Finding your way around the nervous system
The nervous system is made up of 2 parts…
- The Peripheral Nervous System (PNS) consisting of sensory nerves that transmit information to our brains and motor nerves which transmit instructions from the brain to our muscles and internal organs.
- The Central Nervous System (CNS) consisting of the brain and spinal cord
The CNS and PNS communicate constantly to ensure the smooth running of your bodily functions. For example when exercising, using sensory nerves in your blood vessels, the PNS will monitor carbon dioxide levels in your blood and send this information to your CNS. As C02 levels rise the CNS will instruct your cardio-respiratory system to speed up your breathing and heart rate to make sure more oxygen is available for your working muscles.
Getting on your nerves
Information in the form of electrical impulses is passed along nerves or Neurons. Impulses travel incredibly fast taking around 7 milliseconds from start to finish. Neurons can be very short as in the nerves which connect individual vertebrae or very long as in the nerve which runs from your toes to the base of your spine (the sacral nerve). Regardless of the length of the neuron, the impulses must travel back and forth at amazing speeds so that information can be taken in, processed and acted upon in a timely fashion!
The PNS can be further divided down into…
1) The Somatic System is the “voluntary” element of the nervous system and allows you to move by choice as well as the other actions you have control over. If you should choose to hold your breath you are utilising the Somatic nervous system. However, as you know, you can only hold your breath for so long which is where the next component comes in…
2) The Autonomic System is involuntary and has control over the internal systems of the body, for example digestion and breathing. The autonomic nervous system is responsible for the maintenance of hormonal and chemical balance within the body which is called homeostasis.
Homeostasis
The Autonomic nervous system can be further divided into 2 more components…the sympathetic and parasympathetic systems. The sympathetic nervous system works with internal organs such as the pancreas and adrenal glands to provide the body with quick energy as in the Fight or Flight response we experience when exposed to stress. Conversely, the parasympathetic system is all about energy conservation and works to bring the body back into homeostasis. Balance between these 2 opposing systems is essential for wellbeing and recovery from exercise. If the sympathetic system becomes overly dominant, as prolonged periods of stress, the body will be constantly “revved up” which can make relaxation and recovery difficult. An over dominant sympathetic system is a major contributing factor in stress related diseases.
Exercise and the nervous system
Just like the muscular and cardiorespiratory systems, the nervous system will benefit from regular exercise. To keep our nervous system in great condition it needs to be challenged. Exercises that require little nervous system input such as the seated leg extension have minimal impact on the nervous system as all we have to do is focus on is extending the knee and remembering to breathe! Performing more technically demanding exercises will have a positive effect on 3 main exercise related neurological functions…
- Balance – the ability of the body to maintain its centre of mass over its base of support
- Co-ordination – the ability of the body to more 2 or more limbs in synergy
- Proprioception – the ability of the body to know where its limbs are in space
Firing up the nervous system
Now we know a little about what the nervous system is and what it does, let’s examine how we can improve it. Performing exercises while standing is a good way to being increasing nervous system involvement, and other methods of challenging the nervous systems include choosing free weight exercises over machines, single limb exercise such as 1 legged squats, using devices which effect balance e.g. stability balls and wobble boards, and performing exercises that involve more than one joint action e.g. a dumbbell squat, bicep curl and overhead press combination. If you really want to challenge your nervous system try closing your eyes but, a word of warning, only do so when you know it’s safe and with an experienced spotter on hand!
By challenging your nervous system, exercises and movements will become easier and more coordinated which will reflect in an improved ability to move well. It’s unlikely that this will result in improvements on the dance floor but it may well mean you can rub your tummy while patting your head!
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