Why do some athletes choke under pressure?
October 26, 2011
Science Daily/Association for Psychological Science
Athletes know they should just do their thing on the 18th hole, or during the penalty shootout, or when they're taking a three-point shot in the last moments of the game. But when that shot could mean winning or losing, it's easy to choke. A new article looks at why paying too much attention to what you're doing can ruin performance.
"We think when you're under pressure, that your attention goes inward naturally. Suddenly it means so much, you want to make sure everything's working properly," says Rob Gray, of the University of Birmingham, the author of the new article. And that is exactly when things go wrong. Something about paying attention to what you're doing makes it not work right.
The research shows that there are particular things that go wrong when someone is under pressure -- changing the angle of the club head when putting or throwing with more force. If those things can be identified, a coach could work on the particular problems.
One way to do it might be with analogies, Gray says. For example, a golfer who grips the club too tight when she's nervous might benefit from an instruction like "imagine you have an open tube of toothpaste between your hands and the contents must not be pushed out." This would both address the problem and get her attention away from how well she's doing.
http://www.sciencedaily.com/releases/2011/10/111021151611.htm
Exercise just as good as drugs at preventing migraines
October 11, 2011
Science Daily/University of Gothenburg
Although exercise is often prescribed as a treatment for migraine, there has not previously been sufficient scientific evidence that it really works. However, research from Sweden has now shown that exercise is just as good as drugs at preventing migraines.
The results show that the number of migraines fell in all three groups. Interestingly, there was no difference in the preventative effect between the three treatments.
"Our conclusion is that exercise can act as an alternative to relaxations and topiramate when it comes to preventing migraines, and is particularly appropriate for patients who are unwilling or unable to take preventative medicines," says Emma Varkey, the physiotherapist and doctoral student at the Sahlgrenska Academy who carried out the study.
http://www.sciencedaily.com/releases/2011/10/111010075500.htm
Have brain fatigue? A bout of exercise may be the cure
September 19, 2011
Science Daily/American Physiological Society
In a new study in mice, researchers have discovered that regular exercise increases mitochondrial numbers in brain cells, a potential cause for exercise's beneficial mental effects.
Researchers have long known that regular exercise increases the number of organelles called mitochondria in muscle cells. Since mitochondria are responsible for generating energy, this numerical boost is thought to underlie many of the positive physical effects of exercise, such as increased strength or endurance. Exercise also has a number of positive mental effects, such as relieving depression and improving memory. However, the mechanism behind these mental effects has been unclear. In a new study in mice, researchers at the University of South Carolina have discovered that regular exercise also increases mitochondrial numbers in brain cells, a potential cause for exercise's beneficial mental effects.
These findings suggest that exercise training increases the number of mitochondria in the brain much like it increases mitochondria in muscles. The study authors note that this increase in brain mitochondria may play a role in boosting exercise endurance by making the brain more resistant to fatigue, which can affect physical performance. They also suggest that this boost in brain mitochondria could have clinical implications for mental disorders, making exercise a potential treatment for psychiatric disorders, genetic disorders, and neurodegenerative diseases.
"These findings could lead to the enhancement of athletic performance through reduced mental and physical fatigue, as well as to the expanded use of exercise as a therapeutic option to attenuate the negative effects of aging, and the treatment and/or prevention of neurological diseases,"
http://www.sciencedaily.com/releases/2011/09/110919113849.htm
Exercise can substitute effectively as second 'medication' for people with depression
August 24, 2011
Science Daily/UT Southwestern Medical Center
Exercise can be as effective as a second medication for as many as half of depressed patients whose condition have not been cured by a single antidepressant medication
UT Southwestern Medical Center scientists involved in the investigation, recently published in the Journal of Clinical Psychiatry, found that both moderate and intense levels of daily exercise can work as well as administering a second antidepressant drug, which is often used when initial medications don't move patients to remission. The type of exercise needed, however, depends on the characteristics of patients, including their gender.
These findings are the result of a four-year study conducted by UT Southwestern's psychiatry department in conjunction with the Cooper Institute in Dallas. The National Institute of Mental Health-funded study, begun in 2003, is one of the first controlled investigations in the U.S. to suggest that adding a regular exercise routine, combined with targeted medications, actually can relieve fully the symptoms of major depressive disorder.
"Many people who start on an antidepressant medication feel better after they begin treatment, but they still don't feel completely well or as good as they did before they became depressed," said Dr. Madhukar Trivedi, professor of psychiatry and the study's lead author. "This study shows that exercise can be as effective as adding another medication. Many people would rather use exercise than add another drug, particularly as exercise has a proven positive effect on a person's overall health and well-being."
By the end of the investigation, almost 30 percent of patients in both groups achieved full remission from their depression, and another 20 percent significant displayed improvement, based on standardized psychiatric measurements. Moderate exercise was more effective for women with a family history of mental illness, whereas intense exercise was more effective with women whose families did not have a history of the disease. For men, the higher rate of exercise was more effective regardless of other characteristics.
"This is an important result in that we found that the type of exercise that is needed depends on specific characteristics of the patient, illustrating that treatments may need to be tailored to the individual," said Dr. Trivedi, director of the Mood Disorders Research Program and Clinic at UT Southwestern. "It also points to a new direction in trying to determine factors that tell us which treatment may be the most effective."
http://www.sciencedaily.com/releases/2011/08/110824091522.htm
Exercise Has Numerous Beneficial Effects on Brain Health and Cognition
July 25, 2011
Science Daily/American Physiological Society
A new article highlights the results of more than a hundred recent human and animal studies on how aerobic exercise and strength training play a vital role in maintaining brain and cognitive health throughout life. Researchers also suggest questions remain in the field of exercise neuroscience -- including how exercise influences brain physiology and function and the relationship between human and animal studies.
It's no secret that exercise has numerous beneficial effects on the body. However, a bevy of recent research suggests that these positive effects also extend to the brain, influencing cognition. In a new review article highlighting the results of more than a hundred recent human and animal studies on this topic, Michelle W. Voss, of the University of Illinois at Urbana-Champaign, and her colleagues show that both aerobic exercise and strength training play a vital role in maintaining brain and cognitive health throughout life.
However, they also suggest that many unanswered questions remain in the field of exercise neuroscience -- including how various aspects of exercise influence brain physiology and function and how human and animal studies relate to each other -- and issue the call for further research to fill in these gaps.
The reviewed studies suggest that both aerobic exercise and strength training can have significant positive effects on brain health and function, but more research is needed to better elucidate these effects.
"It is increasingly prevalent in the print media, television, and the Internet to be bombarded with advertisements for products and programs to enhance mental and physical health in a relatively painless fashion through miracle elixirs, computer-based training, or gaming programs, or brief exercise programs," the authors say. "Although there is little convincing scientific evidence for such claims, there have been some promising developments in the scientific literature with regard to physical activity and exercise effects on cognitive and brain health."
http://www.sciencedaily.com/releases/2011/07/110725132656.htm
People at risk for panic buffered from stressor by high levels of physical activity
July 14, 2011
Science Daily/Southern Methodist University
People at risk for experiencing panic attacks respond with less anxiety to a panic-inducing stressor if they have been regularly engaging in high levels of physical activity, suggests a new study. High levels of physical activity appeared to buffer against panic-inducing stress -- inhalation of carbon dioxide-enriched air -- among people typically afraid of the nausea, dizziness, racing heart and shortness of breath that characterize panic episodes, according to psychologists
"Anxiety sensitivity is an established risk factor for the development of panic and related disorders," said SMU psychologist Jasper Smits, lead author on the research. "This study suggests that this risk factor may be less influential among persons who routinely engage in high levels of physical activity."
Regular exercise as an alternative or complementary strategy to drugs and psychotherapy
There is already good evidence that exercise can be of help to people who suffer from depression and anxiety problems, say the researchers. "We're not suggesting, 'Exercise instead of pharmacotherapy or psychotherapy,'" Smits said. "Exercise is a useful alternative, particularly for those without access to traditional treatments. Primary care physicians already prescribe exercise for general health, so exercise may have the advantage of helping reach more people in need of treatment for depression and anxiety."
http://www.sciencedaily.com/releases/2011/07/110712122403.htm
Extended sleep improves the athletic performance of collegiate basketball players
July 1, 2011
Science Daily/American Academy of Sleep Medicine
A new study shows that sleep extension is beneficial to athletic performance, reaction time, vigor, fatigue and mood in collegiate basketball players. The study is the first to document sleep extension and the athletic performance of actively competing athletes.
Results of objective measurements show that the mean total sleep time per night during sleep extension was 110.9 minutes longer than at baseline. Indices of athletic performance specific to basketball were measured after every practice to assess changes in performance. Speed during 282-foot sprints improved significantly from 16.2 seconds at baseline to 15.5 seconds after sleep extension, and shooting accuracy increased significantly by nine percent on both free throws and three-point field goals. Subjects also reported improved overall ratings of physical and mental well-being during practices and games.
"Following multiple weeks of sleep extension, elite athletes demonstrated improvements in specific indicators of basketball athletic performance including higher shooting percentages and faster sprint times," said lead author Cheri D. Mah, MS, researcher at the Stanford Sleep Disorders Clinic and Research Laboratory in Stanford, Calif. "Subjects also demonstrated faster reaction time, decreased levels of daytime sleepiness, and mood improvements."
"It was interesting to note that sleep extension significantly improved different measures of physical performance in basketball from shooting percentages to sprinting times," she said.
According to Mah, an athlete's nightly sleep requirement should be considered integral to attaining peak performance in all levels of sports. She offered these tips to help athletes improve their performance by maximizing their sleep:
- · Prioritize sleep as a part of your regular training regimen.
- · Extend nightly sleep for several weeks to reduce your sleep debt before competition.
- · Maintain a low sleep debt by obtaining a sufficient amount of nightly sleep (seven to nine hours for adults, nine or more hours for teens and young adults).
- · Keep a regular sleep-wake schedule, going to bed and waking up at the same times every day.
- · Take brief 20-30 minute naps to obtain additional sleep during the day, especially if drowsy.
- http://www.sciencedaily.com/releases/2011/07/110701083513.htm
Cycling fast: Vigorous daily exercise recommended for a longer life
September 18, 2011
Science Daily/European Society of Cardiology (ESC)
A study conducted among cyclists in Copenhagen, Denmark showed that it is the relative intensity and not the duration of cycling which is of most importance in relation to all-cause mortality and even more pronounced for coronary heart disease mortality.
The study, presented at the ESC Congress 2011, concluded that men with fast intensity cycling survived 5.3 years longer, and men with average intensity 2.9 years longer than men with slow cycling intensity. For women the figures were 3.9 and 2.2 years longer, respectively (see Figures below). The groups were adjusted for differences in age and conventional risk factor levels.
Current recommendations prescribe that every adult should accumulate 30 minutes or more of moderate physical activity in leisure time, preferably every day of the week. The optimal intensity, duration and frequency still have to be established.
According to Prof Schnor, "this study suggests that a greater part of the daily physical activity in leisure time should be vigorous, based on the individuals own perception of intensity. "Our group has already published similar results for all-cause mortality in relation to walking."
http://www.sciencedaily.com/releases/2011/08/110829070507.htm
Aerobic Exercise Relieves Insomnia
Sep. 15, 2010 —
Science Daily/Northwestern University
The millions of middle-aged and older adults who suffer from insomnia have a new drug-free prescription for a more restful night's sleep. Regular aerobic exercise improves the quality of sleep, mood and vitality, according to a small but significant new study from Northwestern Medicine.
The study is the first to examine the effect of aerobic exercise on middle-aged and older adults with a diagnosis of insomnia. About 50 percent of people in these age groups complain of chronic insomnia symptoms.
"Insomnia increases with age," Zee said. "Around middle age, sleep begins to change dramatically. It is essential that we identify behavioral ways to improve sleep. Now we have promising results showing aerobic exercise is a simple strategy to help people sleep better and feel more vigorous."
http://www.sciencedaily.com/releases/2010/09/100915140336.htm
Extra Sleep Improves Athletic Performance
June 10, 2008 —
Science Daily/American Academy of Sleep Medicine
Getting extra sleep over an extended period of time improves athletic performance, mood and alertness, according to a research abstract that will be presented on June 9 at the SLEEP 2008 22nd Annual Meeting of the Associated Professional Sleep Societies (APSS) in Baltimore, Md.
“These results begin to elucidate the importance of sleep on athletic performance and, more specifically, how sleep is a significant factor in achieving peak athletic performance,” said lead author Cheri Mah of the Stanford Sleep Disorders Clinic and Research Laboratory. “While this study focuses specifically on collegiate swimmers, it agrees with data from my other studies of different sports and suggests that athletes across all sports can greatly benefit from extra sleep and gain the additional competitive edge to perform at their highest level.”
http://www.sciencedaily.com/releases/2008/06/080609071106.htm
Sleep Preference Can Predict Performance of Major League Baseball Pitchers
June 11, 2010 —
Science Daily/American Academy of Sleep Medicine
A Major League Baseball pitcher's natural sleep preference might affect how he performs in day and night games, according to a research abstract presented June 9, 2010, in San Antonio, Texas, at SLEEP 2010, the 24th annual meeting of the Associated Professional Sleep Societies LLC.
"These results are important as they are potentially giving insight into an entirely new way to grade or classify an athlete, in this specific case a pitcher," said Winter. "This study may provide insight as to which pitchers would be best in a given situation based upon when the game is being played. For example, a critical game being played in the evening might be a better situation to pitch an evening-type pitcher versus a day-type pitcher."
http://www.sciencedaily.com/releases/2010/06/100609083223.htm
Sleep Extension Improves Athletic Performance And Mood
June 10, 2009 —
Science Daily/American Academy of Sleep Medicine
Athletes who extended their nightly sleep and reduced accumulated sleep debt reported improvements in various drills conducted after every regular practice, according to a research abstract that will be presented on June 8, at Sleep 2009, the 23rd Annual Meeting of the Associated Professional Sleep Societies.
Results of the study indicated that sleep extension in athletes was associated with a faster sprinting drill (approximately 19.12 seconds at baseline versus 17.56 seconds at end of sleep extension), increased hitting accuracy including valid serves (12.6 serves compared to 15.61 serves), and hitting depth drill (10.85 hits versus 15.45 hits).
http://www.sciencedaily.com/releases/2009/06/090608071939.htm
Extra Sleep Improves the Athletic Performance of Collegiate Football Players
June 9, 2010 —
Science Daily/American Academy of Sleep Medicine
Getting extra sleep over an extended period of time improves athletic performance, alertness and mood, according to a research abstract presented June 8, 2010, in San Antonio, Texas, at SLEEP 2010, the 24th annual meeting of the Associated Professional Sleep Societies LLC.
Results indicate that football players' sprint times improved significantly after seven to eight weeks of sleep extension. Average sprint time in the 20-yard shuttle improved from 4.71 seconds to 4.61 seconds, and the average 40-yard dash time decreased from 4.99 seconds to 4.89 seconds. Daytime sleepiness and fatigue also decreased significantly, while vigor scores significantly improved.
http://www.sciencedaily.com/releases/2010/06/100608091858.htm
Regular Daily Exercise Does Not Increase Total Sleep Time
June 8, 2009 —
Science Daily/American Academy of Sleep Medicine
According to a research abstract that will be presented on June 8 at Sleep 2009, the 23rd Annual Meeting of the Associated Professional Sleep Societies, days with increased activity were followed by nights with lower total sleep time (TST), while nights with lower TST were followed by increased activities during the next day.
"It has long been recommended, even championed, that getting exercise is part of the recipe for improved sleep. Our data do not support that notion," said Eliasson. "The longest sleep and best sleep efficiency occurred after days with low non-exercise exertion. Similarly, we expected that better-rested subjects would be more inclined to get exercise or have busier days; however, better-rested subjects got less exercise and had less calorie expenditure. After relatively more sleep (more than six hours), all measures of exertion decreased."
http://www.sciencedaily.com/releases/2009/06/090608071937.htm
Moderate Exercise Can Improve Sleep Quality of Insomnia Patients
June 12, 2008 —
Science Daily/American Academy of Sleep Medicine
An acute session of moderate aerobic exercise, but not heavy aerobic or moderate strength exercises, can reduce the anxiety state and improve the sleep quality of insomnia patients, according to a research abstract that will be presented on June 11 at SLEEP 2008, the 22nd Annual Meeting of the Associated Professional Sleep Societies (APSS).
"These findings indicate that there is a way to diminish the symptoms of insomnia without using medication," said Passos. "This study is the first to look at the importance of using physical exercise to treat insomnia, and may contribute to increased quality of life in people with one of the most important kind of sleep disorders around the world."
http://www.sciencedaily.com/releases/2008/06/080611071129.htm