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.

STATE OF THE MONTH ADDRESS: Inspiration Is In the Air!

This month represents an awareness of many observances, and inspiration is in the air.  Based on the two articles, it is clear to see that this National Physical Activity and Sports month.  Great strides have been made to not only increase the importance of physical activity, but to emphasize functional movement for quality of daily living.  This concept is very important and will continue to echo in years to come because of the present need in society: physical literacy for our youth and independence, coordination, and balance for our elderly.

     It is also National Bicycle Safety month, which should cause everyone to be a little more conscious when either riding a bike or driving a motor vehicle.  There are too many incidents involving cars and bicycles where casualties are increasing for the latter.  Great efforts have been made to ensure our roads have clear markings for bicycle lanes, but some bad habits of today’s drivers cause careless actions that leave bicycle riders still at a disadvantage.  It is also imperative for bicycle riders to maintain good habits for the road; communication is a win-win situation.  It is a shame that bad habits have a way of infiltrating our lives to have long lasting affects on the areas that concern us the most (i.e. relationships, family, finances, occupation, and self esteem), but it can be managed by being true to ourselves and having consideration for others. This mainly applies to those behind the wheel because there seems to be a transformation that takes place when most people drive; they seem to think that they are invincible as they become “one” with their vehicle.  As bicyclist and drivers fine tune their situational awareness, the amount of incidents and accidents will decrease. 

      I wanted to also take this time and also highlight the fact that it is National Young Achievers/Leaders of Tomorrow month.  This observance is rare, but very necessary.  I always share the benefits of positive peer pressure with any young person, and how to not succumb to negative peer pressure.  The response is welcoming and most seem confident in themselves.  It seems as if generations over time have learned how to adapt psychosocially to various stressful conditions in society, which leads me to conclude that today’s youth are underestimated and taken for granted at times when it comes to them making good decisions.  Recognizing potential and encouraging our youth to uphold standards because of the example that they see in adults is one great way to continue honoring our youth as young achievers and leaders of tomorrow.  Let’s make a difference in this month of May!

POSITIVE YOUTH DEVELOPMENT

This month’s section will focus on youth athleticism.  In today’s culture, there are many activities that our youth have to occupy their leisurely time.  It is good for them to have the opportunity to exercise and mature in good decision making skills applicable for all areas of life, and effort should be given to ensure a stable foundation is laid for every child and young adult to appreciate different forms of athletic involvement.  You don’t have to be closely connected to something in order to appreciate it; some children don’t know how to identify with this statement because of their expectations.  Most youths don’t know if they can perform an athletic movement because they were never encouraged or “pushed” to even try.  Physical Literacy is a concept that will help increase the quality of physical education in this country, redefine athleticism, and inspire an appreciation for the possibilities of movement dynamics.

     The Aspen Institute has defined Physical Literacy as the ability, confidence, and desire to be physically active for life (1).  This term is interchangeable in physical education and athletics.  In a formal setting, physical education is just as important as the core subjects of reading, writing, arithmetic, and science.  Core subjects help establish development of self expression; this is also the case with physical education.  Athletics also play a vital role in the development of self expression, but this will be discussed later.  The same emphasis that is given in the literacy of core subjects should also be given to physical literacy because without physical literacy future generations may difficulty understanding their greatest potential and impact on society; also, no vehicle to forge new alliances between health and government, sports and education, coaches and parents, and other institutions that touch the lives of our youth (1).  Studies were conducted showing the lack of fundamental movement skills such as throwing, kicking, running, jumping, catching, striking, and skipping (1).  Now that there is a concerted effort to reverse this statistic in the country, it is time to reach our goals for a physically literate society.  The choice is ours; our future deserves the right one.

     Athleticism must also now be redefined because most people associate this term with athletes, but there are so many more applications.  Athleticism refers to the ability to execute fundamental movements with applicability across sports and physical activities (2).  The athletic components of balance, coordination, agility, speed, and power for youth will constantly change due to rates of change in individual maturity.  According to Rick Howard of the National Strength and Conditioning Association (NSCA), developing athleticism is the C.O.R.E (Context, Opportunities, Recognition, Environments) of positive youth development, and these principles can help them achieve physical and psychosocial well-being throughout childhood and adolescence (2).  Context refers to movement patterns that are developmentally appropriate.  A child’s foundation is important in assuring confidence in abilities with the desire in progressing in skill.  The mastery of certain skills will give a child instant gratification, and this behavior will show in anything he or she does.  Opportunities refer to the development of physical attributes in formal and non-formal settings.  As youths play on different types of surfaces, their bodies adapt to handle different types of forces.  These forces help prepare the body for more formal, or organized types of play.  Recognition  refers to the variety of activities that help with the maturation of acquired physical attributes.  No child should be refused to play an organized sport.  However, every child should be exposed to the health and fitness components (muscular strength and endurance, cardiovascular endurance, flexibility, and body composition) needed to realize greater potential for daily living to complex sports.  As the saying goes: “Youth need to know how to be fit to play a sport, not play a sport to know how to be fit” (2).  Evironments refer to the surroundings, platform, or model that’s used to help develop youth athleticism.  Studies show that there is a downward trend in the participation of popular sports, and 25% of youth never participate in sports (1).  Society must be wary to not use the cut-and-paste method when training children; they are not little adults.  When the youth are involved in activities that are relevant to them physically and psychologically they will be motivated to build good habits into adulthood.

     There is no doubt that the self esteem of our youth needs to increase.  Physical literacy plays a major part in making this happen.  Our youth will be drawn to counterproductive things if they are not encouraged in activities that focus on them.  However, there are many factors that ensure youth success in life as a whole, and adults need to make a conscious effort to ensure that the impact of positive youth development leaves a lasting impression into adult development.

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1. Farrey, Tom. Physical Literacy: Developing a Plan for the United States. Sports &Society-The Aspen Institute (Washington, D.C.). 26 February 2015. Web Pdf. 01 May 2015.

2. Howard, Rick. Developing Athleticism is the C.O.R.E of Positive Youth Development. NSCA Coach. 2014; 1(2): 4-5.

3. King M, Stanforth D. 10,000 Workouts In 10 Minutes: Movement-based Programming. ACSM’s Health & Fitness J. 2013; 17(1): 8-14.

4. Pescatello, Linda S. ACSM’s Guidelines for Exercise Testing and Prescription (9th ed). Philadelphia: Wolters Kluwer/Lippincott Williams & Wilkins, 2014.

5. Santana, Juan Carlos. Functional Training: Breaking the Bonds of Traditionalism. Boca Raton, FL: Optimum Performance Systems, 2000.

WHAT'S YOUR FUNCTION?

     Communities everywhere are making a good effort when it comes to being more active, but the word active has to be put into a better perspective when considering overall movement.  First, it’s important to have fun and be safe because without these factors it will be difficult to be inspired to be consistent; continuity means vitality.  Secondly, we don’t’ want to move with no purpose.  Do we drive our cars with the intent of having no destination?  So what sense would it make to unconsciously move with no goal.  Physical activity and exercise involves movement, but are not the same thing.  Physical activity is defined as any bodily movement produced by the contraction of skeletal muscles that result in a substantial increase over resting energy expenditure (4).  Exercise is planned, structured, and repetitive bodily movement done to improve or maintain physical fitness (4).  If exercise physical fitness, then what improves physical activity or exercise?  This question can be answered by understanding that everything we do has a purpose, or function.  Have you ever noticed the number of people walking, running, or jogging? What is their goal, purpose, function, or task for moving that way?  The benefits of physical activity and exercise are numerous, but how to train most effectively and efficiently is a challenge (3).  The best approach to this conundrum is the use of Functional Training.

     Functional Training focuses on true neuromuscular function during human movement, and movements are task driven (3).  Juan Carlos Santana, one of the leaders in functional training education, formulated the “Four Pillars” of human movement: Standing and Locomotion, Level changing in the body’s center of mass, Pushing and Pulling, and Rotation, which focuses on the whole body as a unit and not in parts (5).  It’s always important to consider risk stratification and levels of progression when attempting any exercise program (4), but since the neuromuscular system is being trained and not muscles this is excellent for anyone because the intensity is controlled so that it’s fun and engaging enough to prevent someone from being discouraged.  Using bodyweight is always the best course because this internal loading helps the central nervous system (CNS) prepare for other modalities, or external loading with other types of weight (5).  Performing movements in different directions: Sagittal (forward and backward), Frontal (side to side), and transverse (rotation and diagonal movements) are foundational to functional training because it mimics movement in daily living that involve the completion of tasks.  We are used to completing objectives, or tasks in our daily life and this gives us a good feeling of accomplishment, self worth, and value.  The same holds true in functional training because performing a set of movements to accomplish a goal will help you not only reach goals in fitness, but develop a pattern to reach goals in daily living relating to finances, relationships, family, education, occupation, etc.  Functional training focuses on integrative programming that enhances other training styles, which increases overall quality of life.

     Remember, Functional Training is the “gateway” to effective and efficient movement.  It is useful in prehabilitative and rehabilitative applications, and very “user friendly” for all ages and interests.  Injury prevention and improvement of daily living activities (DLA) are goals that are always achieved when performing functional movements.  Functional training is a fresh take that overcomes tradition, and puts the focus on the most important factor: Purpose!  So the next time you decide to exercise or engage in physical activity, ask yourself; What is your function?

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1. Farrey, Tom. Physical Literacy: Developing a Plan for the United States. Sports &Society-The Aspen Institute (Washington, D.C.). 26 February 2015. Web Pdf. 01 May 2015.

2. Howard, Rick. Developing Athleticism is the C.O.R.E of Positive Youth Development. NSCA Coach. 2014; 1(2): 4-5.

3. King M, Stanforth D. 10,000 Workouts In 10 Minutes: Movement-based Programming. ACSM’s Health & Fitness J. 2013; 17(1): 8-14.

4. Pescatello, Linda S. ACSM’s Guidelines for Exercise Testing and Prescription (9th ed). Philadelphia: Wolters Kluwer/Lippincott Williams & Wilkins, 2014.

5. Santana, Juan Carlos. Functional Training: Breaking the Bonds of Traditionalism. Boca Raton, FL: Optimum Performance Systems, 2000.