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arousal regulation Flashcards

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1
Q

how to increase sefl-awarness of arousal?

A

think about best performace and fill out the Checklist of Performance States e.g how anxious
then think about worst performance and fill it out again

compare the responses to see levels of feelings at different performance states

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2
Q

what is the first step towards learning to regulate arousal?

A

becoming more aware of arousal levels during performance and noticing how feelings affect performance

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3
Q

what is the difference between elite and non-elite athletes in their view of anxiety?

A

elite athletes view anxiety as as facilitative and feel they can control it
non-elite athletes interpret anxiety as debilitative

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4
Q

what is the difference between athletes who view their anxiety as facilitative and debilitative?

A

facilitative - use coping strategies

debilitative - limited use of coping strategies

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5
Q

what are the 3 groups of anxiety reduction techniques?

A

somatic
cognitive
multimodal

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6
Q

what are the 3 critical time periods in the interpretation of anxiety?
what do those that view anxiety as facilitative do differently than those who view anxiety as debilitative?

A

after performance, 1 or 2 days before and the day of competition

during these times, facilitators use psychological skills to control the cognitive and somatic anxiety experience

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7
Q

will athletes use more physical or mental relaxation techniques when coping with competition anxiety and everyday anxieties?

A

physical to cope with competition anxiety

mental to cope with everyday anxieties

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8
Q

do professional athletes engage in more relaxation than non-professional athletes?

A

yes

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9
Q

what do somatic anxiety techniques aim to reduce?

A

physiological arousal associated with increased somatic anxiety

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10
Q

what are 3 examples of somatic anxiety reduction techniques?

A

biofeedback
progressive muscle relaxation
breath control

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11
Q

what assumptions is progressive muscle relaxation based on?

A

not possible to be relaxed and tense at the same time
possible to learn difference between tense and relaxed
relaxation of muscles through decreased muscle tension will decrease mental tension

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12
Q

what is progressive muscle relaxation?

A

full contraction tensing and relaxaing specific muscle groups until the whole body is relaxed

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13
Q

how did progressive muscle relaxation reduce anxiety?

A

distraction from anxiety state

correlation between how body feels and thoughts so feel better = think better

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14
Q

what is the overal goal of progressive muscle relaxation?

A

to develop ability to detect tene muscles and relax them on site during a competition

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15
Q

what is generally the first physical symptom of anxiety?

A

a change in breathing rate

becomes short, shallow and irregular

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16
Q

how does breathing increase and decrease muscle tension?

A

holding breath increases muscle tension

breathing out decreases msucle tension

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17
Q

what is the general ratio used for breath relaxation?

A

1:2 inhalation to exhalation

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18
Q

when is the best time to use breath control?

A

during a break or half time in a competition

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19
Q

how does breath control reduce anxiety?

A

controlling breathing reverses process of increased anxiety through irregular breathing

relaxes shoulders and neck muscles

less likely to be bothered by distractions

renews energy

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20
Q

what does biofeedback involve?

A

using an electric device to monitor and provide feedback on physiological responses such as muscle activity

can be used to alert an athlete to exact areas of tension during specific actions

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21
Q

how can rifle shooters improve their performance using biofeedback?

A

they can fire between heartbeats

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22
Q

how does biofeedback work?

A

increasing awareness of physiological responses such as muscle tension gives the athlete a greater possibility of control

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23
Q

what are 3 types of cognitive anxiety reduction techniques?

A

relaxation response
autogenic training
systematic desensitisation

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24
Q

what is the theory behind the effectiveness of cognitive anxiety reduction techniques?

A

relaxing the mind will in turn relax the body and enable greater concentration

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25
Q

what is the relaxation response?

A

applies the basic methods of meditation to mentally prepare for a competition by quieting the mind which improves focus

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26
Q

what 4 elements does the relaxation response require?

A
  1. a quiet place
  2. comfortable position NOT lying in bed
  3. repeat a word over and over
  4. passive attitude
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27
Q

is the relaxation response a good technique to use right before an event?

A

no, could become too relaxed and lethargic

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28
Q

has meditation been proved effective?

A

yes, shown to improve performance and reduce self-reported tension

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29
Q

what is autogenic training?

A

series of exercises that produce sensations (particularly of warmth and heaviness)

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30
Q

what are the 6 hierarchical stages of autogenic training?

A
  1. heaviness in extremeties
  2. warmth in extremities
  3. regulation of cardiac activity
  4. regulation of breathing
  5. abdominal warmth
  6. cooling of the forehead
31
Q

how does Wolpe argue people learn to be anxious?

A

through classical conditioning of having high levels of anxiety in presence of certain stimuli

32
Q

what is the goal of systematic desensitisation?

A

replace nervs activity with a competing behaviour

33
Q

example of use of systematic desensitisation?

A

train client in deep muscle relaxation
create and anxiety hierarchy
picture first stage of hierarchy and relax until no anxiety

34
Q

what are 3 multimodal anxiety reduction packages?

A

cognitive-affective stress management training
stress innoculation training
hypnosis

35
Q

what are multimodal anxiety reduction packages?

A

can alleviate both cognitive and somatic anxiety by helping athetes develop coping skills for a range of situations

36
Q

what is cognitive-affective stress management training?

A

teaches a person a coping response that uses reaxation and cognitive components to control arousal

37
Q

what does the stress management training model account for?

A

the situation
mental appraisal of situation
physiological response
actual behaviour

38
Q

what are some of the intervention strategies offered by stress management training?

A

relaxation skills
cognitive restructuring
self-instructional training

39
Q

what are the 5 phases of Smith’s stress management training?

A

1) pretreatment assessment - assess circumstances that produce stress and their response
2) treatment rationale - use biofeedback to analyse stress responses and emphasise educational benefit of training
3) skill acquisition - develop integrated coping response
4) skill rehearsal - inducing different stress levels for the ppts to use their coping skills
5) posttraining evaluation - use of inventories and self-report techniques to evaluate results of programme

40
Q

what is cognitive restructuring?

A

identify irrational and stress-inducing self-statements and restructured into more positive thoughts

41
Q

what is self-instructional training?

A

teaches people to provide themselves with instructions to improve concentration and problem solving
(self commands)

42
Q

what does stress innolculation training involve?

A

expose individual to increasing amounts of stress so they learn to cope and improve immunity to stress

43
Q

what are the 4 stages when breaking down a stressful situation using the stress innoculation training?

A

1) preparing for stressor
2) controlling and handling stressor
3) coping with feelings of being overwheled
4) evaluating coping effrots

44
Q

examples of coping techniques used in stress innoculation trainng?

A

imagery
role playing
homework assignments

45
Q

what is hypnosis?

A

an altered state of consciousness induced when a person is in an unusually relaxed state and responds to suggestions for making alterations in e.g feelings

46
Q

what are the 4 stages in hypnosis?

A

induction phase - achiveing a relaxed state then put n a hypnotic trance

hypnotic phase - asked to respond to specific suggestions (posthpnotoc sugggestions)

waking phase - comes of out trance

posthypnotic phase - perform posthypnotic suggestions e.g how they should feel in competitions

47
Q

how many out of 64 studies showed stress components were optimised using anxiety reduction techniques?

A

52 (81%)

48
Q

out of 39 studies using interventions, how many found positive performance effects and how many found reduction in stress and improved performance?

A

performnce - 30 (77%)

performace and stress - 22 (56%) which suggests reducting anxiety doesn’t necessarily increase performance standard

49
Q

most effective technique in performance enhancement?

A

multimodal

50
Q

what does the matching hypothesis state?

A

anxiety management technqiue should be matched to a particular anxiety problem

theoretical and practical solution

e.g cognitive treated mentally and somatic treated physically

51
Q

not sure what type of anxiety is most problematic?

A

multimodal technique

52
Q

definition of coping?

A

process of constantly changing cognitive and behavioual efforts to manage specific demands or conflicts exceeding one’s resources

53
Q

what are the 3 categories of coping?

A

problem-focused coping
emotion-focused coping
social support coping

54
Q

what does problem-focused coping involve?

A

efforts to manage problem tha is causing individual stress

e.g goal setting

55
Q

what does emotion-focused coping involve?

A

regulating emotional responses to the problem that is causing the individual stress

e.g meditation

56
Q

when is problem/emtion focused coping used?

A

problem - when when situation is capable of change

emtion - when situation is incapable to change

57
Q

what does social support coping involve?

A

one turns to others for support in times of stress

58
Q

most effective coping category to use?

A

all 3 together

59
Q

what are “the yips”?

A

condition that lies on continuum from focal dystonia (involuntary tremours) to choking (attentional disturbances caused by self-focus)

60
Q

what makes suffering from the yips more likely?

A

perfectionism

61
Q

symtpoms of the yips?

A

increased HR

increased muscular tension and activity

62
Q

how to cope with the yips?

A

relaxation training
positive thinking
visualisation

63
Q

how to treat type 1 yips? (tremours)

A

accupuncture

64
Q

what was found about Olympians that used coping techniques?

A

more successful if prepared for unexpected events

mental preparation has positive effect on performance

65
Q

which coping techniques are more effective in female and male athletes?

A

female - mental ditraction

male - venting emotions

66
Q

how is resilience acquired?

A

in response to different adversities

67
Q

4 resilience charcetristics of elite sports teams?

A

group structure
mastery approaches
social capital - social support
collective efficacy

68
Q

examples of on-site relaxation techniques?

A 
view stress as priviledge - a result of getting in that situation in the first place
smile when you feel tension coming on
have fun
be prepared
stay focused on present
practice stressful situations
69
Q

signals that someone is underactivated and needs an increased arousal level?

A

moving slowly
lack of concern
wandering mind
lack of enthusiasm

70
Q

examples of arousal inducing techniques?

A

increase breathing rate - produce energy
positive statements - energise you
shout
music - reduces perceptions of effort by 10%

71
Q

strategies for energising a team?

A

setting team / individual performances

giving a pep talk

72
Q

examples of coping strategies used by coaches?

A 
planning
support
psychological skills
positive coach-athlete relaionships
distraction 
learning
73
Q

key to a successful pep talk?

A 
give a plan
make players believe they can win
don't lie
be yourself
use humour

Sports Psychology (12 decks)

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