The Internal & External Environment How can we manipulate the - - PowerPoint PPT Presentation
The Internal & External Environment How can we manipulate the two for user success? We spend so much time and energy designing programs and arguing about best exercises or best session designs, and yet so little time
How can we manipulate the two for user success?
“We spend so much time and energy designing programs and arguing about ‘best’ exercises or ‘best’ session designs, and yet so little time reflecting on how best to positively manipulate training and competition contexts to optimally reduce the negative impacts
Autonomic Nervous System (ANS) Exercise and the ANS The External Environment Hands On
Autonomic Nervous System (ANS)
Autonomic Nervous System (ANS)
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Sympathetics & Exercise
Cortisol
Epinephrine/Norepinephrine
Electrical Signals Neurological Tone Cortisol Epinephrine/Norepinephrine Electrical Signals Neurological Tone
physiology: Theory and application to fitness and performance.
Parasympathetics & Exercise
Heart Rate Stress Hormones Protein Synthesis Hormone Production
physiology: Theory and application to fitness and performance.
Parasympathetics & Exercise
Acute high stress, demand, and or intense situations (ex. exercise or winning 5 Super Bowls)
Sympathetics & Exercise: When Do We Want It?
Parasympathetics & Exercise: When Do We Want It?
AFTER the acute high stress, demand, or intense situation has ENDED (ex. post-workout)
Sympathetics: When Is It Too Much?
Parasympathetics: When Is It Too Much?
Performance SNS Activation Fatigue Heart Rate Depression
The See Saw Of Autonomics
The optimal position is to flow in and out of the two systems based on the given task demands
Rock and electronic music increases sympathetic activity
Relaxing music post-workout has been shown to activate parasympathetic activity and decrease sympathetic activity
Quick and rapid forceful exhalations before an activity can ramp up sympathetics
Tempoed respiration aids in shifting back into a parasympathetic state
Lower intensity movements can aid in toning down the ANS
Higher intensity movements stimulates stress hormones to mobilize fuel substrates, improve electrical firing, and increase heart rate
Light exposure can lead to improvements in mood, energy, and sleep quality
Decreased exposure to sunlight can lead to cognitive impairment
4x4 Matrix
4x4 Matrix 1.Feedback
Tactile Cue
BW & Gravity
Feedback
Resistance & Feedback
Resistance Alone
Laying on back or side
PSNS
Quadruped
Seated or Kneeling
Standing Upright
SNS
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“Music changes blood pressure, breathe, the pulse, and various sense thresholds” Harada et al. 2017
PUT IT TO USE
Pillar, Movement, Lift, and Regeneration