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Jan 14, 2015
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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
Why Balance and Coordination are so
important?Brain Studies The cerebellum, the area of the brain responsible
for voluntary physical movement is connected by neurons to all parts of the cortex, the area of the brain responsible for higher order thinking. Nearly 80 studies have suggested a strong link between the movement and memory, spatial perception, language, attention, emotion, nonverbal cues, and decision-making (Jensen, 1998).
Sensory proprioceptors are key for Movement
PROPRIOCEPTORS
Neuroplasticity vs Neurogenesis
• Movement affects both
• Exercise affects both
• Cardiovascular and complex training the best
The body
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
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
Plan
Multi-
sensory
Signals
VisionVestibular
Deltoid Muscle Spindle
Ankle Proprioceptor
Calf-Soleus Spindle
Cerebellum
Movement Starts:Raise arms&heels
Core Activation
Brain activity is maximum whenwe perform a balanced and coordinated
movement
MOVEMENT LEADS TO SUCCESS
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SPORTS DANGER
• Requires an active use of motor skills
• Motor skills need to be taught independently
• Sports can discriminate to those ones with fewer motor skills
• Individualized program for motor skills
My work in Schools
• Working as a consultant for schools implementing
SUPER BODY, SUPER BRAIN KIDS!
• VIDEO
PS 277:The Pre-Official report from the Bronx District
Superintendent: from last year children at PS 277 went up 26% in their writing and reading scores and
mentioned Super Body, Super Brain "as a remarkable improvement in the PE Curriculum contributing not only
to the children's physical condition but to their social interaction and a great impact in the classroom"
SCHOOL PROGRAM
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
Super Body, Super Brain school sheet
Motor skills, Children and Academic Achievement
• Motor skills are fundamental to learning. Memory is retrieved better when learned through movement. (Jensen)
• Learning happens throughout the body. The body is the unconscious mind. (Pert)
• Movement is the body’s natural reward system. (Jensen)• Crossing the midline integrates the brain to organize
itself. Neural activation occurs to many parts of the brain and equally to both hemispheres, making the brain alert and energized for learning.
• Improved balance improves spatial skills needed to read letters left to right on a page.
MY EXPERIENCE TRAINING SPECIAL NEEDS CHILDREN
• SPD
• ASPERGERS
• ADD
• ADHD
• SEVERE AUTISM
Initial Observations:• -Inability to focus more than 10 seconds in high intensity exercises• -Ability to focus from 10 to 30 seconds in less intensity exercises• -Balance and stabilization• -Coordination• -Left and Right executive decision• -Intensity• -Lack of body transitioning from exercise to exercise • -Really easily distracted• -Hand Eye Coordination• -Impulse and muscle timing • -Lack of sensory feedback• -Disassociated Proprioceptors• -Memory and feedback retrieval
• -Lack of motor planning and decision making (when facing unstable surface)• -Good motor planning when facing a stable surface
MonitoringStudent name
The Brain Muscle WorkoutClass
Leigh Strauss Belzberg
Listening SkillsBalance Skills Coordination SkillsCardiovascularFlexibilityAttitude
Concentration (1-3’)
Learning Skills
Concentration(30”-1’)
Excellent Good Needs practicex
xxx
xxx
xx
6/7/09After 5
sessions
SKILLS REPORT LEVEL 1
NeedsPractice
x
Concentration(0-30”)
Lets get to work!
Assessment StrategyExercise
Selection (200)
Progressive Super Body, Super Brain exercise routine
Special Needs• Motor skills• Sensory• Hand eye coordination• Motor Planning-rock hiking
AUTISM: MY PERSONAL JOURNEY
• How did we start• My initial assessment• READY TO GIVE UP• MOM STOPPED ME SAYING
“WHAT DO YOU THINK YOU ARE DOING MR?”
AHA MOMENT
We started with 3 exercises and sessions lasting 10
minutes
1 year after we are doing over 40 exercises in sessions lasting 45
minutes 3 times a week-
ASHLEY ROCKS!!!!
Ashley’s update
Improvement in:• Eye contact• Multi-tasking• Focus• Sensory• Motor skills• Strength• And many more to come! Ashley keeps surprising me
day by day
• 1.-Puzzle Selection
Progression in:-Eye contact
-Selecting an individual puzzle at verbal command
Exercise Number 1
Progression in:-Eye contact
-Cognitive response-Cross lateral movement
-Exercise transition
Exercise Number 2
2.- Hand Clapping• -PT clapping• Ashley clapping• Both Clapping• Opposite clapping
Progression in:-Movement execution-Cognitive response
-Relaxation response-breathing calmly
Exercise Number 3:
Neck relaxation
From a seated position hold neck backwards and breathe. 20 seconds
• From a relax position, massage gently the muscles in the face activating sensory and blood flow to facial
muscles
Progression in:-Eye contact
-Relaxation response-Duration of exercise=20 seconds
Exercise Number 4:
Sensory-Wake up muscles in the face
• Covering Ashley’s eyes Ashley walks upstairs with closed eyes
Goals: Proprioception, Multi-tasking, sensory, balance, coordination, strength
Progression in:-Walking from steady surface to increase resistance
-Cognitive response-Clumsy to smooth
-Not confident to Confident
Exercise Number 5:
WALKING WITH CLOSED EYES
• 6. BALL EXERCISES• 6.1 KNEES ON THE BALL PLUS CLAPPING AND ROTATING
• Instruct to get on the stability ball and hold her both hands. Then by holding just one hand have her initiate a rotation of her whole body to the left then return to the starting position clap 10 times. Then have her initiate a rotation to the right and clap ten more times.
Progression in:-Eye contact
-Cognitive response-Exercise execution and exercise complexity
-Exercise transition
Exercise Number 6
Progression in:-Eye contact
-Cognitive response-Cross lateral movement
-Exercise transition
Exercise Number 7Ball jumping by oneself: Ashley gets on the
ball by herself instruct to do ten jumps without holding
Progression in:-Eye contact
-Cognitive response-Cross lateral movement
-Exercise transition
Exercise Number 8Back stretch:Lying on the ball backwards perform
a lower back stretch and hold it for 1 minute!
Progression in:-Eye contact
-Cognitive response-Cross lateral movement
-Exercise transition
Exercise Number 9
6.4 . “DON’T FALL”
From a lying down position on the ball and hands on the floor. Hold the legs bring her body slightly backwards and push her forward making sure that she is placing her hands to stop the
movement. This is one rep do it ten times
Progression in:-Eye contact
-Cognitive response-Cross lateral movement
-Exercise transition
Exercise Number 10MOTOR PLANNING
Choose a point A and a point B in space. Point A and Point B will be few feet away. The initial distance should be at least 3 feet away and the gradually
increasing. In both distance points there should be a clear surface that makes this points in space unique. In the figure move from the tramp to the bosu. This is
one rep do it tem times
Progression in:-Eye contact
-Cognitive response-Cross lateral movement
-Exercise transition
Exercise Number 11
BALL THROWING AND BALL RECEPTION
From a standing position and at least 10 feet away throw the ball to a partner then throw the ball back
making sure that she is planning the throw and practice the reception activating the reflex system.
Progression in:-Eye contact
-Cognitive response-Cross lateral movement
-Exercise transition
Exercise Number 12
-Running-holding her both hands-Running-holding one hand then change-Running-holding both shoulders-Running by herself without any helpEach subset should be done by approx 30 seconds each. Then do it twiceTotal minutes: 3-4 minutes
9. TREADMILL:
3 series of Treadmills:1st Circuit: 4.0 Walking for one minute followed by running 4 minutes at 6.5.
From a standing position the instructor will place one leg at each side of the treadmill. Then Facing her and holding her hands do one set of the following:
Progression in:-Eye contact
-Cognitive response-Cross lateral movement
-Exercise transition
Exercise Number 13
COUNT TO FIVE TO DRINK JUICECount very slowly from one to
five.
Progression in:-Eye contact
-Cognitive response-Cross lateral movement
-Exercise transition
Exercise Number 14
14.- KNEE TO CHEST –MOVEMENTFrom a lying down position and both legs bent
to chest level, push both knees to the chest back and forth.
Progression in:-Eye contact
-Cognitive response-Cross lateral movement
-Exercise transition
Exercise Number 15
PRETZEL STRETCH
From a lying down position bring both legs behind the head then hold with both hands
together. The count to sixty before releasing.
Progression in:UP TO TEN MINUTES!!!
Exercise Number 1617.- MEDITATION
Lying down and making sure the room is as dark as possible, lie down and rest. Her hands
will be placed at the stomach level and her legs are straight. At the beginning the
instructor could be lying down with her then moving away to make her gain independence
in the exercise.