Collected posts from Blogs at the University of Central Oklahoma
UCO
Leadership UCO (LUCO) brings together faculty and staff from across campus to develop their professional and personal leadership qualities, increase their interpersonal skills and expand their network. This program focuses on five core content areas: self-development, leadership basics, communication, group dynamics and problem-solving.
To qualify, . . .
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Leading up to Earth Day 2024 (April 22), the UCO campus participated in daily events to help our campus and surrounding Edmond community focus on the importance of keeping our planet healthy.
The UCO Sustainability Center hosted many of these, in collaboration with campus partners. The showcase event was their annual Earth Day Fair, a tradition since . . .
UCO faculty and staff is invited to a come-and-go appreciation event hosted by MidFirst Bank, from 11:30 a.m.-1:30 p.m., Tuesday, May 14, on Buddy’s Lawn. MidFirst Bank will provide a free catered lunch by Head Country BBQ and will be on-site to answer questions regarding services.
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Janna Montgomery
Paul Adkerson
Colin Simmons
Quincy Jones
Bernardino Carreon
Todd Steidley
Becca Buckner
Julie Lunsford
Tom Mcshane
. . .
Adrienne Nobles
Brady Redus
Julie Baker
Victoria Mckee
Junghwan Rhee
Beverly Hamilton
Conner King
Lani Garner
Husam Mohamad
Kevin Tero
Joselina Cheng
Erin Thompson
Rashi Shukla
Laura Butler
Sammy Muriithi
Manoshi Samaraweera
Shelley Miller
Jeremy Oller
Nikki Seagraves
Kristin Karber
Maria Esparza
Michael Jenkins
Landon Jackson
Jordan Dixon
Casey Hill
Deborah . . .
Sleep is vital, yet it is very commonly overlooked in today’s society due to many factors. Getting healthy sleep routinely is extremely significant because it increases mental health, mood, cognitive functioning, metabolic health, cardiovascular health, etc. (Ramar K, 2021). Not getting the proper amount of sleep recommended can increase the chances of individuals eventually having health problems that include obesity, heart disease, dementia, etc. In this blog, I will specifically go into how sleep dramatically affects athletic performance and cognitive function while also explaining simple steps you can take to improve your overall sleep quality.
Athletic Performance
In the general population, sleep is quite important, however concerning an athlete’s sleep it is even more important for performing at optimal levels. For an athlete to truly perform or obtain a high level of performance, prioritizing a healthy sleep pattern can increase many factors like time, accuracy, endurance, strength, cognitive function, etc. To be more specific, healthy sleep should be the foundation of an athlete’s routine and be included in training routines to improve exercise recovery and performance (Vitale KC, 2019).
Cognitive Function
Optimal cognitive function is essential to living a productive and healthy life. Our cognitive ability is something we rely upon very heavily each day. As we go through our lives as students, employees, friends, spouses, and family members it’s understood that having optimal cognitive function is in our best interest. Time after time it has been shown and proven in studies that one of the quickest ways to drastically decrease our cognitive performance is a lack of sleep. To be more specific, lack of sleep or sleep deprivation can cause negative effects on “memory, attention, alertness, judgment, decision-making, and overall cognitive abilities” (Khan MA, 2023). As you can see a lack of sleep can cause a large array of negative side effects. However, if you flip the script and make sleep quality a higher priority you can see a significant boost in these subunits that overall make up cognitive performance as a whole.
Improving your sleep quality
There are simple steps you can take to improve your sleep quality. A simple trick that I have used to help improve my sleep quality is the 3-2-1 method. In the 3-2-1 method, the numbers refer to when you should stop doing certain things that many hours before bed. Three stands for no more large meals at least 3 hours before bed. The two stands for no more water at least two hours before bed. Lastly, the one means no more screen time or bright lights one hour before bed. These are simple ways to help improve sleep quality. This method can improve many factors that correlate with sleep quality. To be more specific, steps done in this method can improve heart rate variability (HRV) which in turn improves sleep quality (Sajjadieh A, 2020). Overall it has been my primary objective in this blog to help you see the importance of sleep while also leaving you with a simple method that you can implement tonight to start facilitating better athletic performance and cognitive abilities.
References
Khan MA, Al-Jahdali H. The consequences of sleep deprivation on cognitive performance. Neurosciences (Riyadh). 2023 Apr;28(2):91-99. doi: 10.17712/nsj.2023.2.20220108. PMID: 37045455; PMCID: PMC10155483.
Ramar K, Malhotra RK, Carden KA, Martin JL, Abbasi-Feinberg F, Aurora RN, Kapur VK, Olson EJ, Rosen CL, Rowley JA, Shelgikar AV, Trotti LM. Sleep is essential to health: an American Academy of Sleep Medicine position statement. J Clin Sleep Med. 2021 Oct 1;17(10):2115-2119. doi: 10.5664/jcsm.9476. PMID: 34170250; PMCID: PMC8494094.
Sajjadieh A, Shahsavari A, Safaei A, Penzel T, Schoebel C, Fietze I, Mozafarian N, Amra B, Kelishadi R. The Association of Sleep Duration and Quality with Heart Rate Variability and Blood Pressure. Tanaffos. 2020 Nov;19(2):135-143. PMID: 33262801; PMCID: PMC7680518.
Vitale KC, Owens R, Hopkins SR, Malhotra A. Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations. Int J Sports Med. 2019 Aug;40(8):535-543. doi: 10.1055/a-0905-3103. Epub 2019 Jul 9. PMID: 31288293; PMCID: PMC6988893.
Hydration is a vital aspect of improving overall performance and recovery in sports health. Today it can be overlooked and not seen as important, but maintaining a hydration plan is proven to improve athletic performance, recovery, and reduce injuries in athletes. In this blog I will go into detail about how implementing a hydration plan will increase performance and other health benefits it has on individuals.
Hydration and Performance Enhancement
Staying hydrated is extremely important for athletes to perform their best. A study in the Journal of Strength and Conditioning Research found that keeping good hydration levels helps improve endurance, strength, and thinking skills during exercise (Judge, et al., 2021). If you start to get even a little dehydrated, it can alter with your performance. People may feel tired or fatigued, and will have trouble coordinating movements, as well as finding it hard to concentrate.
Impact on Recovery
Drinking enough fluids before and after exercising also helps your body recover faster. A study by the American College of Sports Medicine discovered that drinking plenty of fluids after working out helps your muscles refill their energy stores and get rid of waste products more efficiently (Sawka, et al., 2007). Plus, maintaining hydration helps balance the minerals in your body, which lowers the chances of getting cramps or feeling tired (Popkin, D’Anci, & Rosenberg, 2010). By making hydration a big part of your recovery routine, athletes can speed up muscle repair and perform better next time they hit the field or the gym.
Health Benefits of Hydration
Keeping yourself well-hydrated doesn’t just help you perform better in sports, it’s also very beneficial for an individual’s overall health. Drinking enough water benefits the heart by making sure important nutrients get to where they need to go and keeps your blood flowing more smoothly. Staying hydrated helps your body control its temperature, which lowers the risk of suffering from heat exhaustion or heatstroke. By keeping your hydration levels up, you’re not just looking out for your athletic performance you’re also taking care of your overall health.
Conclusion:
In conclusion, staying hydrated is very important for athletes. By following a hydration plan, they can perform at their best and stay healthy. Hydration helps with performance, recovery, and prevents all kinds of health issues. So, athletes should make sure they’re drinking enough water, it’s a key part of performing at their peak performance in exercise or competitions.
Judge, L., Bellar, D., Popp, J., Craig, B., Schoeff, M., Hoover, D., . . . Al-Nawaiseh, A. (2021). Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors amond collegiate track and field throwers. Journal of Human Kinetics vol. 79, 111-122.
Popkin, B., D’Anci, K., & Rosenberg, I. (2010). Water, hydration, and health. Nutrition Reviews, 439-458.
Sawka, M., Burke, L., Eichner, R., Maughan, R., Montain, S., & Stachenfeld, N. (2007). Exercise and Fluid Replacement. Medicine & Science in Sports & Exercise.
PNF Stretching: Proprioceptive Neuromuscular Facilitation (PNF) stretching is a dynamic technique utilized by stretch therapists to enhance muscle flexibility through a specialized method known as the “contract-relax” technique. During PNF stretching, the therapist applies controlled resistance to the muscle, activating it momentarily. Subsequently, as the muscle is instructed to relax, the therapist gently guides it into a deeper stretch. Research indicates that PNF stretching, when compared to static stretching, yields significant improvements in hamstring flexibility (Kumar, 2015).
Understanding Myofascial Tissue: Myofascial refers to the intricate network of muscle and fascia, the dense connective tissue enveloping and supporting muscles throughout the body. In its ideal state, fascia is supple, adaptable, and relaxed. However, trauma such as injuries, surgeries, or prolonged poor posture can lead to fascial tightness and restrictions, contributing to tension and discomfort across the body.
Stretching Before or After Exercise: Both pre- and post-exercise stretching are invaluable components of a comprehensive fitness regimen. Prior to a workout, stretching helps to prime the muscles, increasing tissue temperature and range of motion (ROM), thus optimizing performance. Conversely, post-exercise stretching aids in the recovery process, promoting muscle relaxation and reducing the risk of post-exertion soreness. Both PNF stretching and static stretching have been shown to enhance sprinting performance when incorporated before activity (Maharjan, 2015).
Benefits of Assisted Stretching: Assisted stretching offers a myriad of benefits, including improved circulation, enhanced flexibility, increased ROM, better posture, enhanced athletic performance, expedited recovery, pain reduction, mood elevation, and stress relief.
In Conclusion: Proprioceptive Neuromuscular Facilitation (PNF) stretching emerges as a highly effective method for enhancing flexibility, improving ROM, and optimizing muscular performance. By leveraging reflexes and neuromuscular mechanisms, PNF stretching enables targeted and efficient stretching, yielding both immediate and long-term benefits for overall physical well-being. Incorporating assisted stretching techniques into a fitness routine can further enhance these benefits, promoting holistic health and performance optimization.
References
Funk DC, Swank AM, Mikla BM, Fagen TA, Farr BK. Impact of Prior Exercise on Hamstring Flexibility: A Comparison of Proprioceptive Neuromuscular Facilitation and Static Stretching. Natl Str Cond Assoc J. 2003;17(3):489–492. [PubMed] [Google Scholar]
Karthikeyan R, Thiruvenkadam IA, Nedunchezhiyan A. Static stretching vs hold relax (PNF) on sustainability of hamstring flexibility in sedentary living college students. International Journal of Physiotherapy and Research. 2016; 4(2): 1436-43.
Maharjan J, Mallikarjunaiah HS. Proprioceptive neuromuscular facilitation stretching versus static stretching on sprinting performance among collegiate sprinters. International Journal of Physiotherapy. 2015; 2(4): 619-62