Lecture 22: Arousal Regulation

Question 1

What are MST Methods for regulating arousal?

Answer 1

Mental Preparation and Relaxation (Centering)

Question 2

What is the purpose of mental preparation?

Answer 2

“Psych up without psyching out”
- Increase arousal levels & attention-concentration focus before game/race/event

Question 3

How do athletes typically mentally prepare?

Answer 3

• Increase ‘intensity’ & excitement, but…
• Control stress & anxiety (coping strategies)
• Relaxation (‘calm down’) methods; if needed

Question 4

What is relaxation (generally speaking) ?

Answer 4

Feelings of ease, looseness, and readiness. Involves both physical relaxation & mental relaxation

Question 5

What is relaxation for sport?

Answer 5

“Calm the body and clear the mind”
physically & mentally free from uncontrolled, tension, anxiety & negative thoughts

Question 6

Why use relaxation?

Answer 6

• calm the body physiologically
• shift attention from anxiety provoking thoughts
• help you reach your optimal level of physical & mental arousal (activation)

Question 7

What are two relaxation techniques?

Answer 7

Centering and Progressive Muscular Relaxation (PMR)

Question 8

What is centering?

Answer 8

Mind-to-muscle
- Focus on your breathing in a particular way; that is, on breathing from your “centre of gravity”
- Centering combines abdominal breathing and key words to relax certain muscle groups

Question 9

What is PMR?

Answer 9

Muscle-to-mind
- a physical relaxation exercise – used if you are unable to control your activation levels with centering alone
- allows you to relax to a much “deeper” level than centering

Question 10

What are the four phases needed to learn PMR effectively?

Answer 10

Phase 1: Tense‑Relax Cycle
Phase 2: Relax Only Cycle
Phase 3: Full Speed Relaxation
Phase 4: Utilization Stage – ie., “Cantering”

Question 11

What are additional techniques for lowering arousal?

Answer 11

Physical stretching, relaxing music, schedules and routines