Chapter 12 Slides

Question 1

You must increase your awareness of your _____ _____ before you can control your thoughts and feelings.

Answer 1

psychological states

Question 2

Once you are aware of your optimal arousal, you can…

Answer 2

employ arousal regulation (reduction, maintenance, induction) strategies

Question 3

What are the 2 types of anxiety reducing techniques?

Answer 3

cognitive and somatic

Question 4

What is 1 somatic anxiety reducing technique?

Answer 4

breath control and rhythmic breathing

Question 5

Holding your breath increases _____ _____.

Answer 5

muscle tension

Question 6

Exhaling reduces _____ ____.

Answer 6

muscle tension

Question 7

What is the sigh phenomenon?

Answer 7

• 1:2 ratio (inhale: exhale ratio)
• 5 to 1 count
• concentration breathing

Question 8

Name 1 somatic anxiety reducing technique.

Answer 8

progressive relaxation training (PRT)

Question 9

What are the 3 assumptions of somatic anxiety reducing techniques?

Answer 9

• learning the differences between tension vs relaxation
• tension and relaxation are mutually exclusive (both cannot occur simultaneously)
• decreased muscle tension will result in decreased somatic and cognitive anxiety

Question 10

Define biofeedback.

Answer 10

• electronic monitoring devices are used to provide feedback on muscle activity, skin temperature, brain waves or heart rate
• physically oriented technique designed to teach people to control physiological or autonomic responses

Question 11

Describe the effectiveness of biofeedback.

Answer 11

highly effective but not practical

Question 12

What is the goal of relaxation response training?

Answer 12

to quiet the mind, increase concentration, and reduce muscle tension

Question 13

What are the 4 elements of relaxation response training?

Answer 13

• quiet place
• comfortable position
• focus cue word or phase
• passive attitude

Question 14

What is the matching hypothesis?

Answer 14

• anxiety reduction strategies should be matched to the particular anxiety type experienced (e.g. cognitive vs somatic)

Question 15

Cognitive anxiety –>

Answer 15

mental relaxation

Question 16

Somatic anxiety –>

Answer 16

physical relaxation

Question 17

What are the 2 responses of relaxation skills training?

Answer 17

• physiological response

- integrated coping response

Question 18

Cognitive restructuring training and self-instructional training leads to:

Answer 18

• mental appraisal (of the situation and of coping ability)

- integrated coping response

Question 19

What is stress inoculation training?

Answer 19

an individual is exposed to and learns to cope with stress (via productive thoughts, mental images, and self statements) in increasing amounts, thereby enhancing his or her immunity to stress

Question 20

What are the 3 stages of stress inoculation training?

Answer 20

• conceptualization stage (education)
• rehearsal stage (practice physical and mental anxiety-reducing techniques)
• application stage (anxiety hierarchy)

Question 21

Name 4 benefits or energization.

Answer 21

• provide a performance advantage
• control arousal
• enhance concentration
• elevate confidence, particularly for performing well when tired, when encountering adversity, or dealing with low energy levels

Question 22

You need to choose a energization strategy that is:

Answer 22

• effective
• fast
• personalized

Question 23

Give 6 on-site energization tips.

Answer 23

• increase breathing rate
• act energized
• motivation or mood self-talk cues
• music
• energizing imagery
• pre competition workout

Question 24

What are the 3 components of the energization model?

Answer 24

• total energization
• conditioning
• rapid energization