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Sport psychology > Arousal regulation (chapter 12) > Flashcards

Arousal regulation (chapter 12) Flashcards

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1
Q

Why must you increase your awareness of your psychological states?

A

Because you won’t be able to control your thoughts and feelings.

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2
Q

Why is it important to be aware of your optimal arousal level?

A

So you can employ arousal regulation (reduction, maintenance, induction) strategies.

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3
Q

What is more important:

Levels of anxiety or how individuals cope with anxiety

A

How individuals cope with anxiety is more important.

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4
Q

How do athletes compared to non athletes view anxiety?

A

Athletes view anxiety as more facilitative.

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5
Q

Anxiety reduction techniques

A
  • Somatic anxiety reduction
  • Cognitive anxiety reduction
  • Multimodal anxiety reduction packages
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6
Q

What are the somatic anxiety reduction techniques?

A
  • Progressive relaxation
  • Breath control
  • Biofeedback
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7
Q

What is meant by progressive relaxation?

A

Learn to feel the tension in your muscles and then let go of this tension.

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8
Q

What is meant by breath control?

A

Learning to control your breathing in stressful situations-when you are calm and confident your breathing is smooth, deep and rhythmic, but when you’re under pressure and tense your breathing is short, shallow and irregular.

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9
Q

What is meant by biofeedback?

A

Becoming more aware of your autonomic nervous system and learning to control your physiological and autonomic responses by receiving physiological feedback not normally available.

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10
Q

What are cognitive anxiety reduction methods?

A
  • Relaxation response
  • Autogentic training
  • Systematic desensitization.
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11
Q

What is meant by relaxation response?

A

Teaches the individual to quiet the mind, concentrate and reduce muscle tension by applying the basic elements of meditation.

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12
Q

What is meant by autogenic training?

A

A series of exercises designed to produce two physical sensations-warmth and heaviness-and, in turn, produce a relaxed state.

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13
Q

What is the multimodal anxiety reduction technique?

A

Stress inoculation training

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14
Q

What is stress inoculation training?

A

An individual is exposed to and learns to cope with stress (via productive thoughts, metal images and self-statements) in increasing amounts, thereby enhancing his or her immunity to stress.

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15
Q

What are the on-site relaxation tips?

A
  • Smile when you feel tension coming on
  • Have fun-enjoy the situation
  • Set up stressful situation in practice
  • Slow down; take your time
  • Stay focused on the present
  • Come prepared with a good game plan.
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16
Q

What are the arousal inducing techniques?

A

-Increase breathing rate
-Act energized
-Use mood word and positive statements
-Listen to music
Use energizing imagery
-Complete a precompetition workout.

17
Q

What is cognitive-affective stress management training (SMT)?

A

It’s one of the most comprehensive stress management approaches. SMT is a skill program that teaches a person a specific integrated coping response that uses relaxation and cognitive components to control emotion and arousal.

18
Q

What is hypnosis?

A

An altered state of consciousness that can be induced by a procedure in which a person is in an unusually relaxed state and responds to suggestions for making alterations in perceptions, increase in confidence and reduce anxiety.

19
Q

What is matching hypothesis?

A

That anxiety management technique should be matched to a particular anxiety problem. Cognitive anxiety should be treated with mental relaxation and somatic anxiety should be treated with physical relaxation.

20
Q

What is meant by coping?

A

A process of constantly changing cognitive and behavioral effort to manage specific external and/or internal demands or conflicts appraised as taxing or exceeding one’s resources.

21
Q

What is problem-focused coping?

A

Involves efforts to alter or manage the problem that is causing the stress for the individuals concern.

22
Q

What are the problem-focused coping behaviors?

A
  • Information gathering
  • Making precompetition and competition plans
  • Goal setting
  • Time management
  • Problem solving
  • Increasing effort
  • Self talk
  • Adhering to an injury rehabilitation program.
23
Q

What is emotional-focused coping?

A

Entails regulating the emotional responses to the problem that causes stress for the individual.

24
Q

What are the emotional-focused coping behaviors?

A
  • Meditation
  • Relaxation
  • Wishful thinking
  • Reappraisal
  • Self-blame
  • Mental and behavioral withdrawal
  • Cognitive efforts to change the meaning of the situation (but not the actual problem or environment).

Sport psychology (6 decks)

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