The following program
is designed to demonstrate
00:00:02.49\00:00:04.24
simple workouts that
you can use to improve
00:00:04.27\00:00:06.32
your health. Be
sure to consult your
00:00:06.35\00:00:09.87
physician before
beginning any exercise program.
00:00:09.90\00:00:12.28
The frontal lobe is
getting a lot of attention these
00:00:16.04\00:00:17.54
days in the medical
world because of how it effects
00:00:17.57\00:00:19.42
the body. Exercise can
definitely help that area.
00:00:19.45\00:00:22.51
Stay tuned to find out
how, next on Body and Spirit.
00:00:22.95\00:00:25.63
Hello, I'm Dick
Nunez, Exercise Physiologist
00:00:54.83\00:00:56.76
and Principle of
Miracle Meadows in Mountain
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State Leadership
Academy in West Virginia.
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Welcome to Body and Spirit,
today we're going to talk
00:01:00.21\00:01:03.33
about the frontal
lobe. There is a very famous
00:01:03.36\00:01:05.60
story about a man
named Phineas Gauge,
00:01:05.63\00:01:07.90
who through an industrial
accident happened to drive
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a rod up through
his head right in the
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frontal lobe area. He
did a frontal lobotomy on
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himself without even
trying, miraculously he lived
00:01:15.12\00:01:17.78
through the
accident, but Phineas was a
00:01:17.81\00:01:19.72
different man after it
was done, they found that his
00:01:19.75\00:01:21.93
spiritual life, his morality
and even his will to live
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was totally changed.
So we are going to talk
00:01:24.85\00:01:27.40
a little bit
about the frontal lobe
00:01:27.43\00:01:28.49
and what we can do about
it. Many diseases that we have
00:01:28.52\00:01:31.01
out there today are
conditions that people
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battle against like
compulsive behaviors
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and ADD and depression,
have been found to be
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effected in the
frontal lobe area.
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So, let's get some exercise
going and we'll talk about
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the frontal lobe a
little bit as we go.
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Helping me out today
will be Andrew and Jason,
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both of them are
students of the Mountain State
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Leadership Academy, a
part of having a healthy
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frontal lobe is to
get the blood circulating,
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so we are going to
start some, a little warm up
00:01:58.63\00:02:01.14
exercise, we're going
to reach up and then we're
00:02:01.17\00:02:04.12
going to reach the other
way and then go the other way
00:02:04.15\00:02:07.44
and switch, and switch
and switch, rotate as we go
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reach way up and
reach and reach, and reach,
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ten more times each
way here's 1, and 2 and 3
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4, 5, 5 more,
here's 1 and 2 and 3 and 4,
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one more, and 5,
good. Alright fellows
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push up position,
we are going to do
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a little variation of
our pushups, we're gonna
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do one and quarters,
we are going to go all the
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way down and then back up
00:03:03.98\00:03:06.63
part way down and
up and all the way down
00:03:06.66\00:03:09.98
and up part way down,
up, good, these are one
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of the courses you can't
do quite as many, but they are
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very effective and you'll
get a good feel from them.
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We'll find out
here in just a moment
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how good it was,
good, keep it going
00:03:22.82\00:03:30.95
you need to do them off
your knees at home that's
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fine, you need do against
the wall, that's okay as well.
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Looking good, oh you guys
are looking like champs today
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good. Lay down,
part way down, good,
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excellent, coming
down towards the end.
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Five more of them,
there is 1, 2, 3, okay good,
00:03:51.36\00:04:04.05
alright. Jason
you're looking so good
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there, then all of a sudden,
it was like somebody jumped
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on your back and I didn't
do it, I was just watching.
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Okay, let's reach back, it's
interesting, we find that the
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frontal lobe or
the brain itself,
00:04:16.54\00:04:18.39
the tissue there is
7.5 percent more active
00:04:19.77\00:04:22.85
than other tissue, yet
it only it takes 2 percent
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of our total body
mass, about 15 percent of our
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metabolism. So our
brain is very active,
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however when we
train muscles just like
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these fellows were doing,
they'll actually go into a
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50 times energy to man
then even the brain would,
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so what you just did
was your body is kind of in
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a shock state right now
and going, what we do now.
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Okay, good.
Alright, we are going to do
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a modified pull
down type exercise,
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we are going to have
to get our feet apart,
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lean back a
little bit, grab up here,
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we are going to pull
down and then reach up,
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and as we come up we
can turn the body just
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a little bit to get
a little more rotation
00:05:02.79\00:05:05.49
good, keep going
do 20 on each side,
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much as made today by
ADD and some of the disorders
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there and they
definitely find by increasing
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blood circulation to
that frontal lobe area.
00:05:19.36\00:05:21.96
They could help that
out, good nutrition has been
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found to be very helpful,
getting a lot of sunshine,
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and preventing
injury and a lot of times
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kids are gonna to go out
and they are gonna to play
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football or ride your
bikes, have their helmets on and
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if they get hurt, they
can definitely effect their
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frontal lobe and
preventing diseases
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that effect the
frontal lobe like hypertension,
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which will actually
cause shrinkage of the brain.
00:05:41.16\00:05:43.34
How we doing there?
20. Okay, other side
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and back a little
bit pull it way out,
00:05:53.15\00:05:54.95
good, reach up, reach
up a little higher Jason
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if you can, that's better,
good. And drugs will effect
00:05:57.96\00:06:04.24
your frontal lobe, even
some prescription drugs will,
00:06:04.27\00:06:06.48
but of course
recreational drugs and alcohol,
00:06:06.51\00:06:10.90
caffeine and tobacco,
how many young person's
00:06:10.93\00:06:14.49
got in trouble because
they drink some alcohol
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and their morals
will go down hill,
00:06:17.59\00:06:20.21
their spiritual
aspect, their will, will be
00:06:20.24\00:06:23.54
reduced and they'll do
things that they wouldn't
00:06:23.57\00:06:25.73
have done otherwise.
Often times when somebody
00:06:25.76\00:06:28.78
drinks, they here the
stories of what they did
00:06:28.81\00:06:30.97
after the fact and they wish
they never would have drank.
00:06:31.00\00:06:33.10
So, certainly saw
that when I was in college.
00:06:33.13\00:06:36.11
Okay, let's
stretch those muscles out,
00:06:36.14\00:06:38.68
put an arm up over the head
00:06:38.71\00:06:39.80
and pull, I went
to a public university
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and it was quite an
eye opening experience.
00:06:49.20\00:06:50.88
Okay. And switch over
and let's hold that for about
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10 more seconds, 1, 2,
3, 4, 5, 6, 7, 8, 9, and 10.
00:07:04.60\00:07:16.55
Good, alright, let's
do some shoulder circles,
00:07:16.58\00:07:19.29
arms out, everything
we do here is going to be
00:07:19.32\00:07:26.73
pumping blood
through, an aerobic exercise
00:07:26.76\00:07:29.05
has been found to
be very beneficial
00:07:29.08\00:07:30.95
for people who need
more blood flow to their
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frontal lobe
area. Okay and larger,
00:07:34.36\00:07:37.77
also we find the brain
is a lot like a muscle,
00:07:37.80\00:07:41.61
if you exercise
it, it will become more
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effective. So challenge
your mind with things that
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will make you think.
Okay, smaller, it can even
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be fun things like
doing crossword puzzles
00:07:51.75\00:07:53.71
or just learning new things
will stimulate your frontal
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lobe especially
things that are pure, things
00:07:58.12\00:08:00.56
that are holy,
wholesome, as the Bible tells us
00:08:00.59\00:08:03.04
to do. Let's go
larger, if we put bad things
00:08:03.07\00:08:07.48
in our mind, it will
definitely effect our
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frontal lobe in a negative
way or if we just sit down
00:08:09.29\00:08:12.73
and watch television
all day long it definitely
00:08:12.76\00:08:14.72
is going to effect our
00:08:14.75\00:08:15.72
frontal lobe, okay.
and small, and things we
00:08:15.73\00:08:18.99
listen to often times
people don't understand
00:08:19.02\00:08:23.31
what happens to your
brain as your putting
00:08:23.34\00:08:26.64
in certain rhythms in there,
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but there is a
definite effect there.
00:08:28.71\00:08:30.68
Okay, larger,
okay let's go reverse
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often times people say
rock music, they say well
00:08:35.42\00:08:38.80
only the lyrics are
bad. Well I got news for you
00:08:38.83\00:08:41.03
the beat is also
very harmful. And large
00:08:41.06\00:08:44.54
okay we're starting to
feel them yet? Good, alright.
00:08:48.25\00:08:51.61
I think we can go
ahead hold, hold it steady,
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excellent and
hold it for a minute,
00:08:57.55\00:09:00.23
think of pure
and lovely thoughts,
00:09:01.25\00:09:02.65
think about all the blood
rushing to your frontal lobe
00:09:02.68\00:09:05.14
that how your depression
is going to be eased and
00:09:05.17\00:09:07.02
you'll feel so much
better and your attention
00:09:07.05\00:09:09.15
will be better and we are
going to feel just over all
00:09:09.18\00:09:14.93
better, keep it
tight, keep it up,
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we got 35 seconds to
go, down to 30. Good down to
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20, get those palms down,
arms are nice and straight,
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you' re looking good
Jason and down to the last 10
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9, 8, 7, good, 6,
5, 4, 3, 2, 1, relax.
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Alright, let's
roll the shoulders, put
00:09:58.37\00:10:01.01
them around, 10 more, 1,
2, 3, 4, 5, 6, 7, 8, 9, and
00:10:01.04\00:10:22.61
10, other way, go
around, good, 7 more
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1, 2, 3, 4, 5, 6, 7,
shrug up and down, up and down
00:10:35.35\00:10:48.28
up and down, up and
down good, keep going
00:10:48.31\00:10:53.95
up and down, up and
down, ten more 1, 2, 3, 4,
00:10:53.98\00:11:09.24
5, 6, 7, 8, 9, hold
it up, hold it up there
00:11:09.27\00:11:19.81
hold it, hold it ten
more seconds 2, 3, 4, 5, 6, 7,
00:11:19.84\00:11:29.19
8, 9, relax, look up
and down, up and down
00:11:29.22\00:11:37.47
up and down, up and
down up and down, up and down
00:11:37.50\00:11:47.06
up and down, up
and down and five more
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1, 2, 3, 4, and 5, side to side
00:11:55.04\00:12:05.78
1 to 15 there is 4, 5,
ten more 1, 2, 3, 4, 5,
00:12:05.81\00:12:24.73
6, 7, 8, 9, and 10,
turn and turn, turn good
00:12:24.76\00:12:40.65
keep going, 7 more
each way, there is 1, 2,
00:12:40.68\00:12:48.60
3, 4, 5, 6, 7, good,
alright get a hold of your
00:12:48.63\00:13:00.76
elbow, hold it
across, stretch your shoulder,
00:13:00.79\00:13:05.32
hold that for ten more
1, 2, 3, 4, 5, 6, 7, 8,
00:13:11.70\00:13:19.93
9, 10, switch it across,
now pull ten more seconds
00:13:19.96\00:13:29.28
1, 2, 3, 4, 5, 6, 7,
8, 9, 10, okay arms out
00:13:29.31\00:13:41.42
and let's do some biceps flexes
00:13:41.45\00:13:43.36
train the bicep
area, flex down and out
00:13:43.39\00:13:48.99
flex and out, flex and out
the elbows up, keep the palms
00:13:49.02\00:13:56.34
forward, flex your
biceps good, now do 20 more
00:13:56.37\00:14:02.64
1, 2, 3, 4, 5, 6, 7,
8, 9, 10, and ten more
00:14:03.99\00:14:21.21
1, 2, 3, 4, 5, 6, 7, 8,
9, and 10, good shake it out
00:14:21.24\00:14:39.56
let's get a few
breaths with your nose,
00:14:39.59\00:14:42.63
in and out, in and out
in and out, one more time
00:14:42.66\00:14:54.41
in and out. Okay
Andrew, have a seat on the floor
00:14:54.44\00:15:00.86
there, put your
arms up over your head,
00:15:00.89\00:15:04.55
lock your hands together,
okay elbows in, press up
00:15:04.58\00:15:09.20
and down all the way
up, all the way to the top
00:15:09.23\00:15:14.28
till your arms are
totally locked out, there we go,
00:15:14.31\00:15:15.94
I'll let you get up
there, up, if you don't have
00:15:15.97\00:15:20.54
somebody to help you out
at home, you can use your
00:15:20.57\00:15:23.59
other hand for resistance
or put something in your
00:15:23.62\00:15:26.48
hands, like a book or
some cans of food, all the way
00:15:26.51\00:15:33.64
up, push, push, all the
way up, up, up, up, good,
00:15:33.67\00:15:41.16
now hold it up there tight,
good, good, good, now let it
00:15:41.19\00:15:47.65
bend and up, hold it
tight, good, good, good, good,
00:15:47.68\00:15:57.93
two more, hold it, last
one, hold it, hold it, hold it,
00:15:57.96\00:16:09.44
hold it, hold it. Good.
00:16:09.47\00:16:12.74
Guess what's next Jason,
okay, you feel lose. Yeah.
00:16:12.77\00:16:21.05
Elbows in, push up, and
up, good, all the way up
00:16:24.27\00:16:32.66
excellent, push and
push, and push, and push,
00:16:32.78\00:16:45.00
and push,
excellent, get the elbows in,
00:16:45.03\00:16:49.94
try and do five more,
hold it tight and your elbows
00:16:49.97\00:16:59.96
a little bit, excellent,
back up, bend your elbows
00:16:59.99\00:17:05.50
a little bit, now hold
it tight and last one, and
00:17:05.53\00:17:09.52
hold it tight, tight,
tight, tight, tight, good. Okay,
00:17:09.55\00:17:20.48
shake them up, let's
get a couple of breaths
00:17:20.51\00:17:24.30
into the nose and out and
in and out and in and out.
00:17:24.33\00:17:36.53
Alright, we're gonna do
some squats, up to ten second
00:17:36.56\00:17:41.10
variety there is so much
fun I'm going to join you, okay.
00:17:41.13\00:17:45.15
Alright. Down slow 1,
2, 3, 4, 5, 6, 7, 8, 9, 10,
00:17:45.18\00:17:54.89
1, 2, 3, 4, 5, 6, 7, 9,
10, down, 2, 3, 4, 5, 6, 7,
00:17:54.92\00:18:10.03
8, 9 ,10, up, 2, 3, 4, 5,
6, 7, 8, 9, 10, down, 2, 3,
00:18:10.06\00:18:25.37
4, 5, 6, 7, 8, 9, 10. 1,
2, 3, 4, 5, 6, 7, 8, 9, 10,
00:18:25.40\00:18:41.80
down, 2, 3, 4, 5, 6, 7,
8, 9, 10. Up, 2, 3, 4, 5, 6,
00:18:41.83\00:18:57.38
7, 8, 9, 10. And down, 2,
3, 4, 5, 6, 7, 8, 9, 10. Up,
00:18:57.41\00:19:11.53
2, 3, 4, 5, 6, 7, 8, 9,
10. Down 2, 3, 4, 5, 6, 7, 8,
00:19:11.56\00:19:28.69
9, 10. 1, 2, 3, 4, 5,
6, 7, 8, 9, 10. Two more
00:19:28.72\00:19:40.79
1, 2, 3, 4, 5, 6, 7, 8,
9, 10. 1, 2, 3, 4, 5, 6, 7,
00:19:40.82\00:19:56.77
8, 9, 10. And down 2, 3,
4, 5, 6, 7, 8, 9, 10. 1, 2, 3,
00:19:56.80\00:20:11.42
4, 5, 6, 7, 8, 9, down,
hold. Okay we're gonna try and
00:20:11.45\00:20:20.86
hold for one minute, you
need to take out of this for
00:20:20.89\00:20:27.56
a second at home, that's
okay, one minute is a long time
00:20:27.59\00:20:33.47
to hold, we are going to
give it the old college try,
00:20:33.50\00:20:36.43
'cause you haven't
been to college yet, so
00:20:36.46\00:20:37.98
we'll do the best you
can. Twenty seconds, some
00:20:38.01\00:20:46.36
of those kind that feel
really good once it's done,
00:20:46.43\00:20:48.60
here's 30, doing okay
Andrew. Yeah, I'm doing
00:20:48.63\00:20:53.24
fine. Jason? Burns. Burns, okay
00:20:53.27\00:20:56.16
there's 40, hard to talk
and do this at the same time,
00:21:00.00\00:21:08.02
down to last 10, 9, 8,
7, 6, 5, 4, 3, 2, 1, okay.
00:21:09.90\00:21:20.91
Alright, put your hand
on my shoulder, stretch your
00:21:22.88\00:21:26.40
quadriceps out, that
part feels good though.
00:21:26.43\00:21:34.57
Ten more seconds,
okay, good, switch sides.
00:21:37.29\00:21:46.67
Okay and ten more seconds
1, 2, 3, 4, 5, 6, 7, 8, 9,
00:21:55.63\00:22:06.68
10, okay let's put a
leg out, up on the heel,
00:22:06.71\00:22:10.91
lean forward, ten more
seconds, 1, 2, 3, 4, 5, 6,
00:22:10.94\00:22:25.05
7, 8, 9, switch and ten
more seconds 1, 2, 3, 4, 5,
00:22:25.08\00:22:42.11
6, 7, 8, 9, 10, okay on
your back, let's see some
00:22:42.14\00:22:53.47
abdominal crunches,
hands behind your neck,
00:22:53.50\00:22:55.49
okay, crunch up, chin
up as you come up, good
00:22:55.52\00:22:59.15
and up and down, up and down
good, pull out as you come up,
00:22:59.18\00:23:06.53
you're looking good, up
down, up and down, up down
00:23:06.56\00:23:12.84
up down, up down, keep
going, down, up down, up down
00:23:12.87\00:23:22.85
up down, up down, up
down up down, up down, up down
00:23:22.88\00:23:34.60
okay, legs up,
across at the ankles
00:23:34.63\00:23:36.26
and bend your knees up,
good there, 20 of those,
00:23:36.29\00:23:42.49
2, 3, 4, 5, 6, 7, 8,
9, 10, 11, 12, 13, 14, 15,
00:23:42.52\00:24:03.93
16 ,17, 18, 19,
20, leg straight up, go
00:24:03.96\00:24:13.67
and 2, 3, 4, 5, 6,
7, 8, 9, 10, ten more,
00:24:15.74\00:24:28.21
1, 2, 3, 4, 5, 6, 7, 8,
9, 10, over on your stomach,
00:24:28.24\00:24:43.31
hands behind your
back, lift your chest up,
00:24:44.48\00:24:47.42
and down, up and down,
up and down, up and down, up
00:24:47.45\00:24:56.24
down, up down, up down,
up down, up down, ten more,
00:24:56.27\00:25:04.46
1 and 2, and 3 good 4,
5, 6, 7, 8, 9, 10, alright,
00:25:04.49\00:25:23.30
back on your
feet, come over here
00:25:23.33\00:25:28.42
hands out my
shoulder hang in there, okay
00:25:30.40\00:25:33.71
up and down on your
toes good, keep going,
00:25:33.74\00:25:39.59
feeling like a bug into your
brain yet. Yeah, another very
00:25:43.02\00:25:49.48
important part of having
a good healthy frontal lobe
00:25:49.51\00:25:51.66
is a good nutritional
pattern of feed, foods
00:25:51.69\00:25:54.26
that plug us up basically
and impair circulation,
00:25:54.29\00:25:58.03
especially the
sugars and the fine foods,
00:25:58.06\00:26:00.16
makes us so much more
difficult to concentrate
00:26:00.19\00:26:02.90
or if we have wholesome foods,
00:26:02.93\00:26:06.03
for good digestion and
get lots of fresh air, it's
00:26:06.06\00:26:09.64
so important. So
many people sit in clogged
00:26:09.67\00:26:13.34
offices and breath nothing,
00:26:13.37\00:26:15.06
but recycled air, it's
very, very bad for them.
00:26:15.09\00:26:18.23
Okay, keep going,
let's go about ten more
00:26:18.26\00:26:21.86
1 ,2, 3, 4, 5, 6,
7, 8, 9, and 10, good.
00:26:21.89\00:26:34.18
Alright, put the leg back,
press the heel to the floor,
00:26:36.41\00:26:39.98
stretch that for ten
more seconds, 2, 3, 4, 5,
00:26:40.01\00:26:49.43
6, 7, 8, 9, and 10,
switch over and stretch
00:26:49.46\00:26:58.60
and ten more seconds 1,
2, 3, 4, 5, 6, 7, 8, 9, 10,
00:26:58.63\00:27:12.90
good. Alright
fellows, we're all done.
00:27:12.93\00:27:15.16
In our society today
it's sad to see how many
00:27:17.90\00:27:19.98
people are going
in the wrong direction
00:27:20.01\00:27:21.51
with depression and ADD
and obsessive compulsive
00:27:21.54\00:27:24.63
behavior especially when
it comes to the world of self
00:27:24.66\00:27:28.30
pleasure, the pornography
that's so available now
00:27:28.33\00:27:32.61
and people thinking
about impure thoughts,
00:27:32.64\00:27:35.10
it's no wonder that
the Lord needs to come back
00:27:35.13\00:27:37.44
soon to finally take us home,
00:27:37.47\00:27:39.21
may we always be
striving for that
00:27:39.24\00:27:41.05
direction as we look
to live a healthy life.
00:27:41.08\00:27:43.27
Remembering what
Philippians 4:13 says,
00:27:43.30\00:27:45.76
I can do all
things through Christ
00:27:45.79\00:27:48.30
who strengthens
me. Focus on that
00:27:48.33\00:27:50.43
claim the
promises, God bless you,
00:27:50.46\00:27:52.78
keep exercising,
we'll see you next time.
00:27:52.81\00:27:55.11