Participants: Andrew Hard, Dick Nunez, Jason Maxwell
Series Code: BAS
Program Code: BAS000090
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve 00:06 your health. Be sure to consult your 00:09 physician before beginning any exercise program. 00:16 The frontal lobe is getting a lot of attention these 00:17 days in the medical world because of how it effects 00:19 the body. Exercise can definitely help that area. 00:22 Stay tuned to find out how, next on Body and Spirit. 00:54 Hello, I'm Dick Nunez, Exercise Physiologist 00:56 and Principle of Miracle Meadows in Mountain 00:58 State Leadership Academy in West Virginia. 01:00 Welcome to Body and Spirit, today we're going to talk 01:03 about the frontal lobe. There is a very famous 01:05 story about a man named Phineas Gauge, 01:07 who through an industrial accident happened to drive 01:10 a rod up through his head right in the 01:12 frontal lobe area. He did a frontal lobotomy on 01:15 himself without even trying, miraculously he lived 01:17 through the accident, but Phineas was a 01:19 different man after it was done, they found that his 01:21 spiritual life, his morality and even his will to live 01:24 was totally changed. So we are going to talk 01:27 a little bit about the frontal lobe 01:28 and what we can do about it. Many diseases that we have 01:31 out there today are conditions that people 01:33 battle against like compulsive behaviors 01:35 and ADD and depression, have been found to be 01:38 effected in the frontal lobe area. 01:40 So, let's get some exercise going and we'll talk about 01:42 the frontal lobe a little bit as we go. 01:44 Helping me out today will be Andrew and Jason, 01:49 both of them are students of the Mountain State 01:50 Leadership Academy, a part of having a healthy 01:55 frontal lobe is to get the blood circulating, 01:58 so we are going to start some, a little warm up 02:01 exercise, we're going to reach up and then we're 02:04 going to reach the other way and then go the other way 02:07 and switch, and switch and switch, rotate as we go 02:15 reach way up and reach and reach, and reach, 02:22 ten more times each way here's 1, and 2 and 3 02:36 4, 5, 5 more, here's 1 and 2 and 3 and 4, 02:52 one more, and 5, good. Alright fellows 02:57 push up position, we are going to do 03:00 a little variation of our pushups, we're gonna 03:01 do one and quarters, we are going to go all the 03:03 way down and then back up 03:06 part way down and up and all the way down 03:10 and up part way down, up, good, these are one 03:14 of the courses you can't do quite as many, but they are 03:17 very effective and you'll get a good feel from them. 03:21 We'll find out here in just a moment 03:22 how good it was, good, keep it going 03:30 you need to do them off your knees at home that's 03:33 fine, you need do against the wall, that's okay as well. 03:36 Looking good, oh you guys are looking like champs today 03:43 good. Lay down, part way down, good, 03:47 excellent, coming down towards the end. 03:51 Five more of them, there is 1, 2, 3, okay good, 04:04 alright. Jason you're looking so good 04:07 there, then all of a sudden, it was like somebody jumped 04:09 on your back and I didn't do it, I was just watching. 04:11 Okay, let's reach back, it's interesting, we find that the 04:16 frontal lobe or the brain itself, 04:19 the tissue there is 7.5 percent more active 04:22 than other tissue, yet it only it takes 2 percent 04:25 of our total body mass, about 15 percent of our 04:28 metabolism. So our brain is very active, 04:30 however when we train muscles just like 04:32 these fellows were doing, they'll actually go into a 04:34 50 times energy to man then even the brain would, 04:37 so what you just did was your body is kind of in 04:41 a shock state right now and going, what we do now. 04:43 Okay, good. Alright, we are going to do 04:48 a modified pull down type exercise, 04:51 we are going to have to get our feet apart, 04:53 lean back a little bit, grab up here, 04:55 we are going to pull down and then reach up, 04:59 and as we come up we can turn the body just 05:02 a little bit to get a little more rotation 05:07 good, keep going do 20 on each side, 05:14 much as made today by ADD and some of the disorders 05:16 there and they definitely find by increasing 05:19 blood circulation to that frontal lobe area. 05:21 They could help that out, good nutrition has been 05:24 found to be very helpful, getting a lot of sunshine, 05:27 and preventing injury and a lot of times 05:30 kids are gonna to go out and they are gonna to play 05:32 football or ride your bikes, have their helmets on and 05:35 if they get hurt, they can definitely effect their 05:36 frontal lobe and preventing diseases 05:38 that effect the frontal lobe like hypertension, 05:41 which will actually cause shrinkage of the brain. 05:47 How we doing there? 20. Okay, other side 05:53 and back a little bit pull it way out, 05:54 good, reach up, reach up a little higher Jason 05:57 if you can, that's better, good. And drugs will effect 06:04 your frontal lobe, even some prescription drugs will, 06:06 but of course recreational drugs and alcohol, 06:10 caffeine and tobacco, how many young person's 06:14 got in trouble because they drink some alcohol 06:17 and their morals will go down hill, 06:20 their spiritual aspect, their will, will be 06:23 reduced and they'll do things that they wouldn't 06:25 have done otherwise. Often times when somebody 06:28 drinks, they here the stories of what they did 06:31 after the fact and they wish they never would have drank. 06:33 So, certainly saw that when I was in college. 06:36 Okay, let's stretch those muscles out, 06:38 put an arm up over the head 06:39 and pull, I went to a public university 06:49 and it was quite an eye opening experience. 06:55 Okay. And switch over and let's hold that for about 07:04 10 more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 07:16 Good, alright, let's do some shoulder circles, 07:19 arms out, everything we do here is going to be 07:26 pumping blood through, an aerobic exercise 07:29 has been found to be very beneficial 07:30 for people who need more blood flow to their 07:34 frontal lobe area. Okay and larger, 07:37 also we find the brain is a lot like a muscle, 07:41 if you exercise it, it will become more 07:44 effective. So challenge your mind with things that 07:46 will make you think. Okay, smaller, it can even 07:51 be fun things like doing crossword puzzles 07:53 or just learning new things will stimulate your frontal 07:58 lobe especially things that are pure, things 08:00 that are holy, wholesome, as the Bible tells us 08:03 to do. Let's go larger, if we put bad things 08:07 in our mind, it will definitely effect our 08:09 frontal lobe in a negative way or if we just sit down 08:12 and watch television all day long it definitely 08:14 is going to effect our 08:15 frontal lobe, okay. and small, and things we 08:19 listen to often times people don't understand 08:23 what happens to your brain as your putting 08:26 in certain rhythms in there, 08:28 but there is a definite effect there. 08:30 Okay, larger, okay let's go reverse 08:35 often times people say rock music, they say well 08:38 only the lyrics are bad. Well I got news for you 08:41 the beat is also very harmful. And large 08:48 okay we're starting to feel them yet? Good, alright. 08:51 I think we can go ahead hold, hold it steady, 08:57 excellent and hold it for a minute, 09:01 think of pure and lovely thoughts, 09:02 think about all the blood rushing to your frontal lobe 09:05 that how your depression is going to be eased and 09:07 you'll feel so much better and your attention 09:09 will be better and we are going to feel just over all 09:14 better, keep it tight, keep it up, 09:21 we got 35 seconds to go, down to 30. Good down to 09:35 20, get those palms down, arms are nice and straight, 09:42 you' re looking good Jason and down to the last 10 09:47 9, 8, 7, good, 6, 5, 4, 3, 2, 1, relax. 09:58 Alright, let's roll the shoulders, put 10:01 them around, 10 more, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10:22 10, other way, go around, good, 7 more 10:35 1, 2, 3, 4, 5, 6, 7, shrug up and down, up and down 10:48 up and down, up and down good, keep going 10:53 up and down, up and down, ten more 1, 2, 3, 4, 11:09 5, 6, 7, 8, 9, hold it up, hold it up there 11:19 hold it, hold it ten more seconds 2, 3, 4, 5, 6, 7, 11:29 8, 9, relax, look up and down, up and down 11:37 up and down, up and down up and down, up and down 11:47 up and down, up and down and five more 11:55 1, 2, 3, 4, and 5, side to side 12:05 1 to 15 there is 4, 5, ten more 1, 2, 3, 4, 5, 12:24 6, 7, 8, 9, and 10, turn and turn, turn good 12:40 keep going, 7 more each way, there is 1, 2, 12:48 3, 4, 5, 6, 7, good, alright get a hold of your 13:00 elbow, hold it across, stretch your shoulder, 13:11 hold that for ten more 1, 2, 3, 4, 5, 6, 7, 8, 13:19 9, 10, switch it across, now pull ten more seconds 13:29 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, okay arms out 13:41 and let's do some biceps flexes 13:43 train the bicep area, flex down and out 13:49 flex and out, flex and out the elbows up, keep the palms 13:56 forward, flex your biceps good, now do 20 more 14:03 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, and ten more 14:21 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, good shake it out 14:39 let's get a few breaths with your nose, 14:42 in and out, in and out in and out, one more time 14:54 in and out. Okay Andrew, have a seat on the floor 15:00 there, put your arms up over your head, 15:04 lock your hands together, okay elbows in, press up 15:09 and down all the way up, all the way to the top 15:14 till your arms are totally locked out, there we go, 15:15 I'll let you get up there, up, if you don't have 15:20 somebody to help you out at home, you can use your 15:23 other hand for resistance or put something in your 15:26 hands, like a book or some cans of food, all the way 15:33 up, push, push, all the way up, up, up, up, good, 15:41 now hold it up there tight, good, good, good, now let it 15:47 bend and up, hold it tight, good, good, good, good, 15:57 two more, hold it, last one, hold it, hold it, hold it, 16:09 hold it, hold it. Good. 16:12 Guess what's next Jason, okay, you feel lose. Yeah. 16:24 Elbows in, push up, and up, good, all the way up 16:32 excellent, push and push, and push, and push, 16:45 and push, excellent, get the elbows in, 16:49 try and do five more, hold it tight and your elbows 16:59 a little bit, excellent, back up, bend your elbows 17:05 a little bit, now hold it tight and last one, and 17:09 hold it tight, tight, tight, tight, tight, good. Okay, 17:20 shake them up, let's get a couple of breaths 17:24 into the nose and out and in and out and in and out. 17:36 Alright, we're gonna do some squats, up to ten second 17:41 variety there is so much fun I'm going to join you, okay. 17:45 Alright. Down slow 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 17:54 1, 2, 3, 4, 5, 6, 7, 9, 10, down, 2, 3, 4, 5, 6, 7, 18:10 8, 9 ,10, up, 2, 3, 4, 5, 6, 7, 8, 9, 10, down, 2, 3, 18:25 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 18:41 down, 2, 3, 4, 5, 6, 7, 8, 9, 10. Up, 2, 3, 4, 5, 6, 18:57 7, 8, 9, 10. And down, 2, 3, 4, 5, 6, 7, 8, 9, 10. Up, 19:11 2, 3, 4, 5, 6, 7, 8, 9, 10. Down 2, 3, 4, 5, 6, 7, 8, 19:28 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Two more 19:40 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 19:56 8, 9, 10. And down 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 20:11 4, 5, 6, 7, 8, 9, down, hold. Okay we're gonna try and 20:20 hold for one minute, you need to take out of this for 20:27 a second at home, that's okay, one minute is a long time 20:33 to hold, we are going to give it the old college try, 20:36 'cause you haven't been to college yet, so 20:38 we'll do the best you can. Twenty seconds, some 20:46 of those kind that feel really good once it's done, 20:48 here's 30, doing okay Andrew. Yeah, I'm doing 20:53 fine. Jason? Burns. Burns, okay 21:00 there's 40, hard to talk and do this at the same time, 21:09 down to last 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, okay. 21:22 Alright, put your hand on my shoulder, stretch your 21:26 quadriceps out, that part feels good though. 21:37 Ten more seconds, okay, good, switch sides. 21:55 Okay and ten more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 22:06 10, okay let's put a leg out, up on the heel, 22:10 lean forward, ten more seconds, 1, 2, 3, 4, 5, 6, 22:25 7, 8, 9, switch and ten more seconds 1, 2, 3, 4, 5, 22:42 6, 7, 8, 9, 10, okay on your back, let's see some 22:53 abdominal crunches, hands behind your neck, 22:55 okay, crunch up, chin up as you come up, good 22:59 and up and down, up and down good, pull out as you come up, 23:06 you're looking good, up down, up and down, up down 23:12 up down, up down, keep going, down, up down, up down 23:22 up down, up down, up down up down, up down, up down 23:34 okay, legs up, across at the ankles 23:36 and bend your knees up, good there, 20 of those, 23:42 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 24:03 16 ,17, 18, 19, 20, leg straight up, go 24:15 and 2, 3, 4, 5, 6, 7, 8, 9, 10, ten more, 24:28 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, over on your stomach, 24:44 hands behind your back, lift your chest up, 24:47 and down, up and down, up and down, up and down, up 24:56 down, up down, up down, up down, up down, ten more, 25:04 1 and 2, and 3 good 4, 5, 6, 7, 8, 9, 10, alright, 25:23 back on your feet, come over here 25:30 hands out my shoulder hang in there, okay 25:33 up and down on your toes good, keep going, 25:43 feeling like a bug into your brain yet. Yeah, another very 25:49 important part of having a good healthy frontal lobe 25:51 is a good nutritional pattern of feed, foods 25:54 that plug us up basically and impair circulation, 25:58 especially the sugars and the fine foods, 26:00 makes us so much more difficult to concentrate 26:02 or if we have wholesome foods, 26:06 for good digestion and get lots of fresh air, it's 26:09 so important. So many people sit in clogged 26:13 offices and breath nothing, 26:15 but recycled air, it's very, very bad for them. 26:18 Okay, keep going, let's go about ten more 26:21 1 ,2, 3, 4, 5, 6, 7, 8, 9, and 10, good. 26:36 Alright, put the leg back, press the heel to the floor, 26:40 stretch that for ten more seconds, 2, 3, 4, 5, 26:49 6, 7, 8, 9, and 10, switch over and stretch 26:58 and ten more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 27:12 good. Alright fellows, we're all done. 27:17 In our society today it's sad to see how many 27:20 people are going in the wrong direction 27:21 with depression and ADD and obsessive compulsive 27:24 behavior especially when it comes to the world of self 27:28 pleasure, the pornography that's so available now 27:32 and people thinking about impure thoughts, 27:35 it's no wonder that the Lord needs to come back 27:37 soon to finally take us home, 27:39 may we always be striving for that 27:41 direction as we look to live a healthy life. 27:43 Remembering what Philippians 4:13 says, 27:45 I can do all things through Christ 27:48 who strengthens me. Focus on that 27:50 claim the promises, God bless you, 27:52 keep exercising, we'll see you next time. |
Revised 2014-12-17