[Script Info]
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[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:07.99,0:00:10.19,Default,,0000,0000,0000,,Mastering any physical skill,
Dialogue: 0,0:00:10.19,0:00:12.00,Default,,0000,0000,0000,,be it performing a pirouette,
Dialogue: 0,0:00:12.00,0:00:13.08,Default,,0000,0000,0000,,playing an instrument,
Dialogue: 0,0:00:13.08,0:00:14.67,Default,,0000,0000,0000,,or throwing a baseball,
Dialogue: 0,0:00:14.67,0:00:16.10,Default,,0000,0000,0000,,takes practice.
Dialogue: 0,0:00:16.10,0:00:20.37,Default,,0000,0000,0000,,Practice is the repetition of an action\Nwith the goal of improvement,
Dialogue: 0,0:00:20.37,0:00:24.58,Default,,0000,0000,0000,,and it helps us perform with more ease,\Nspeed, and confidence.
Dialogue: 0,0:00:24.58,0:00:29.87,Default,,0000,0000,0000,,So what does practice do in our brains\Nto make us better at things?
Dialogue: 0,0:00:29.87,0:00:32.55,Default,,0000,0000,0000,,Our brains have two kinds \Nof neural tissue:
Dialogue: 0,0:00:32.55,0:00:33.44,Default,,0000,0000,0000,,grey matter
Dialogue: 0,0:00:33.44,0:00:35.07,Default,,0000,0000,0000,,and white matter.
Dialogue: 0,0:00:35.07,0:00:37.88,Default,,0000,0000,0000,,The grey matter processes information\Nin the brain,
Dialogue: 0,0:00:37.88,0:00:41.67,Default,,0000,0000,0000,,directing signals and sensory stimuli\Nto nerve cells,
Dialogue: 0,0:00:41.67,0:00:46.70,Default,,0000,0000,0000,,while white matter is mostly made up\Nof fatty tissue and nerve fibers.
Dialogue: 0,0:00:46.70,0:00:48.65,Default,,0000,0000,0000,,In order for our bodies to move,
Dialogue: 0,0:00:48.65,0:00:51.55,Default,,0000,0000,0000,,information needs to travel from\Nthe brain's grey matter,
Dialogue: 0,0:00:51.55,0:00:52.95,Default,,0000,0000,0000,,down the spinal cord,
Dialogue: 0,0:00:52.95,0:00:56.19,Default,,0000,0000,0000,,through a chain of nerve fibers\Ncalled axons
Dialogue: 0,0:00:56.19,0:00:58.19,Default,,0000,0000,0000,,to our muscles.
Dialogue: 0,0:00:58.19,0:01:04.11,Default,,0000,0000,0000,,So how does practice or repetition\Naffect the inner workings of our brains?
Dialogue: 0,0:01:04.11,0:01:06.26,Default,,0000,0000,0000,,The axons that exist in the white matter
Dialogue: 0,0:01:06.26,0:01:09.26,Default,,0000,0000,0000,,are wrapped with a fatty substance\Ncalled myelin.
Dialogue: 0,0:01:09.26,0:01:14.72,Default,,0000,0000,0000,,And it's this myelin covering, or sheath,\Nthat seems to change with practice.
Dialogue: 0,0:01:14.72,0:01:18.42,Default,,0000,0000,0000,,Myelin is similar to insulation\Non electrical cables.
Dialogue: 0,0:01:18.42,0:01:22.61,Default,,0000,0000,0000,,It prevents energy loss from electrical\Nsignals that the brain uses,
Dialogue: 0,0:01:22.61,0:01:26.24,Default,,0000,0000,0000,,moving them more efficiently\Nalong neural pathways.
Dialogue: 0,0:01:26.24,0:01:30.65,Default,,0000,0000,0000,,Some recent studies in mice suggest\Nthat the repetition of a physical motion
Dialogue: 0,0:01:30.65,0:01:36.01,Default,,0000,0000,0000,,increases the layers of myelin sheath\Nthat insulates the axons.
Dialogue: 0,0:01:36.01,0:01:40.45,Default,,0000,0000,0000,,And the more layers, the greater\Nthe insulation around the axon chains,
Dialogue: 0,0:01:40.45,0:01:43.31,Default,,0000,0000,0000,,forming a sort of superhighway\Nfor information
Dialogue: 0,0:01:43.31,0:01:46.16,Default,,0000,0000,0000,,connecting your brain to your muscles.
Dialogue: 0,0:01:46.16,0:01:48.11,Default,,0000,0000,0000,,So while many athletes and performers
Dialogue: 0,0:01:48.11,0:01:50.89,Default,,0000,0000,0000,,attribute their successes \Nto muscle memory,
Dialogue: 0,0:01:50.89,0:01:54.00,Default,,0000,0000,0000,,muscles themselves \Ndon't really have memory.
Dialogue: 0,0:01:54.00,0:01:57.26,Default,,0000,0000,0000,,Rather, it may be the myelination\Nof neural pathways
Dialogue: 0,0:01:57.26,0:02:00.22,Default,,0000,0000,0000,,that gives these athletes \Nand performers their edge
Dialogue: 0,0:02:00.22,0:02:04.74,Default,,0000,0000,0000,,with faster and more efficient \Nneural pathways.
Dialogue: 0,0:02:04.74,0:02:06.59,Default,,0000,0000,0000,,There are many theories that attempt
Dialogue: 0,0:02:06.59,0:02:10.72,Default,,0000,0000,0000,,to quantify the number of hours,\Ndays, and even years of practice
Dialogue: 0,0:02:10.72,0:02:13.32,Default,,0000,0000,0000,,that it takes to master a skill.
Dialogue: 0,0:02:13.32,0:02:15.75,Default,,0000,0000,0000,,While we don't yet have a magic number,
Dialogue: 0,0:02:15.75,0:02:20.37,Default,,0000,0000,0000,,we do know that mastery isn't simply about\Nthe amount of hours of practice.
Dialogue: 0,0:02:20.37,0:02:24.27,Default,,0000,0000,0000,,It's also the quality and effectiveness\Nof that practice.
Dialogue: 0,0:02:24.27,0:02:26.08,Default,,0000,0000,0000,,Effective practice is consistent,
Dialogue: 0,0:02:26.08,0:02:27.60,Default,,0000,0000,0000,,intensely focused,
Dialogue: 0,0:02:27.60,0:02:29.95,Default,,0000,0000,0000,,and targets content or weaknesses
Dialogue: 0,0:02:29.95,0:02:34.15,Default,,0000,0000,0000,,that lie at the edge \Nof one's current abilities.
Dialogue: 0,0:02:34.15,0:02:36.24,Default,,0000,0000,0000,,So if effective practice is the key,
Dialogue: 0,0:02:36.24,0:02:39.32,Default,,0000,0000,0000,,how can we get the most \Nout of our practice time?
Dialogue: 0,0:02:39.32,0:02:41.08,Default,,0000,0000,0000,,Try these tips.
Dialogue: 0,0:02:41.08,0:02:43.30,Default,,0000,0000,0000,,Focus on the task at hand.
Dialogue: 0,0:02:43.30,0:02:47.18,Default,,0000,0000,0000,,Minimize potential distractions by turning\Noff the computer or TV
Dialogue: 0,0:02:47.18,0:02:49.84,Default,,0000,0000,0000,,and putting your cell phone \Non airplane mode.
Dialogue: 0,0:02:49.84,0:02:54.30,Default,,0000,0000,0000,,In one study, researchers observed 260\Nstudents studying.
Dialogue: 0,0:02:54.30,0:02:55.36,Default,,0000,0000,0000,,On average,
Dialogue: 0,0:02:55.36,0:03:00.28,Default,,0000,0000,0000,,those students were able to stay \Non task for only six minutes at a time.
Dialogue: 0,0:03:00.28,0:03:03.16,Default,,0000,0000,0000,,Laptops, smartphones, \Nand particularly Facebook
Dialogue: 0,0:03:03.16,0:03:05.66,Default,,0000,0000,0000,,were the root of most distractions.
Dialogue: 0,0:03:05.66,0:03:07.86,Default,,0000,0000,0000,,Start out slowly or in slow-motion.
Dialogue: 0,0:03:07.86,0:03:12.86,Default,,0000,0000,0000,,Coordination is built with repetitions,\Nwhether correct or incorrect.
Dialogue: 0,0:03:12.86,0:03:16.46,Default,,0000,0000,0000,,If you gradually increase the speed\Nof the quality repetitons,
Dialogue: 0,0:03:16.46,0:03:18.98,Default,,0000,0000,0000,,you have a better chance \Nof doing them correctly.
Dialogue: 0,0:03:18.98,0:03:23.80,Default,,0000,0000,0000,,Next, frequent repetitions with allotted\Nbreaks are common practice habits
Dialogue: 0,0:03:23.80,0:03:26.19,Default,,0000,0000,0000,,of elite performers.
Dialogue: 0,0:03:26.19,0:03:29.61,Default,,0000,0000,0000,,Studies have shown that many top athletes,\Nmusicians, and dancers
Dialogue: 0,0:03:29.61,0:03:34.82,Default,,0000,0000,0000,,spend 50-60 hours per week on activities\Nrelated to their craft.
Dialogue: 0,0:03:34.82,0:03:37.64,Default,,0000,0000,0000,,Many divide their time \Nused for effective practice
Dialogue: 0,0:03:37.64,0:03:41.91,Default,,0000,0000,0000,,into multiple daily practice sessions\Nof limited duration.
Dialogue: 0,0:03:41.91,0:03:45.46,Default,,0000,0000,0000,,And finally, practice in your brain\Nin vivid detail.
Dialogue: 0,0:03:45.46,0:03:48.15,Default,,0000,0000,0000,,It's a bit surprising, but a number\Nof studies suggest
Dialogue: 0,0:03:48.15,0:03:50.90,Default,,0000,0000,0000,,that once a physical motion \Nhas been established,
Dialogue: 0,0:03:50.90,0:03:54.30,Default,,0000,0000,0000,,it can be reinforced \Njust by imagining it.
Dialogue: 0,0:03:54.30,0:03:59.92,Default,,0000,0000,0000,,In one study, 144 basketball players\Nwere divided into two groups.
Dialogue: 0,0:03:59.92,0:04:03.58,Default,,0000,0000,0000,,Group A physically practiced \None-handed free throws
Dialogue: 0,0:04:03.58,0:04:06.98,Default,,0000,0000,0000,,while Group B only \Nmentally practiced them.
Dialogue: 0,0:04:06.98,0:04:09.82,Default,,0000,0000,0000,,When they were tested at the end\Nof the two week experiment,
Dialogue: 0,0:04:09.82,0:04:13.25,Default,,0000,0000,0000,,the intermediate and experienced\Nplayers in both groups
Dialogue: 0,0:04:13.25,0:04:16.98,Default,,0000,0000,0000,,had improved by nearly the same amount.
Dialogue: 0,0:04:16.98,0:04:20.29,Default,,0000,0000,0000,,As scientists get closer to unraveling\Nthe secrets of our brains,
Dialogue: 0,0:04:20.29,0:04:24.46,Default,,0000,0000,0000,,our understanding of effective practice\Nwill only improve.
Dialogue: 0,0:04:24.46,0:04:27.79,Default,,0000,0000,0000,,In the meantime, effective practice\Nis the best way we have
Dialogue: 0,0:04:27.79,0:04:29.70,Default,,0000,0000,0000,,of pushing our individual limits,
Dialogue: 0,0:04:29.70,0:04:31.20,Default,,0000,0000,0000,,achieving new heights,
Dialogue: 0,0:04:31.20,0:04:33.75,Default,,0000,0000,0000,,and maximizing our potential.