KP 181 - Arousal Regulation

Define Arousal

• level of physiological and psychologcial activation

• varies on low high continuum

• high is both low is one

Define Anxiety

• negative emotional state

• experienced when we perceive a threat

• associated with activation arousal of the body

Techniques to Increase Arousal in Sport

1) Pep Talk

2) Bulleting Boards

3) Verbal Cues

4) Breathing

5) Imagery

6) Pre game speech

7) music

Increase Pep Talk

• arousal

• confidence

• motivation

Increase Bulleting Boards

catchy phrases on bulletin boards

Increase Verbal Cues

using energizing words like quickn

Increase Breathing

imagine activation with every breath

Increase Imagery

repeatedly imaging it

Pre Game Speech

• instruction or inspiration by athletes when oppone tis unknown or before a big game

Increase Music

listening to energizing tunes to enhance motivation and focus

Techniques to Decrease Arousal in Sport

1) Breathing

2) Progressive Relaxation

3) Meditation

4) Autogenetic Training

5) Biofeedback

Progressive Relaxation

• tensing and relaxing muscles in sequence

• build awareness of tension and calm

Autogenetic Training

• focusing on warmth and heaviness in the limbs

• visualizing calming scenes

• using relaxing self-talk

Biofeedback

using real-time feedback from body signals like heart rate and muscle tension to enhance performance