Part 2: Arousal Regulation

What is arousal in sport psychology?

A blend of physiological and psychological activity, ranging from deep sleep to intense excitement.

Why is it important to regulate arousal in athletes?

Too little arousal causes sluggishness; too much causes tension, anxiety, and poor performance.

What are the 3 main relaxation techniques for lowering arousal?

Deep Breathing, Progressive Muscle Relaxation (PMR), Autogenic Training

What is deep breathing?

A fast, easy relaxation technique that slows breathing and heart rate; best used during breaks in competition.

What is Progressive Muscle Relaxation (PMR)?

Tensing and relaxing different muscle groups to reduce physical tension and increase awareness of relaxation.

What is autogenic training?

Mental exercises that create sensations like heaviness, warmth, and calmness in the body; takes longer to learn.

What is biofeedback?

A method using technology to give real-time feedback on physiological activity like heart rate or muscle tension.

Name 3 arousal-increasing techniques.

Energizing self-talk, fast breathing, upbeat music, pre-competition routines, energizing imagery

What is the matching hypothesis?

The strategy should match the type of stress: use emotion-focused strategies for emotional stress and problem-focused for controllable stressors.

What is problem-focused coping?

Taking action to solve the source of stress (e.g., making a plan, studying more).

What is emotion-focused coping?

Managing the emotional reaction to stress (e.g., deep breathing, relaxation, mindfulness).