Internal or external focus on a goal can produce different performance outcomes. Let’s take throwing a ball at a target for example. Someone who is more internally focused with focus on the strength in their arm needed to throw the ball to a target. A person who is externally focused will try to throw the ball at the target. These are two subtle, distinct methods of throwing a ball. The question is which method is better?
The basis for this
research comes from a hypothesis called the Constrained Action hypothesis. This
hypothesizes that when you focus your attention on the outcome of an action,
rather than on the body’s movement, one’s motor performance can be improved. I
wasn’t aware of such a theory but at my last workout [09/30] after reading this
article I put it to the test.
Limitations
of the Study: Who Does This Apply To?
A study with a small
sample size of 10 people [5 male, 5 female], which may not be the basis for the
most reliable information. Admittedly 10 people is not a lot. However, in
scientific research, even small sample sizes can provide valuable insight if
the method of study is rigorous.
There were stringent criteria
for those that could participate in the study. They had to have no lower
extremity injury in the prior six months; the left leg had to be the preferred
leg; and no serious medical intervention injuries which may have included
capsule, ligament, or menisci injuries or bone implantations of any kind. These
restrictions may limit the generalizability of the findings to the broader
population, but for the purpose of studying brain activity and movement focus,
this sample provides a controlled setting.
Method of
Study
The study was
conducted with the participants lying in a Functional Magnetic Resonance Imaging
(fMRI) machine. It’s a machine that actively shows how different parts of the
brain work during real-time stimulus from either the participant or by the researchers.
All of the participants were tested in both the internal and external focus
condition. While they were in the fMRI machine, the muscle movement they were
instructed to make were leg movements and they were to keep time with a
metronome operating at 1.2 Hz (or .833 seconds). Meaning the knee had to be
extended every 1.2 Hz.
External Focus
While lying in the
fMRI machine, the participants had a mirror that allowed them to view their
feet. While keeping time with a metronome, the participants were to extend
their knee towards a white piece of tape that was placed directly above the
tibia with the instruction: “Please focus on extending toward the target while
moving your limb to the metronome.”
The use of the white
tape was to have the participants visually see the goal with their leg. If their
leg starts building up fatigue over time, the theory is that the goal should be
the motivator for completing the task.
Internal
Focus
Similarly in the
external focus condition, the participants would be lying in the fMRI machine.
However, this time there was no mirror and no white piece of tape above the tibia.
The patients received this instruction: “Please focus on squeezing your
quadriceps while moving your limb to the metronome.”
By focusing on squeezing
the quadricep muscles, it is assumed that the fatigue felt in the leg can amplify
sensations of discomfort in the brain leading to an earlier cessation of leg
movements.
Results of
the Study
Using the data that
they acquired from the fMRI machine the researchers found that the constrained
action hypothesis supported the results. When the participants performed the
external focus exercises, opposed to the internal focus, there was an increase
in activation in areas of brain regions associated with vision and the
temporal-occipital fusiform gyrus cortex. Those last five words is science talk
for the part of the brain that helps to process visual information involved in
recognizing faces, objects, and at times words. It’s like a specialized part of
the brain that helps you to make sense of what you’re seeing.
With this data the
researchers concluded that the increase activation in the brain could be
influential in the development of positive neuroplasticity – changes in the
brain that promote learning and improved motor control. They assume that if you
were to have more of an internal focus of motor control it generally leads to poor
neuromuscular efficiency, reduced maximal force production, and overall poorer
performance. Essentially, thinking to much about how your body moves can impair
performance, whereas focusing on the outcome helps streamline the body’s
movement patterns.
My
Analysis
The first workout I
performed when I got to the strength training portion was the deadlift. I’m a
bit slow when it comes to remembering things so the first set I performed my
lift, business as usual. But then I remembered the study. First, I’d like to
say that I find that I have been training more in the internally focused
domain. When I performed the deadlift I was more focused on the strain of the
weight on my lower back, fingers and arms and was waiting for the fatigue to
build up until I couldn’t take the weight anymore. But that was just the first
set.
For the following sets
I experimented with performing an externally focused goal. I told myself that I
would perform 12 reps and count each rep when my back was perpendicular to the
ground.
My conclusion about
the difference between these two methods of focus is that completing the sets
were much easier with the external goal setting method. But because I believe
that the mind is a powerful tool and can empower your sense of belief whether
for better or for worse, I’m not sure if it truly was easier having an external
goal rather than an internal goal. In fact for the rest of my workouts I
performed externally focused set goals. Let me be clear, completing these sets
felt easier, but did they feel easier because I wanted them to feel easier or
because they actually were due to how the human brain operates?
What About
You?
For my readers, let me
know which method of focus you typically perform in your own activities. The
focus doesn’t have to be specific to working out. For instance, focusing on
each brush stroke vs focusing on the end result of the painting.
If you’re curious to learn more about how intrinsic vs. extrinsic motivation impacts your ability to achieve results, I recommend reading my earlier post: Using Words to Surmount Learning Obstacles.
Although I am working on becoming a
personal trainer, I currently am not one. The information in this post is
intended to be a simplified summary of the scientific paper. If you can find
one to trust, consult a doctor or medical professional for advice on health and
fitness related matters. For those interested in exploring the study in more
depth, I encourage you to read the full article. You can find the reference
below.
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