered to improve cognitive function by promoting
neurogenesis, endurance training may also be effective in improving
cognitive function in major depression and Type 2 diabetes.

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In healthy humans, short-term exercise increases the
circulating BDNF level, and the contribution from the brain
to BDNF in the systemic circulation is enhanced after prolonged
exercise, possibly as a result of its release from the
hippocampus, cortex, and cerebellum

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• Exercise influences the brain directly at the cellular level.”

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• The brain is not “hard wired”, it is constantly being “re-wired”
• “Neurons that fire together wire together”

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Neuroplasticity
“The ability of the brain to form and reorganize
synaptic connections, especially in response to
learning or experience”.

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“To Keep Our Brains At
Peak Performance Our Bodies Need
To Work Hard”

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• Naperville High School Results
• 3% of Student Body is Overweight
• National Average is 30%
• Scored #1 in the World in Science
• Top in the World in Other Categories
• Literacy Results - Exercise then Study

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• According to the World Health Organization Depression is the
Leading Cause of Disability in the United States and Canada.
“Not Exercising is Like Taking a
Depressant”

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• Glutamate: Is the most abundant neurotransmitter in the Central
Nervous System (CNS). It is responsible for over 90% of the
synaptic functions in the brain.
Neurotransmitters
• Gamma-Amino Butyric Acid (GABA): Is the chief inhibitory
neurotransmitter in the CNS.

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• Serotonin: policeman of the brain. Influences mood impulsivity,
anger, & aggressiveness.
• Norepinephrine: Fight or flight response. Mobilizes the brain and
body for action.
• Dopamine: Reward, learning, satisfaction, attention and
movement neurotransmitter.

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“The World Is Getting Faster,
We Can Not Afford To Let Our Brains
Get Slower”

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• If the brain is slow it can miss important
information (faster neurons = faster thoughts)
• Faster neurons have
cleaner and more
powerful signals which
leads to a greater impact

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• Critical Period
• During childhood development of the brain is less
organized making it easier to change.
• Adult Brain Mapping
• The brain has become more organized making it harder,
not impossible to change.

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• During childhood there are high levels of learning taking place,
everything is new.
• During middle age is placid, or less learning, less focus
required, less new skill development.
• In your 70’s systems are shutting down.

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• We need something that requires intense focus throughout
our life span.
• Keeping the mind alive requires learning something new with
intense focus.

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• Direct Recall
• Problem Solving
• Spatial Awareness
The Big 4
• Decision Making

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