PSYCH 243 Lecture Notes - Lecture 11: Brain-Derived Neurotrophic Factor, Strength Training, Muscle Tone
Document Summary
Psych 243 lecture 11 physical exercise and sleep. Our bodies are built for muscular activity. Positive effects: control of hyperactivity, rapid learning, balances our mood. Maintain physical flexibility: lose flexibility as we get older, don"t stretch tendons and ligaments, possible to maintain into old age. Exercise for life 30 minutes daily minimum. Willpower is highest in the beginning of the day when we wake up. Triggers fight or flight response: bdnf and endorphins make exercise feel good, can last the entire day. Exercise prolongs lifespan by enhancing telomere transcription. Aerobic: whole-body muscular exertion: walking, biking, swimming, dancing, exercises heart, lungs, and boosts endurance. Strength training: contracting muscle groups against heavy loads: improves muscle tone, bone strength, balance, coordination, and hormone production. Vertical posture best resists gravity: ears over shoulders, shoulders over hips. Much long-term modern work and recreational sitting: causes poor posture, poor posture promotes injury and causes muscle strain headaches. Our rhythms imitate those of our earth.
