Arousal and Techniques for Regulation
Dr Victor Pendleton
Arousal
Different meanings
Refers to intensity level of behaviour
And to generalized, non-directive activation
Physical sensations like rpms in a car, neither good nor bad
Interact with self-efficacy and outcome expectations
Some reciprocal determination
Arousal
Extremely high arousal levels may lead to unpleasant emotional reactions
Stress, distress (vs eustress), state anxiety
In sport, negative emotional responses may not occur if athlete can maintain control over aspects of performance
Response related to perceived ability to handle the situation
Arousal
Too much confidence may lead to under-arousal
the athletes initial appraisal of the situation is the starting point of a chain reaction leading to an over-aroused state
The Way is in Training
Confidence in ability to handle the situation
Belief in your training system
Previous similar experiences
Confidence that required effort was made in preparation
The Way is in Training
Stressful arousal produces a narrowing of perception and a regression to dominant responses
Through realistic training correct responses become internalized: they become the dominant response and will be automatic under stress
The way is in training
Miyamoto Musashi
tough, realistic training spells the difference between success and failure
Gen. G.S. Patton
boxing requires a clean life
Battling Battalino
Effects of Over-Arousal
Increased HR, BP, respiration
Release of hormones and catecholamines
Cortisol, adenaline, noradrenaline
Perspiration
Butterflies (stomach motility)
Muscular tension
Attenuation of attentional focus
Regression to dominant response (habit or nature)
Task Factors in Arousal
Individual Factors in Arousal
Personality
Trait anxiety and extroversion/introversion
Skill level
Conditioning
Physical and mental
Competitive experience
Positive
Comparable situations
Measuring Arousal
Physiological
HR, BP, perspiration, butterflies, ..
Individual differences in response patterns
Heart responders vs stomach responders
Biochemical markers
Invasive; temporal issues
Questionnaires
All associated limitations: behavioual artifacts: halo effect, social response bias, etc.
Arousal and Performance
Drive Theory
Performance = Habit X Drive
Habit = dominant response
Drive = level of arousal
Inverted U
Performance as a curvilinear function of arousal
Optimum arousal: not too hi or low
Reversal Theory
Distinguishes between +/- arousal
Cognitive Transition in Athletic Development
Most people dont start off good, they develop over time
At times, a challenge will be at the limits of athletes self-appraised ability
Athlete may have the talent and preparation to get the job done but self-doubt or other unsupportive thoughts may interfere
Arousal Management
Body to mind techniques
Mind to body techniques
Muscle to Mind Techniques
Breathing exercises
Progressive relaxation exercises
Breathing Exercises
Complete breath
Sighing on exhalation
Rhythmic breathing
Concentration breathing
Complete Breath
3 stages
Inhale bottom to top
Slow exhale top to bottom to focusing on all tension leaving the body
Sighing on Exhalation
Hold breath 10 secs
Sigh on exhale
calmest time is between exhale & inhale
Equals relaxation
Rhythmic Breathing
4X4X4 (inhale, exhale, pause)
1:2 Ratio (inhale, exhale)
5:1 countdown
Breath deeply
On exhale think I am more relaxed now than I was at 5
Concentration Breathing
Focus on breathing
As you become aware that you thinking of something else, gently let it go and come back to your breathing
Effective in dealing with intrusive thoughts
Progressive Relaxation Exercises
Progressive Relaxation (PR)
Active PR
Differential PR
Abbreviated PR
Passive PR
Quick Body Scan
Neck and Shoulder Scan
Mind to Muscle Techniques
Meditation
Autogenic training
Imagery
Meditation
Similar to concentration breathing
Can use other non-stimulating, non-arousing mental devices
Passive/accepting, let it happen attitude
Autogenic Training
Exercises to produce two physical sensations: warmth & heaviness
Six stages of training:
Heaviness in appendages
Warmth in appendages
Heartbeat regulation
Respiration regulation
Warmth in solar plexus
Coolness in forehead
Autogenic Training w/Visualization
While in the relaxed state imagine a flow, peak, or winning experience where everything went just right
Imagine doing the activity skillfully
More receptive in relaxed state?
Arousal Reduction
Energization and Activation
Breathing
Imagery
Self-talk and verbal cues
Energy transfer
Energy storage for later retrieval
Energy absorption from the environment
Pace
Distraction
Energizing Breathing
Gradually increase rhythm
With each inhalation imagine that you are generating more energy and activation
With each exhalation you are getting rid of waste products, fatigue, and other things that impede performance
Energy-in, Waste-out
Energizing Imagery
Imagine yourself as an energy-generating machine: locomotive
Have these images worked out ahead of time and readily available for use
Verbal Cues
You are the bully in here!
You got to want it!
Athletes need to know themselves well enough to know what types of thoughts, images, and words serve to activate and energize them.
Energy Transfer
Re-channeling (sublimate) unsupportive affect:
Anger => performance
Energy Storage for Later Retrieval
Put it away and use it later
Energy Absorption from the Environment
Crowd
Pace
Controlling emotion
Racing your race
Fighting your fight
Distraction
Thinking other thoughts during intense physical training
Pain more intense when attended to