Sport Arousal
I. Arousal: this refers to the degree activation ANS
  1. Autonomic nervous system: nerves that connect to the heart, blood vessels,
        smooth muscles, and glands.
     A. sympathetic nervous system:
     B. parasympathetic nervous system:
  2.  autonomic nervous system is directly controlled by the hypothalamus
  3. moderate levels of arousal are considered best for performance
     A. first described by Yerkes and Dodson (1908)
  4. catastrophe theory: small increases in arousal can cause huge changes in
      performance (not a gradual change in performance)
  5. arousal is nondirectional:
II. attentional narrowing
  1. arousal influences out attention (moderate level is best)
  2. the optimal level of arousal depends on the amount of experience, the sport,
      the person, and the position you play
III. techniques used to manipulate arousal
   1. imagery may be helpful to manipulate arousal
   2. attempt to increase the athletes confidence
IV. internal vs external attentional focus (associaters & dissociaters)
   1. internal: attending to cues within your own body
   2. external: attending to cues outside your body (wrestlers)
V. Thought stopping & Centering:
  1. thought stopping: involves stopping a negative thought and replacing it with a
      positive one
  2. centering: involves directing attention internally to monitor your arousal
    A. a deep breath & exhaling slowly may help
  3. you will have to refocus at times
VI. appropriate establishment of goals is helpful
  1. setting performance goals (improve) rather than outcome goals (win)
 
Stress & Anxiety
I. Stress: similar to arousal, it is an adaptive physiological response to a stressor
  1. regardless of the type of stressor, the same physiological response
    A. eustress (good stress): results in joy & happiness
    B. distress (bad stress): results in tension & worry
  2. according to Cox five factors can be responsible for state anxiety
    A. threat to the person's ego
    B. threat or personal harm
    C. ambiguity
    D. disruption of routine
    E. threat of negative social evaluation
  3. the higher the distress or state anxiety the worse the performance (Cox p. 100)
  4. anxiety/stress spiral: anxiety lead to decreased performance which causes more anxiety

Relaxation

I. teaching relaxation & its benefits
II. Relaxation procedures
  1. breathing exercises
  2. sighing with exhalation
  3. concentration breathing:
II. Jacobson's progressive relaxation:
III. Autogenic training:
IV. meditation:
V. Biofeedback:
   1. this procedure uses instruments to help athletes control responses of the ANS
VI. hypnosis:
  1. this procedure is not understood well (many myths and misconceptions associated)
  2. Cox says that hypnosis leads to 4 events
    A. relaxation & lethargy
    B. responsiveness to suggestion (but these are suggestible people to begin with)
    C. subjects report changes in body awareness & feeling
    D. subject knows that she is hypnotized
  3. debate regarding what is happening
    A. State (trance) theory:
    B. Role (cognitive behavioral) theory:
  4. Effects on athletic performance
  5. other possible uses

Energizing Strategies

I. pep talks:
II, using imagery
  1. e.g., imagine competitive situations to arouse yourself for practice
III. bulletin boards:
IV. publicity and news coverage
  1. e.g., newspaper ads or articles
V. listening to music that you find motivating
VI. fan support
VII. self activation
VIII. getting parents involved
IX. use distraction
X. precompetition workout

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