Exercise and the Brain: An Unexpected Approach for Coaching

Students to Academic Success

Melanee WoodUniversity of Houston

Assistant DirectorCampus Recreation - Fitness

Why are we here?A little about me: Learning Outcomes

• 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

• 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.

Types and benefits of exerciseTypes of Exercise Benefits of Exercise

• Cardiovascular Exercise• Strength Training• Mind/Body Exercise• Newer ‘forms’ of exercise

– Metabolic Training– Functional Training– Cross-Training

• Health-Related Fitness1. Cardiovascular endurance2. Muscular strength and

endurance3. Flexibility4. Body composition

• Metabolic and Hormonal• Psychological and Learning

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

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

Properties of the Brain

• Distinguishing trait between plants and animals

• Plasticity• Fuel Source• Segmentation of Responsibilities

What happens in there when we exercise?

• 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

• 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

What happens in there when we exercise?

• 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

• 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

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.

Scientific Discovery in a Capitalist Market

We’re being sold this…

When all we need is this…

Neurogenisis

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

The Naperville Case Study

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!

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:

– 20-45 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

• “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

Keep in touch!

• Facebook – Melanee Wood• Instagram -@MelaneeWood• Twitter - @MelaneeWood• Linked In – Melanee Wood

• Mhanbury@central.uh.edu• 713.743.9503