Exercise and the Brain: An Unexpected Approach for Coaching Students to Academic Success

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1 Exercise and the Brain: An Unexpected Approach for Coaching Students to Academic Success Melanee Wood University of Houston Assistant Director Campus Recreation - Fitness

2 Why are we here? A little about me: B.S. in Exercise Physiology from Miami University M.S. In Recreation Studies from Ohio University Future PhD candidate? Runner, tri athlete, bodybuilder, and adventurer Learning Outcomes Participants will be able to 1. Understand the three mechanisms by which exercise supports neural functioning. 2. Explain some of the positive and practical benefits of exercise to student health and student success. 3. Recommend an appropriate exercise protocol for students looking to increase memory and learning.

3 Types and benefits of exercise Types of Exercise Cardiovascular Exercise Strength Training Mind/Body Exercise Newer forms of exercise Metabolic Training Functional Training Cross-Training Benefits of Exercise Health-Related Fitness 1. Cardiovascular endurance 2. Muscular strength and endurance 3. Flexibility 4. Body composition Metabolic and Hormonal Psychological and Learning

4 BASIC Neural Biology Cells are the smallest unit of biology A neuron is a specific cell that makes up the functional components of the nervous system Building blocks of the brain, spinal cord, motor and sensory nerves One hundred billion neurons in the brain Neurons are electrically excitable cells Messages are transmitted from a neuron to another neuron, muscle cell, or gland through chemical signals This is how neurons communicate

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6 Important Biochemicals for Today s Discussion Neurotransmitters - determine the type of signal being transmitted Glutamate and Gamma-aminobutyric acid (GABA) Serotonin, norepinephrine, dopamine Neurotrophins - build and maintain the structure of the neuron Brain Derived Neurotrophic Factor (BDNF) Hormones regulate bodily functions including growth

7 Properties of the Brain Distinguishing trait between plants and animals Plasticity Fuel Source Segmentation of Responsibilities

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9 What happens in there when we Increased heart rate and ventilation More oxygen circulating Diversion of blood flow to working muscles Blood flow to the brain is maintained Increased body temperature Release of stored carbohydrate from muscles and liver Begin breakdown of stored fat for energy Release of adrenaline exercise? Increased capacity to transport and use oxygen Increased vasuclarization, number of red blood cells, strength of heart, strength of lungs, number of mitochondria Strengthened bones and muscles Increased movement efficiency Increased glucose sensitivity Increased capacity for glycogen storage

10 What happens in there when we Increased heart rate and ventilation More oxygen circulating Diversion of blood flow to working muscles Blood flow to the brain is maintained Increases body temperature Releases stored carbohydrate from the muscles and liver Begins breakdown of stored fat for energy Release of adrenaline exercise? Increased capacity to transport and use oxygen Increased vasuclarization, number of red blood cells, strength of heart, strength of lungs, number of mitochondria Strengthened bones and muscles Increased movement efficiency Increased glucose sensitivity*** Increased capacity for glycogen storage

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12 It s all about BDNF BDNF sprinkled on neurons in a Petri dish causes them to sprout more dendrites Exercise elevates levels of BDNF in the brains of mice Motor cortex AND Hippocampus NOTE: Presence of BDNF alone doesn t make you smarter.

13 Scientific Discovery in a Capitalist Market

14 We re being sold this

15 When all we need is this

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17 Neurogenisis

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19 Practical Implications Mice who exercise were able to find their way out of a learned problem faster than those who did not. People with a gene variation the suppresses the production of BDNF are more likely to have learning deficiencies. Human subjects learn vocabulary words 20% faster after exercise than after rest. The rate of learning also corresponds with levels of BDNF. P.E. in Naperville, Illinois

20 The Naperville Case Study

21 Implications for Higher Education We can help students make the most of their time in the classroom or the library. Almost all student have access to some kind of recreational facility. Rec Centers can be incredibly intimidating places for students. Think critically about the activities offered and what can best fit a student s needs. Exercise has a lot of other benefits for students too!

22 The Exercise Prescription No concrete evidence to suggest the exact prescription Here s what we know: Don t learn well while exercising Cardio exercise stimulates one area of the brain, novel movements stimulate another. Exercise should be moderate high intensity to stimulate change in the brain My personal recommendation: minutes of exercise at 65-90% of maximum heart rate, 3-5 times a week before studying or class. Start with a 5 minute warm-up, finish with a 5 minute cool-down and a 5 minute stretch. Maximum heart rate = 220-age

23 I predict that the resulting increase in mental and physical illness will force the world to recognize the importance of systematic exercise and physical activities to prevent and combat the evils of civilization. Joe Weider, Father of Modern Body Building circa 1950

24 Keep in touch! Facebook Melanee Wood Instagram Twitter Linked In Melanee Wood Mhanbury@central.uh.edu