STATE OF THE MONTH ADDRESS: Let's Come Together!

There are many topics of discussion that interest people around different months or seasons.  This column is reserved for inspiration and a good laugh every now and then.  As I bring relevant and captivating information to the community, my desire for every person is to take away something that will impact his or her life in a major way.  This month observes Myasthenia Gravis awareness, PTSD awareness, and National Ice Cream Soda Day on June 30th.

     Myasthenia Gravis (MG) is an auto immune disease that affects the neuromuscular system by causing various degrees of weakness in voluntary muscles.  Despite its rarity, many people experience how hard it is to live with quality of life because of the profound effect on breathing.  We take for granted the muscles involved in breathing, but the testimony of those with MG will cause you to think again.  This topic really “hits home” for me because I have a relative who is diagnosed with MG and I just recently told her that I don’t want her to feel as if she is alone.  Support for this infirmity is so important.  I love her and I want to share that sentiment with you all for comfort during the times when support is much needed.  Support groups offer an outlet to connect and bond with those who can associate with the physical and psychological limitations.  It really makes the difference when the days, weeks, and months get really tough to handle.  My hope for everyone with MG and other debilitating diseases is to be encouraged and empowered by the fact that they are not defined by the things that come against them to bring them down; overcoming those things is a testament that will attract more of what they desire.  In essence, the attention is on the well being of the person, and not the negative nature of the disease.  “Empire” is the new smash hit television show on FOX whose lead character, Lucious Lyon, is diagnosed with Myasthenia Gravis.  This development occurred close to the end of season one, and really set the stage for an interesting turn of events for the upcoming season two.  I’m looking forward to it this fall because the producer, Lee Daniels, along with the cast and crew seems to be very passionate about creating the awareness about how to live loving yourself with that being an extension of how you appreciate support despite past character flaws.  The show has multiple story lines, but the situation surrounding Lucious Lyon is sure to be an eye-opener and start the conversation of this particular auto immune disease.  For more information on Myasthenia Gravis, www.myaware.org is a great source.

     As a retired veteran of the armed services, I also know about the signs and symptoms of Post Traumatic Stress Disorder (PTSD).  PTSD awareness is also needed because the behavior patterns can seem confusing to someone who doesn’t understand, and even though it’s associated more with those who served in the military, anyone can experience the effects of this disorder.  Noticeable signs are a heightened sense of awareness, dreams that manifest various behaviors, and nervousness around loud sounds.  I know because I have experienced them all.  Symptoms relate to what you can feel, and I can only imagine how broad the spectrum can be for some people.  Support for PTSD can come in many ways.  One popular way is the company of a pet.  It can bring such a calming presence that has long lasting effects.  PTSD can manifest unpredictable behavior so professional therapy is also helpful.  The end result of any type of support should always be improvement of self esteem, and that the person is never alone in this journey of life.

     Now with the National Ice Cream Soda Day coming up, this just might be a good way to have a reason to set aside all the drama in the world and take time out to smile and enjoy something delicious.  I’m a naturally serious person so taking time out to consciously enjoy something simple helps me create a balance.  Enjoying something this simple can be a time-honored tradition to help bring people together.  With so much division around us or disturbing events, it’s nice to have something that takes the complexity out of life. 

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1. Baechle T, Earle R. Essentials of Strength and Conditioning (3rd ed). Baechle T and Earle R, eds. Champaign, IL: Human Kinetics, 2008.

2. Geither C, McKenney D. Strategies for Aging Well. NSCA Strength and Conditioning J. 2010; 32(5): 36-52.

3. Gilson T. Outcomes of Confidence in Sports Training Settings. NCSA Strength and Conditioning J. 2010; 32(5): 91-96.

4. Robinovich S, et al. Prevention of Falls and Fall-Related Fractures through Biomechanics. ACSM’s Exercise and Sport Sciences Reviews. 2000; 28(2): 74-79.

5. Rose D. The Role In Preventing Falls Among Older Adults. ACSM’s Health and Fitness J. 2015; 19(3): 23-29.

Mind Over Matter: Confidence Rules!

     Last month’s article addressed physical literacy and its impact on today’s youth.  The theme of physical literacy will continue to be mentioned to encourage all to improve the state of their lives in every aspect.  This article will address the aspect of confidence and its role in youth, adult, and athletic development.  Athleticism is more than the involvement in sports; it relates to a larger dynamic regarding psychological factors.  There is so much emphasis placed on performance in sports that it sometimes eclipses the importance of psychological ability.  The same holds true in life for the general public.  When we consider a baby’s look of delight when he or she takes that first step, it can be understood that this is the beginning of a level of confidence that must be developed.  We can learn so much from our youth.  In sports, there is also a high level of support that is shown when athletes compete to help them achieve their goal.  The message that sports gives us is that confidence is necessary in every day life.  There are factors pertaining to confidence and practical techniques to improve confidence that will be discussed next, thus giving a new perspective in overcoming struggles to maintain standards for living, especially for our youth.

     Confidence is full trust; belief in the powers or reliability of a person or thing.  There is an ideal performance state that we can apply to cognitive function and benefit from just the same.  Athletes have reported these characteristics:

• Absence of fear-No fear of failure

• No thinking about or analysis of performance

• Narrow focus of attention concentrated on the activity itself

• Sense of effortlessness

• Sense of personal control

• Distortion of time and space (1).  

 Now, it sounds like this would work in a perfect world, and we all know that doesn’t exist, but let’s take a look at how we can apply these characteristics to be better in our mental space in life, and also understand that there is a physiological (bodily function) and psychological connection that determines individual development relating to these attributes.  The first three characteristics have one thing in common: knowing how to consciously have a sense of perspective.  The last three characteristics are synonymous with being secure with one’s identity.  Effortlessness, self control, and manipulation of time are traits that indicate a mature level of consciousness that needs to be developed.  Once we understand these six nuggets of knowledge, there is no limit to the possibilities of great things we are capable of doing.

     Dr. Gilson of the Northern Illinois Phys. Ed. and Kinesiology Dept. have also outlined four factors in confidence: mastery experiences, observation, verbal persuasion, and physiological perceptions (3).  These play an important role in the maturation of our consciousness for improved alertness.  Improving our alert level improves our motivation level, which is very important for sustained confidence.  Intrinsic motivation and Achievement motivation are two types that impact us the most (1).  Intrinsic motivation is the desire to be competent and self-determining.  We all possess this ability; we just need to acknowledge it.  Achievement motivation relates to an athlete’s wish to engage in competition, or social comparison where two personality traits can be seen: the motive to achieve success (MAS) and the motive to avoid failure (MAF) (1).  These traits also exist in the general public, but the balance between MAS and MAF may be hard if we are not careful.

     The relationship between athlete and coach is very dynamic and various strategies are used to improve an athlete’s mental focus.  One practical technique to improve confidence that we can also benefit from is understanding our personality type: introvert or extrovert (1).  Extroverts have a tendency to seek outward stimulation to build confidence, where as introverts have the ability to increase the arousal to meet the needs to complete a task.  It would behoove us to know our own trait in order to arrive at a desired outcome of any goal.  Goal setting is another technique where progressively challenging standards are pursued with a defined criterion of task performance that increases the likelihood of perceived success (1).  Basically, our standards coupled with the right motives must be enough to reach what we expect.  Lastly, mental imagery or visualization is a technique that we can use to increase the potential of experiencing what we desire and it strengthens our resolve to make our dreams a reality.

     There are many parallels between sports  and every day life issues, and there is so much that we can learn from the mind of an athlete.  During these summer months, our youth need to understand that they have the potential in them to engage in constructive activities that build confidence.  As adults, it’s time to graduate from being sports fanatics to participants in being a good example for our youth to overcome adversity by using the same mental techniques that we admire in athletes.  Mind over matter is not just a theory; we can be true representatives as we travel on journey of physical literacy.

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1. Baechle T, Earle R. Essentials of Strength and Conditioning (3rd ed). Baechle T and Earle R, eds. Champaign, IL: Human Kinetics, 2008.

2. Geither C, McKenney D. Strategies for Aging Well. NSCA Strength and Conditioning J. 2010; 32(5): 36-52.

3. Gilson T. Outcomes of Confidence in Sports Training Settings. NCSA Strength and Conditioning J. 2010; 32(5): 91-96.

4. Robinovich S, et al. Prevention of Falls and Fall-Related Fractures through Biomechanics. ACSM’s Exercise and Sport Sciences Reviews. 2000; 28(2): 74-79.

5. Rose D. The Role In Preventing Falls Among Older Adults. ACSM’s Health and Fitness J. 2015; 19(3): 23-29.

No More Falls!

     Our elders are the jewels of the earth because of their precious value in enduring time and events that some may not have lived to see.  They have been able to overcome challenges affecting their mental and physical well being despite genetic and environmental factors.  Social habits that effect our quality of life have evolved over time because of technological advances, but some are still living according to practices that are tried and true.  However, it seems as if aging populations have not received the realistic attention needed due to society’s preoccupation with vanity.  People are living longer and society is now faced with the responsibility of ensuring that our elders can function to have their basic needs met for them to live with independence.  This can be made possible by highlighting the importance of biomechanics, understanding strategies for aging gracefully, and how to train the body in preventative and corrective ways to reduce falls.  Chronic conditions that affect many systems in the body have caused our elders so many challenges with balance, coordination, and postural confidence that a fall may be a very traumatic event.  The prevention of falls among older adults is LIFE saving!

     With falls being a major contributor to disease and death among older populations, studies are constantly reporting the economic impact of medical costs in this country (4, 5).  However, 42% of falls can be prevented through various ranges of activity tailored for the level of fall risk (5).  Let’s start with a biomechanics approach because this is the foundation of all movement, and this will help people develop a greater appreciation for mobility and balance.  Falls occur as a result of momentary loss of control and spatial awareness.  Our nervous system adapts instantly to recover from a fall to regain control.  Stepping forward, backward, left, or right is instinctive in regaining control, but sometimes age-related differences can complicate this (4).  Whatever direction the body leans toward when falling, the internal force needed to overcome gravity is also what makes the difference in recovery.  To assess internal force and risk of falls, squatting or sitting in a chair is a good test (4).  The objective is to see how it feels to slowly sit in a chair with out using your hands.  As you lower your center of gravity to sit, this action is synonymous to falling.  If the impact to the chair is hard, then this possibly indicates a vulnerability to fall-related events.  This is just a start in understanding the role of biomechanics in preventing falls.

     Strategies for aging gracefully is a concept that society takes for granted.  Aging relates to the structural and functional changes that decline in major organ systems over time, and two modalities to make optimal aging possible are exercise, of course, and caloric restriction (2).  Exercise restores the age-related decline in mitochondrial oxidative capacity, and caloric restriction reduces the rate of decline in organ function and slows the onset of age-related diseases including diabetes, cancer, and Alzheimer’s disease (2).  This doesn’t sound to good to be true; we just need to maintain habits for sound well being.

     According to the experts associated with the Prevention of Falls Network Europe (ProFaNE), there are six significant activities that help reduce falls: Gait training emphasizing hip, knee, and ankle flexion; strength training emphasizing body weight; flexibility emphasizing joint health; Tai Chi (most important) and dance; general physical activity emphasizing daily living activities; and aerobic endurance emphasizing cardio machine safety and walking (2).

     Our elders will be proactive and willing to engage in these measures with the right amount of support, and as support grows to help prevent falls, the lives of our elders will be honored and preserved.

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1. Baechle T, Earle R. Essentials of Strength and Conditioning (3rd ed). Baechle T and Earle R, eds. Champaign, IL: Human Kinetics, 2008.

2. Geither C, McKenney D. Strategies for Aging Well. NSCA Strength and Conditioning J. 2010; 32(5): 36-52.

3. Gilson T. Outcomes of Confidence in Sports Training Settings. NCSA Strength and Conditioning J. 2010; 32(5): 91-96.

4. Robinovich S, et al. Prevention of Falls and Fall-Related Fractures through Biomechanics. ACSM’s Exercise and Sport Sciences Reviews. 2000; 28(2): 74-79.

5. Rose D. The Role In Preventing Falls Among Older Adults. ACSM’s Health and Fitness J. 2015; 19(3): 23-29.

Coming Soon for the Month of June

This is the anniversary of my last month's post and I'm still working on June's articles.  I will be focusing on preventing falls for the elderly, summer youth activities, and Myasthenia Gravis awareness.