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2012 ASPC Americas Continental Forum
Toronto, CAN
John Underwood USA
and their effect on mental and physical performance
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PRESENTER JOHN UNDERWOODA former NCAA All-American, International-level distance runnerand World Masters Champion, John has coached or advised more
than two dozen Olympians including World and Olympic Champions.He is a noted expert in recovery, brain body connection. He hasappeared as a guest commentator for ABC Wide World of Sports forOlympic Drug Scandals. John has worked with nearly all sport
federations including the NCAA, NHL, NBA, NFL, the U.S. OlympicCommittee, Sport Canada and the International Olympic Committee.John is Human Performance Consultant to the US Navy SEALS
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USOC LabLake Placid, NY
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John Underwoodhas conductednearly 14,000physiologicaltests over thepast 20 years
on eliteathletes.
The followingslides reflecthis efforts todeter drug useby athletes.
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Laboratory Testing
Human Performance ProjectUnited States Navy SEALS
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Modernization has affected factors inathlete development which are clearly
not conducive to optimal mental and
physical performance
DEDICATION
MOTIVATION
FOCUSDISCIPLINE
CHARACTER
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The lifestyle of this century has created
conflicts and dilemmas that greatly
reduce the effectiveness of top levelathletes to train, recover and perform
consistently at or near their best.
Time to train
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The effect of sleep on high level mental and
physical performance
The effect of stress on high level mental and
physical performance
The effect of social drugs on high level mental
and physical performance
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Physiological Considerations for Recovery in Elite Hockey
John Underwood Director American Athletic Institute
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If we do not teach athletes to live an optimal lifestyle
They will still make one up!
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8%DNA of thirteen individuals
1 2 3 4 5 6 7 8 9 10 11 12 13
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No amount of
talent will
overcome alifestyle that is
in conflict with
elite athletic
performance
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STRESSTIME MANAGEMENT
SLEEP/CNS FATIGUE
RECOVERY
DIET/NUTRITIONADVANCED TECHNOLOGY
SOCIAL DRUG USE
PRESCRIPTION DRUG USE
SUPPLEMENTS
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Its not just what you are willing to give
Its what you are willing to give up!
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In sport we spend most of
our time looking at
positives and ignore to a
great extent the negatives
Bl d l
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Blood glucose up
Muscles Fueled
Hydrated
Body systems restedCNS rested
Hormones up
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Poor Diet
Poor Sleep
Stress
CNS Overstimulation
Social Drug Use
Poor Recovery
Poor Training Methods
ALL SYSTEMS NO
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Too much (VOLUME)
Too hard (INTENSITY)
SICK
INJURED
MENTAL/PSYCHOLOGICAL
PRETENDING that you care
LIFESTYLE (MOST COMMON)
TRAINING
POOR
RECOVERY
P f F t
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Performance Factors
LIFESTYLE
TRAINING
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The single largest factor in
athletic development is timeMatveev USSR
Time management
Every day mattersEvery day counts
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Everyone gets 24 hours ...
its how you use them that matters
The human body can adapt to less time
but there are serious deficits in mental
and physical performance
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1-3 WORKOUTS PER DAY4-6 HOURS BETWEEN WORKOUTS
24 HOURS FOR FULL RECOVERY
1 HOUR MAX FOR HIGH INTENSITY
It is now necessary to monitor athlete time
management with them and for them due to the
societal influences that are affecting development.
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We know training , trainingeffect and recovery are
optimal early in day
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The brain seems to be able to build up
energy deficits or energy reserves over
several days and will function at that level.
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The single biggest factor in
optimal performance
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The total surface area of 100 billion neurons is
equivalent to four (4) full size football fields.
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Brain and Movement
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Physical Movements
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Neuronal activity during physical activity
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Reaction Time best indicator
of CNS Recovery/Readiness
Sending Signals
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Normal Humans
.215- .362 Sec.
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Reaction Timing Test
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REACT
Twenty four elite athletes
reaction time to visual
stimulus rested:
.186Sec.Twenty four elite athletes reaction
time no sleep overnight:
.246Sec.
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Fatigued
Forget it
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RECHARGE
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You need 1 -2 1/2 hours of REMYou need 8 hours of total sleep to get it
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TOTAL SLEEP ACCUMULATED REM
4-6 HOURS 40-54 MINS
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Blood flow in brain
No sleep
Pre-Movement
Movement
Balance
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Decreased sleep onset latency
Increase in slow wave sleep
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Transition to deep sleep
Lost REM
Increase in slow wave sleep
Decrease in total REM sleep and REM sleep density
X X X X X
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Rest means Rest
The CNS can rest
and reboot
critical energywhen the brain
function is
minimal
Biggest Drain
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The visual cortex drains much of the CNS
energy during the waking hours.
ABILITY TO TRACK AND
FOLLOW MOVING
OBJECTS
ABILITY TO DETERMINE
DEPTH BETWEEN
OBJECTS
THE ABILITY TO
DETERMINE THE SPEED
OR VELOCITY AT WHICH
AN OBJECT ISTRAVELING
Biggest Drain
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Is not conductive to optimal training,
recovery, adaptation or performance.
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Technology has increased significantly
the sedentary hours per week for all
populations including athletes.
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Arousal
ProcessingReaction
Balance
Muscle Memory
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ENERGY DRINKS
There is no way
to make up for
the deficits of
lost sleep with
stimulants
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PHYSICALPSYCHO-SOCIAL
EMOTIONAL
CNS
STRESS
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If we can limit the expenditure of energy duringthe waking hours we can build energy reserves for
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the waking hours we can build energy reserves for
high level physical /mental activity. Much of
this can be utilized in CNS readiness!
Wasting Energy
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TV VIDEOS
TEXTING
SOCIAL LIFE
AFFILIATIONS
ACADEMICS
JOB STRESS
RELATIONSHIP STRESS
FAMILY STRESS
PHYSICAL STRESS
EMOTIONAL STRESS
METABOLIC STRESS
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LIFESTYLE AND RECOVERY
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LIFESTYLE AND RECOVERY
The single most overlooked aspect of athlete
failure is issues related to recovery
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24 HOURS
BODY MUST BE RESTED WHEN YOU TRAIN
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The CNS takes much longer to
recover than the heart lungs and
muscle systems
BODY MUST BE RESTED WHEN YOU TRAIN
RECOVERY
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RECOVERY
DYNAMICS OF RECOVERY AND TIME
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Neuro-Muscular Fatigue
Metabolic Fatigue
Structural Fatigue
Endocrine Fatigue
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During the first hour after a workout the majority of
recovery takes place and training effect is maximized.
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The single most critical factor in training effect
taking place or not
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The highest rates of nutrient
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The highest rates of nutrient
uptake occur during the
first 10mins after training .
This is because all the nutrient transport and storage
mechanisms become switched on thus increasing the body's
absorption rates. The nutrients that are required are glucose(from Carbohydrate) and amino acids (from Proteins).
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There is muscle damage from any kind of physical activity
The higher the intensity the greater the damage
S f
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Soreness after
training
1-3-5-7 hours
post workout
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NORMAL MODERATE EXTREME
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Single Photon Emission Computerized Tomography
SPECT
Amen Clinics
We now have
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Amen Clinics
indisputable
evidence ofsystemic
damage and
cumulativedamage.
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TOP FRONTAL BOTTOM SIDE
Amen Clinics
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60
JR. ATHLETES REPORTING ALCOHOL USE DURING SPORT YEAR
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0
10
20
30
40
50
%USE 14.1 27.5 34.6 42.8 49.1 58.5
13 14 15 16 17 18AGE
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Lifestyle choices begin early in athlete
populations. They are in independent situations
from a much earlier age and are influenced much
more by pack mentality
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SocialDrugs
27% MARIJUANA
Brain Activity Alcohol
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Brain Activity Alcohol
Not underinfluence Intoxicated
Brain Activity Marijuana
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Brain Activity Marijuana
Not underinfluence Stoned
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Take your chances
Amen Clinics
Positives and Negatives
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Positives and Negatives
A SINGLE CHECK IN THIS
COLUMN AND IT IS ALL UNDONE
MarijuanaAlcohol
EVERY CHECK IN THIS COLUMNWILL HELP YOU MAXIMIZE
YOUR PERFORMANCE:
Elevate Blood GlucoseRested (8+ hours of sleep)Post Training Nutritional RecoveryNon-weight BearingRestRefuelRehydrateSleep
Maximum Results for your effort!
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For 24 hours
after heavydrinking, it is
impossible to
have any
training effecttake place
There are
ff t f
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effects from
any amount ofalcohol.
Even one
drink!
PHYSICAL
COGNITIVE
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The hangover is just the beginning
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IN BLOOD
The more you drink the more youimpair brain, body and CNS function.
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At what level will
alcohol leave a
residual effect anddecreased mental and
physical performance
over time?
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Effects of alcohol begin at 1-2 drinks
Effects increase dramatically at 3-4 drinksEffects at 5-6 drinks have serious residual effect
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The residual effect of alcohol
or a hangover has been shown to
reduce performance by an average
of 11.4% in elite athlete
populations.
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< O2
CO2
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>CO2
< VE
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Heavy maximal level
training followed by
i l h l
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excessive alcohol
consumption can result
in hormonal
disruptions for up to
96 hours (4 days)
(12-20 hours
after
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the start of
drinking) the
testosteronelevel was
only about half
what it was
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Some males who drink heavily & regularly havetestosterone levels similar to female levels.
Females have 1/10th
of the training
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of the training
hormones of men.
Training effect is
much more fragile
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Alcohol stays in the female body longer
Females have less of the
enzymes to breakdown alcohol
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Injury rate for
drinkers is 54%
Injury rate for
non drinkers is
23%NCAA Injury Study
Maintains muscle mass
Repairs muscle fiber
F t t b li
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Fat metabolism
Carbohydrate metabolism
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0-10 YARDS
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0-5 yds.
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FATAlcohol
tl
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FAT
BURNINGDECREASED
greatly
affects theamount of fat
your body can
and will burn
for energy!
Just a mere 24g (less than one ounce) of alcohol
consumption showed whole-body fat oxidation ( the rate at
which your body burns fat) decreased by a whopping 73%!
American Journal of Clinical Research
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American Athletic Institute has studied the impact of
alcohol on condition in elite athletes. Impact has shown
significant projections in lost physiological condition
that correlates to as much as14 days of lost training effectfor each time drunk
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THC attaches to receptors in the brain and
impacts learning, memory, reaction, movement
and coordination.
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There are membranes of particular nervecells in the brain that have special protein
receptors called, cannabinoid receptors,
that bind with the THC. When the THC binds
to these nerve receptors, a series of
chemical reactions occur that alter the
function of those nerve cells.
Deposit Sites
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NIDA
Cannabinoid Receptorsin Brain
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memorycognitionreward
sensory perceptionemotionsmotor control
movement memorycoordination
Pre Movement-Movement
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LOCATOR
Human Movement
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Initiation of impulses for
movement during finger tapping
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NON USERSIMPLE HAND SKILL
MARIJUANA USERSIMPLE HAND SKILL
Note: Subject not under influence during scan.
SkillRecall
Area
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Equilibrium Balance
Muscle tone
Ability to perform rapid alternating movements
CoordinationCEREBELLUM
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WHITE MATTER
WEED and REACTION
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Average in the
.300-.450msec range.
*Highly functional trained athletes
have faster reaction times
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Brain scans showing CB1 receptor down-regulation in the cortexof the human brain red and yellow color)Marijuana smokers show a decrease in
cannabinoid receptor activity, which correlates
with the number of years of cannabis smoking.
Society for Nuclear Medicine 2011
The deficits are reversed after
just 4 weeks of abstinence
Change the way you live
and you will change the
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way you can compete