Lecture 21-MST Skill: Arousal Regulation

Question 1

There are two MST Methods for regulating arousal:

Answer 1

-Mental Prep
-Relaxation

Question 2

Mental preparation (psych up or psych out)

Answer 2

Increase arousal levels and attention-concentration focus before game/race/event

Question 3

What are three things you need to focus on when talking about mental preparation

Answer 3

-Increase intensity and excitement but…..

-Control stress and anxiety (coping strategies)

-Relaxation (calm down) methods if needed

Question 4

What is Relaxation

Answer 4

Relaxation for sport =physically and mentally free from uncontrolled, tension, anxiety and negative thoughts

Question 5

Feeling of ease, looseness and readiness. Involves ….

Answer 5

Both physical relaxation and mental relaxation

Question 6

calm the body and ….

Answer 6

clear the mind

Question 7

Why use relaxation ?

Answer 7

-To calm the body physiologically. Relaxation works to decrease muscle tension, decrease heart rate and decrease breathing

-To shift attention from anxiety provoking thoughts to a relaxed, focused mindet

-To help you reach your optimal level pf physcial and mental arousal (activation), before and during competition. To help you achieve proper pre-competition mental preparation

Question 8

Two relaxation techniques

Answer 8

Centering
Progressive Muscular Relaxation

Question 9

Centering??

Answer 9

Focus on your breathing in a particular way that is on centre of gravity

Question 10

Centering combines

Answer 10

abdominal breathing and key words; it is a mind-to-muscle relaxation technique

Question 11

If you are breathing then you cant

Answer 11

possibly be thinking of something else

Question 12

Progressive Muscular Relaxation (PMR)?

Answer 12

PMR is a physical relaxation exercise- used if you are unable to control your ctivation levels with centering alone.

Question 13

PMR allows you to….. than centering

Answer 13

relax to a much deeper level

Question 14

PMR is a …. relation technique

Answer 14

Muscle-to-mind

Question 15

You wouldn’t want to use PMR

Answer 15

before a race so you would use centering (which helps you become ready to perform)

Question 16

There are four phases needed to learn PRM effectively; so that you can use it before or during a performance

Answer 16

Phase 1- Tense-Relax cycle
Phase2- Relax only cycle
Phase 3- Full speed relaxation
Phase 4- Utilisation stage “centering”

Question 17

PMR learn to walk before you run

Answer 17

Do not use PMR on game or race day

Question 18

Additional techniques for lowering arousal

Answer 18

Physical stretching, relaxing music, schedules and routines