Manual Edge: Exercise And Your Mental Health


athletes may experience a dip then increase of motor output (running speed) (Noakes, 2008). The purpose of pacing is to allow completion of the task in the most efficient way possible (St. Clair Gibson et al, 2004). Given that the central governor theory proposes that exercise is regulated by the brain, the perception of ones’ state can and may dictate the type of performance they might have. Although strategies to “over-ride” the central governor are under review, an array of modalities have been shown to “trick” the brain and improve athletic performance, these include motivational self-talk (Inzlicht and Marcora, 2016), a carbohydrate mouth rinse (Carter et al, 2004), and a menthol mouth rinse (Stevens and Best, 2017). As for mouth rinses’, the mechanism is similar to motivational self-talk, it has been suggested that oral receptors within the mouth directly stimulate reward centres in the brain. Especially under HARD circumstances, one can expect an increase in motor output and improvement of performance (Chambers et al, 2009). All in all….Especially during endurance exercise, your mind is going to quit before your body does!!! Push harder and keep going. References: Carter, J.M., Jeukendrup, A.E., & Jones, D.A. (2004a).The effect of carbohydrate mouth rinse on 1-h cycle time trial performance.Medicine and Science in Sports and Exer- cise, 36(12), 2107–2111. Chambers, E.S.;Bridge,M.W.; Jones, D.A. Carbohydrate sensing in the human mouth: Effects on exercise performance and brain activity. J. Physiol. 2009, 587, 1779–1794. Inzlicht,M.,&Marcora,S.M. (2016).TheCentralGovernorModelofExerciseRegulationTeachesUsPreciousLittle about the Nature of Mental Fatigue and Self-Control Failure. Frontiers in Psychology, 7(967), 313–6. fpsyg.2016.00656 Noakes,T.D. (2008c).Testing formaxi-mumoxygenconsumptionhaspro-ducedabrainlessmodelofhuman exerciseperformance.Br.J.SportsMed.42,551–555. TuckerR,MarleT,LambertEV,etal.The rateofheatstoragemediatesan anticipatory reduction inexercise intensityduring cyclingatafixed ratingofperceivedexertion.JPhysiol2006;physiological574 (Pt3):905-15 Weir,J.P.,Beck,T.W.,Cramer,J.T.,&Housh,T.J. (2006). Is fatigueall inyourhead?Acritical reviewof thecentral governormodel.BritishJournalofSportsMedicine,40(7),573–86–discussion586.

OUR POLICY ON CORONAVIRUS Mind over matte r— “Central Governor Theory.” Whether you’re a recreational athlete, active for life, or happen to be involved with high performance, most people have heard the phrase, “mind over matter”. As some may question whether or not this is actually true, work by Tucker et al, (2006) and Noakes, (2008) can support this statement from both a physiological and performance perspective. This concept “mind over matter”, is known as the “central governor theory”. The central governor theory is a proposed mechanism which takes input information about energetic needs, current physiological states, and various motivational drives to regulate physical exertion and save the body from catastrophic failure (Noakes et al, 2005). The central governor model proposes that the subconscious brain regulates power output to prevent the body from disrupting homeostasis (Weir et al, 2006). During exercise, once the subconscious informs the conscious brain of an increasing neural effort, the rating of perceived exertion (RPE) goes up and the body slows down. Variables that signal the subconscious brain of potential harm include environmental temperature, distance and difficulty of the course, and an increase in core temperature, skin temperature, and heart rate. Furthermore, dehydration and blood lactate accumulation can also cause an increase of RPE. The marathon race provides evidence of this. Before the start of the race, athletes race ‘in anticipation’ by setting a variable pace at the start dependent in part of the environment and expected difficulty of the course. Furthermore, as the race continues Manual Edge is committed to the health and wellbeing of you and your family. In the wake of the recent spread of COVID-19, also known as the novel coronavirus, we are taking every precaution. Before and after ever session we are asking our clients and staff to wash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facility. To do your part to prevent the spread of this contagious disease, we ask parents that if you are demonstrating symptoms of coronavirus— coughing, sneezing or fever—to please stay home. Additionally, if you or your family has been exposed to someone who has a confirmed case of the virus, please notify us immediately, so we can take necessary steps. Your cooperation in this tough time is what makes us able to continue to provide valuable services to you and your family. We appreciate your ongoing support. Our clinic features individual treatment rooms that are cleaned after each session for maximum safety.


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HAMSTRING STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Repeat 10 times on both legs.


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