Kines 33 Ch 12

Front 1

a strategy for addressing the 1st step toward controlling arousal levels:

Back 1

be more aware of them during practices and competitions

Front 2

3 different types of somatic anxiety reduction techniques

Back 2

1.progressive muscle relaxation (PMR)
2.breath control
3.biofeedback

Front 3

relaxation response

Back 3

-applies basic elements of meditation but eliminates any religious aspects.
-a quiet place, comfy position that can be maintained, focus on single thought or word, passive attitude

Front 4

autogenic training vs progressive muscle relaxation

Back 4

in autogenic, attention is focused on sensation you're trying to produce. it focuses primarily on relaxation response. Progressive muscle relaxation focuses on tension and relaxation.

Front 5

how is stress inoculation training different than a hypnosis?

Back 5

hypnosis requires client to enter hypnotic state. SIT enhances immunity to stress by exposing to increasing amount of stress.

Front 6

2 main categories of coping with adversity

Back 6

1. problem - focused coping
2. emotion - focused coping

Front 7

problem - focused coping

Back 7

involves efforts to alter/manage the problem that's causing the stress for the individual concerned

Front 8

emotion - focused coping

Back 8

regulating the emotional response to the problem that causes stress for the individual

Front 9

anecdotal tips for coping with stress

Back 9

1. smile when feel tension coming on
2. have fun, enjoy the situation
3. set up stressful situations in practice
4. slow down and take your time
5. stay focused on the present
6. come prepared with a good game plan

Front 10

theoretical model of stress underlying cognitive - affective stress management training

Back 10

Front 11

define arousal

Back 11

state of bodily energy or physical and mental readiness

Front 12

define competitive energy

Back 12

physical and mental readiness, capacity for vigorous action

Front 13

two main concerns of arousal regulation:

Back 13

1. how to decrease arousal (psych down)
2. how to increase arousal (psych up)
-problem is interdividual and inter-sport differences
-the key is to help athletes find their IZOF

Front 14

how do elite athletes see anxiety/arousal

Back 14

as facilitative (helps assist them)

Front 15

arousal regulation steps:

Back 15

step 1: self-awareness
step 2: matching hypothesis

Front 16

self awareness step

Back 16

(step 1) develop ability to self-monitor personal arousal skills

Front 17

matching hypothesis step

Back 17

(step 2) reducing arousal level biggest issue.
somatic anxiety addressed with somatic strategies (physical relaxation)
cognitive anxiety addressed with cognitive strategies (mental relaxations)

Front 18

who is Henry Dorfman?

Back 18

sport psychologist consultant; author of "Coaching the Mental Game" says most important is the ability to adjust to whatever arousal level necessary for the situation.

Front 19

is relaxation always good?

Back 19

no, if you relax too much then it means you don't think you have chance; might not play as well.

Front 20

explain the tapping experiment

Back 20

tensing dominant forearm and hand muscles. tap index and middle finder on desk, repeat with relaxed muscles. helps to psych down.

Front 21

2 types of cognitive anxiety reduction

Back 21

1. meditation/relaxation response
2. auto-genetic training

Front 22

explain PMR

Back 22

Progressive Muscle Relaxation. gradual tension and relaxation of muscle groups

Front 23

3 assumptions of PMR

Back 23

1. can learn difference between tension and relaxation
2. tension and relaxation are mutually exclusive
3. decreased muscle tension=decreased mental tension

Front 24

explain biofeedback

Back 24

- designed to teach control of physiological responses
-involves electronic motor device to detect and amplify internal responses
-provide visual or auditory feedback

Front 25

explain meditation/relaxation response

Back 25

-mental focus to quiet the mind
-meditation associated with spirituality
-state of mind=keen awareness, focused attention, effortlessness

Front 26

explain autogenetic training

Back 26

designed to produce sensations of warmth and heaviness
requires many months of practice
from of self-hypnosis
(not popular because it takes too long)

Front 27

6 hierarchical stages of autogenetic training

Back 27

1. heaviness in extremities
2. warmth in extremities
3. regulation of cardiac activity
4. regulation of breathing
5. abdominal warmth
6. cooling of the forehead

Front 28

multimodel anxiety reduction (smith 1980)

Back 28

Front 29

Cognitive-Affective Stress Management Training SMT (Smith 1980)

Back 29

designed to teach a person a specific integrated coping response using relaxation and cognitive components to control emotional arousal

Front 30

4 stages of SMT

Back 30

1. Pretreatment/assessment
2. treatment rationale (educational)
3. skill acquisition (coping strategies)
4. skill rehearsal (progressive stress)

Front 31

active coping strategies

Back 31

1. progressive muscle relaxation (PMR)
2. cognitive restructuring (identify negative thoughts)
3. positive self-talk (must be repeated until automatic)

Front 32

coping recommendations

Back 32

-no one type of coping is best
-athletes should learn diverse set of problem- and emotion-focused strategies

Front 33

define routines

Back 33

systematic plan, distraction control

Front 34

define superstitions

Back 34

belief, practice, or opinion based on uncritically held notion of cause and effect

Front 35

signs of under activation (low arousal level)

Back 35

-moving slowly
-wandering mind
-not concerned about performance
-lack of enthusiasm or anticipation
-'heavy' feeling in legs