controlling arousal for performace

Question 1

Name 3 different methods used to control arousal

Answer 1

Deep Breathing (Physical/somatic)Mental rehearsal/visualisation/imagery (Mental/cognitive)Positive self talk ( Mental Cognitive

Question 2

explain deep breathing technique used to control arousal.

Answer 2

A Physical somatic technique which involves the performer exaggerating their breaths in and out

lungs should be filled with air during ventilation using a slow and controlled inhalation of breath.
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The top half of the body should be relaxed and slow,deep breaths should be used to allow the performer to control their arousal/nerves. Focus’ the mind before and during performance.

Question 3

Give an example of an elite athlete who uses breathing techniques to control arousal

Answer 3

Ronaldo - deep breathes in preparation for his free kicks. His pose and stance are repeated before each free kick and deep exaggerated breaths help him to focus on the skill he is about to execute

Question 4

Explain how Mental rehearsal/imagery/visualisation are used to control arousal levels.

Answer 4

mental technique- performer pictures themselves performing the skill perfectly before attempting it. This mental/cognitive relaxation technique involves control of mental thoughts and imagining positive outcomes.

Question 5

Give an example of an elite athlete who uses mental rehearsal to control arousal

Answer 5

Jonny Wilkinson before converting a rugby try would visualise the ball going through the posts, this controlled his arousal and focused his mind.

Question 6

positive self talk

Answer 6

A mental /cognitive technique whereby the performer talks to themselves in their head to reassure themselves. It is usually positive talk and can reassure performers that they are doing well

Question 7

Give some examples of sports performers using self talk.

Answer 7

An athlete in the blocks confirming to themselves that they are good enough to win