KP181 Arousal - Chapter 7

Arousal regulation

relationship between arousal and anxiety is complex

athletes require different levels of arousal for peak performance

Techniques to increase arousal

Pep talks, pre game speech, bulletin board, pre-competitive workouts, verbal cues, breathing, imagery, music

Pep talks

Arousal and confidence increase

motivation and inspiration

Pre game speech - instruction or information

preferred by athletes when

• opponent is unknown

• narrow previous loss

Pre game speech - emotion or inspiration

preferred by athletes

• before a ‘big game’

• when they are the underdog or against high rank opponent

Bulletin board

catchy phrases or quotes displayed in a location that is visually prominent - increases arousal

Pre competitive workouts

can enhance activation and combat fatigue

Verbal cues

using energizing words like explode, quick or ho dan help become activated quickly

Breathing

increase rhythm of breathing and imagining activation and energy with each inhale

Imagery

Energizing images, use personally energizing images

Music

use it to get psyched up

To optimize arousal through music we need to consider

Athlete - age, preferences, gender, values

Sport - mode, intensity, motor skills, opponents

Music - tempo, rhythm, lyrics, genre

Emotional connections, levels of arousal

Techniques to decrease arousal

breathing, progressive relaxation, meditation, autogenic training, biofeedback, music

Breathing

diaphragmatic breathing as opposed to quick, shallow breathing

when athletes feel aroused prior to completion, their breathing rate increases

Progressive relaxation

Systematically tensing and relaxing specific muscles in a predetermined order: left arm, right arm, left leg, right leg

What does tensing teach

awareness and sensitivity

What does relaxing teach

awareness of the absence of tension

Meditation

allows for deep relaxation of the mind which in turn relaxes the body

involves the focus of attention on a single thought, word or object

Autogenic training

focuses on feelings associated with limb and muscles of the body

warmth and heaviness of the limbs

visualizing relaxing scenes at the same time as imaging the first component

Biofeedback

athletes are trained to use feedback from their own body signals to improve performance

Music

if helps to relax and get into their own little world