Monday, December 26, 2011

Exercise actually helps you study...

For quite a while now, I've been a proponent of the newer educational theories linking physical activity and exercise to improved mental performance. Here's a link to one of my videos on the subject.




Last week the following article quoted Dr John Ratey, who wrote the book "Spark" that I reference in my work. I think the article is worth a read...


“Exercise doesn’t make you smarter…it just makes you normal.” This great quote from John Medina in Brain Rules illustrates the essential role that physical activity plays in maintaining a sharp mind. The brain is best at solving problems related to surviving in an unstable environment, and to do so in nearly constant motion. This is what the brain did for virtually all of human history until we engineered the need for physical activity out of everyday life.


Rush to the Head
Exercise literally increases the blood volume in a region of the brain called the dentate gyrus, a vital part of the hippocampus. Exercise also stimulates BDNF, a protein which exerts a fertilizer-like growth effect on certain neurons. This protein keeps existing neurons young and healthy, rendering them much more willing to connect with one another. It also encourages neurogenesis, the formation of new cells in the brain. The cells most sensitive to this are in the hippocampus, inside the very regions deeply involved to human cognition and memory.
It’s what happens after exercise that optimizes the brain. Exercise increases levels of IGF-1 (a growth hormone), and in the hippocampus IGF-1 increases neuroplasticity (the way we learn associations with things), and neurogenesis. It’s another way exercise helps our neurons bind.
“The way exercise changes our brains is more effective than wine, medicines, and doughnuts,” says John Ratey, author of Spark. But too often, this is what we use to attempt to manage stress.


Find Stress Relief
Stress, lack of exercise, and junk food harms your brain. Stressed brains don’t learn the same way. The hormones released in response to stress are meant for immediate danger response, not chronic stress. Chronic stress makes adrenaline scar blood vessels while cortisol damages the cells of the hippocampus. Since exercise influences metabolism, it serves as a powerful way to influence synaptic function, and thus the way we think and feel.
As hard as it might be right now, instead of wine, medicine and doughnuts, what might be best to deal with stress is to get moving. Even if it’s just taking a short walk. The more you move, the better you’ll feel. Your movement choices don’t have to be exercise or nothing. A little exercise with a lot of movement in general can help you cope with stress – a great coping strategy to have at this time of year.
No matter how sharp or smart you are, your brain gets better with physical activity. It has a 100% effectiveness rate and the side effects are a healthier body as well!"


Great advice and I encourage you to try it for yourself. It will make a difference!



Wednesday, December 7, 2011

Exam Perceptions can be Deceiving...

The Nov 2011 MPRE results came out yesterday and as usual, most people passed and by wide margins. Our students all currently report  passing, which is good news!
What strikes me about the results, however, is a fairly common refrain that I hear after EVERY standardized exam (MBE, MPRE) but fortunately not from every student. It basically goes like this:
"The test was really hard. I never saw questions that tough. I'm sure I failed."
This is always troubling but with the MPRE it's almost laughable. You see, a person taking the exam has very poor perspective on the process. In the "heat" of the moment, every question seems inscruitable and every answer choice filled with nuance and danger. Fortunately, to mis-paraphrase Freud, "sometimes a bar exam question is just a bar exam question..."  In other words, perceptions of a test-taker can be deceiving and the feedback after the exam that claims a "doom and gloom" result is often misplaced. 
In the case of the MPRE, this is almost always true. The test is actually pretty easy and unless you talk yourself out of correct answers and over-think the exam or treat it as a test of your personal morality, you should pass.
One of our MPRE students was certain he had failed the Nov test and equally certain that the length and complexity of the questions was extreme. He was quite specific about how few questions took less than a page of the answer book so we went to the source - the NCBE, (who write and score the exam) to ask if something had changed. Of course, their response was "No. It's the same test for many years now." And the student's test results?
You guessed it. He passed. :-)
So if you're in a post-mortem session about a test, try to keep some perspective and if you have none, move on. You can't change the test after the fact and it does little good to brood over the test itself. 
We keep a pretty close eye on the tests and what the examiners are doing. It's one reason our results continue to outperform the averages in every jurisdiction where we prepare students for the exams. Your perceptions as a test taker are like those warnings on side view car mirrors: "objects may be closer than they appear" to which I would add, "and easier."