Mental and Physical Performance John Underwood American Athletic Institute Copyright AAI ©

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.

Measuring Potential

14,000 TESTS 20 YEARS 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. John Underwood of the AAI has conducted physiological tests for the past twenty years and by first studying what makes optimal performance possible, he has a perspective for what ruins it. It is from this vantage point that these slides were made.

28 OLYMPIANS 5 MEDALISTS

Human Performance Project NAVY SEALS Human Performance Project

The single most significant factor in optimal performance is CNS readiness… What do we know?

Your brain runs your body Mess with your brain Mess with your body CNS READINESS

Sleep is clearly a predictor of performance in skill based activity. SLEEP/REM Sleep is clearly a predictor of performance in skill based activity. 6 Hours 40 Minutes

11/2 -21/2 HOURS OF REST IN 24 HOURS REM

IF THE BRAIN DOESN'T WORK Rested Tired Blood flow in brain 8 hours sleep No sleep WORKS FAILS IF THE BRAIN DOESN'T WORK THE BODY DOESN'T WORK

1 1/2 - 2 1/2 HOURS 8 HOURS OF SLEEP

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INTERNET Nearly 2/3 of brains activity Rest means Rest… The CNS can rest and reboot critical energy when the brain function is minimal… Nearly 2/3 of brains activity

Why athletes should not use them? Energy Drinks Why athletes should not use them?

Your brain runs your body 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. Mess with your brain Mess with your body Your brain runs your body Take extra good care of it…

Is it rested and ready? Just like your body , your brain needs time to reboot or rest or recharge

11/2 -21/2 HOURS OF REST IN 24 HOURS 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.

IF THE BRAIN DOESN'T WORK Rested Tired Blood flow in brain 8 hours sleep No sleep WORKS FAILS IF THE BRAIN DOESN'T WORK THE BODY DOESN'T WORK

SLEEP REST 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 BRAIN BODY

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. Sleep & Play Better

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NOT THE ANSWER What will work better, a totally rested brain and CNS or an exhausted brain and CNS jacked up on stimulants?

OVERSTIM 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 25

OVERSTIM 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 14 2-3 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. 26

MENTAL PHYSICAL 14 HOURS 2-3 HOURS Your choice for optimal performance begins with being rested, so you can be at your best. Anything else isn’t even close…