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 reflecting on how best to positively manipulate training and competition contexts to optimally reduce the negative impacts of stress.” - John Kiely
6AM Lift and you walk through this...
Now calmly go to bed...
Today's Topics 01 02 03 04 Autonomic Exercise and the The External Hands On Environment Nervous System ANS (ANS)
01 Autonomic Nervous System
Autonomic Nervous System (ANS)
Autonomic Nervous System (ANS)
02 Exercise and the ANS
Sympathetics & Exercise Cortisol Cortisol -Mobilizes glucose for fuel Epinephrine/Norepinephrine -Promotes FFA utilization -Anti-Inflammatory Electrical Signals Drag picture to placeholder or click icon to add Epinephrine/Norepinephrine Neurological Tone -Mobilizes FFA -Increases heart rate -Powers, S. K., & Howley, E. T. (2011). Exercise physiology: Theory and application to fitness and -Mobilizes muscle glycogen performance . Electrical Signals Neurological Tone
Parasympathetics & Exercise Heart Rate Parasympathetics & Exercise Stress Hormones Protein Synthesis Hormone Production -Powers, S. K., & Howley, E. T. (2011). Exercise physiology: Theory and application to fitness and performance .
Sympathetics & Exercise: When Do We Want It? Acute high stress, demand, and or intense situations (ex. exercise or winning 5 Super Bowls)
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 -Kreher 2012
The See Saw Of Autonomics The optimal position is to flow in and out of the two systems based on the given task demands
03 External Environment
Relaxing music post-workout has been shown to activate parasympathetic activity and decrease sympathetic activity -Jia et al. 2016 Music Rock and electronic music increases sympathetic activity -Lloret et al. 2014
Quick and rapid forceful exhalations before an activity can ramp up sympathetics -Sakamoto et al. 2014 Breathing Tempoed respiration aids in shifting back into a parasympathetic state Ex. 4-2-6 or 6-5-10 -Zope & Zope 2013
Lower intensity movements can aid in toning down the ANS -Hareen et al. 2016 Movement Higher intensity movements stimulates stress hormones to mobilize fuel substrates, improve electrical firing, and increase heart rate - Ribeiro et al. 2014
Light exposure can lead to improvements in mood, energy, and sleep quality -Mead 2008 Light Decreased exposure to sunlight can lead to cognitive impairment -Kent et al. 2009
4x4 Matrix 4x4 Matrix 1.Feedback 2. No Load 3. Load w/ 4. Load Tactile Cue BW & Gravity Feedback Resistance Alone Resistance & Feedback 1. Supported PSNS Laying on back or side 2. Suspended Quadruped 3. Stacked Seated or Kneeling 4. Standing SNS Standing Upright
25 Coaches & PUT IT Environment TO USE “Music changes blood pressure, breathe, the pulse, and various sense thresholds” Pillar, Movement, Lift, and Regeneration Harada et al. 2017 ● Tone of voice during session Sound/type of music playing ● ● Breathing patterns Biomechanical positions ● Lighting ●
04 Hands On
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