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Mental and Physical Performance Copyright AAI © John Underwood American Athletic Institute PRESENTER JOHN UNDERWOOD A former NCAA All-American, International-level distance runner and World Masters Champion, John has coached or advised more than two dozen Olympians including World and Olympic Champions. He holds three International Olympic Solidarity diplomas for coaching and has been a crusader for drug-free sport at all levels. John’s innovative program “PURE PERFORMANCE”, has gained international prominence. He is the Chemical Health Consultant for the New York Public High School Athletic Association drug prevention program. He has conducted the only physiological case study, of the residual effect of alcohol on elite athletic performance. John recently spoke at the Department of Justices’ National Leadership Conference. He has appeared as a guest commentator for ABC Wide World of Sports for Olympic Drug Scandals. John has worked with nearly all sport federations including the NCAA, NHL, NBA, NFL, the U.S. Olympic Committee, Sport Canada, the International Olympic Committee and the U.S. Navy SEALS. John Underwood has conducted nearly 14,000 physiological tests over the past 20 years on elite athletes. The following slides reflect his efforts to deter drug use by athletes. Human Performance Project The single most significant factor in optimal performance is CNS readiness… SLEEP/REM Sleep is clearly a predictor of performance in skill based activity. Blood flow in brain No sleep Rest means Rest… The CNS can rest and reboot critical energy when the brain function is minimal… Energy Drinks Why athletes should not use them? Sending signals vast distances from our brain via our CNS to human muscle, is what athletic performance is all about. Every aspect of body function depends on our brain. Your brain runs your body Take extra good care of it… Just like your body , your brain needs time to reboot or rest or recharge In 24 hours per day your brain and your CNS only gets to rest 1 ½ - 2 ½ hours. It is during a small percent of time during sleep, known as REM You cannot overcome rest/sleep deficits by using stimulants. Blood flow in brain 8 hours sleep No sleep a large body of converging medical evidence shows that sleep helps secure memory and learning, mental and physical performance. “all ran faster and made more shots over a period in which they slept at least 10 hours a night.” Stanford BB Study "Athletes who get an extra amount of sleep are very likely to improve their performance in a game" Stanford BB Study A Stanford University study may help persuade at least student athletes to make more time for sleep. Cheri Mah, a researcher at Stanford, worked with basketball players, who all ran faster and made more shots over a period in which they slept at least 10 hours a night. "Athletes who get an extra amount of sleep are more likely to improve their performance in a game," says Mah, who released results from an ongoing study in June. "It's not common knowledge, because if people understood how much of a difference (getting more sleep) could make athletically," they'd incorporate it more into their lives and not focus solely on nutrition and exercise. What will work better, a totally rested brain and CNS or an exhausted brain and CNS jacked up on stimulants? The CNS can only be at maximal intensive level for physical activity and function for 2-3 hours during a 24 hour period Over stimulation of the Central Nervous System eventually results in chronic fatigue and breakdown. Remember all muscle function is dependent on signals sent from the CNS and brain We can do mental work for up to 14 hours per day We can do high level physical work for up to 2-3 hours per day The CNS can only be at maximal intensive level for physical activity and function for 2-3 hours during a 24 hour period Over stimulation of the Central Nervous System eventually results in chronic fatigue and breakdown. ENERGY DRINKS ACTUALLY LIMIT THE ABILITY TO MAINTAIN HIGH LEVEL MENTAL OR PHYSICAL PERFORMANCE RATHER THAN INCREASE IT. Your choice for optimal performance begins with being rested, so you can be at your best. Anything else isn’t even close…