CHAPTER 6 Intensity and Relaxation

Question 1

What is the relationship between intensity and relaxation?

Answer 1

They can work together in complementary ways to enhance performance.

Question 2

What is needed to perform at your best in terms of intensity?

Answer 2

An optimal amount of intensity—not too much and not too little.

Question 3

What happens if you have too much intensity?

Answer 3

You can lose control and go off the deep end.

Question 4

What is the goal regarding performance and intensity?

Answer 4

To free yourself to perform rather than force yourself to perform.

Question 5

What is meant by ‘relaxed intensity’?

Answer 5

Going after your goal with full focus while relaxing enough to perform powerfully and fluidly.

Question 6

How can turning down the intensity affect performance?

Answer 6

It can free you to be more powerful, fluid, and focused.

Question 7

What can help maintain optimal intensity during a performance?

Answer 7

Trusting yourself, relaxing your breathing, and connecting with the performance.

Question 8

What is a common metaphor used to explain the need for controlled intensity?

Answer 8

Jumping over a high fence when a big bull is chasing you.

Question 9

What is a crucial aspect of maintaining intensity for great performers?

Answer 9

Maintaining optimal intensity and full focus for the duration of the performance.

Question 10

What can help performers recharge their intensity levels?

Answer 10

Resting adequately away from the performance arena.

Question 11

True or False: Fear of failure can sometimes increase focus and intensity.

Answer 11

True.

Question 12

What are some techniques to relax before a performance?

Answer 12

Clearing the mind, slow breathing, and focusing on pre-event preparation.

Question 13

What should athletes focus on to maintain ideal levels of intensity?

Answer 13

Positive emotions and the passion for their pursuit.

Question 14

Fill in the blank: Practicing with fully focused intensity establishes a _______ pattern.

Answer 14

positive

Question 15

What is a personal challenge that can raise the level of focus and intensity in practice?

Answer 15

Holding scrimmages or competing against teammates.

Question 16

What is essential for maintaining focus in performance?

Answer 16

Deciding, planning, and practicing to focus.

Question 17

When is relaxing more productive than being physically intense?

Answer 17

When recovering from injury, sickness, or extreme fatigue.

Question 18

What are some common physical responses to stress?

Answer 18

Tension in neck or shoulders, rapid heart rate, shaky legs.

Question 19

What is an effective strategy for relaxing under pressure?

Answer 19

Becoming aware of early signals of stress and managing responses.

Question 20

What are two components that initiate effective relaxation?

Answer 20

• Psychological focus shift
• Physiological changes

Question 21

What should you do to practice effective relaxation?

Answer 21

Learn and practice relaxation techniques under varying stress levels.

Question 22

What can help strengthen the association between reminders and relaxation?

Answer 22

Repeating reminders during relaxation sessions.

Question 23

How can you adapt to stressful situations effectively?

Answer 23

By practicing relaxation and becoming aware of your body’s responses.

Question 24

What is a key reminder to use during relaxation sessions?

Answer 24

Relax, breathe, calm, or focus.

Question 25

What is the process for practicing relaxation?

Answer 25

Think breathe, relax, calm, let go, loose, focus, connect.

Question 26

What technique can help identify areas of tension in the body?

Answer 26

Imagine a beam of light scanning through your body.

Question 27

What should you do when you detect tension in your body?

Answer 27

Zap it with a light beam of relaxation.

Question 28

Fill in the blank: The goal is to bring on a relaxation response with one long, slow, deep _______.

Answer 28

breath.

Question 29

In what settings can relaxation and focus reminders be used?

Answer 29

* Sitting * Reading * Listening to music * Standing * Walking * Running * Talking * Listening to another person * Driving * In class * At school * At work * At meetings * At workouts * On the beach * In bed

Question 30

What is a good practice opportunity to use relaxation techniques?

Answer 30

Taking an exam.

Question 31

True or False: Relaxation can eliminate all stress in a highly stressful situation.

Answer 31

False.

Question 32

What are some purposes athletes seek to achieve through relaxation?

Answer 32

* Deep and restful sleep * Remain calm before performances * Relax and revitalize between demands * Recover while traveling * Hasten recovery from illness * Focus completely * Experience simple joys

Question 33

What is one method to enhance relaxation and focus?

Answer 33

Listening to relaxation and focusing CDs.

Question 34

What does the three-part relaxation exercise aim to achieve?

Answer 34

Enter a state of complete relaxation through muscle relaxation, relaxed breathing, and imagery.

Question 35

Fill in the blank: To calm yourself before a competition, select an appropriate _______ to listen.

Answer 35

time.

Question 36

What is the sequence that helps athletes perform well while relaxed?

Answer 36

* Reach * Power * Relax

Question 37

What do marathon runners focus on to run efficiently?

Answer 37

* Stretching * Pushing * Reaching * Relaxing

Question 38

How can relaxation influence physiological changes in the body?

Answer 38

* Muscle tension * Heart rate * Blood pressure * Respiratory rate * Blood flow * Body temperature

Question 39

What should athletes visualize to effect desired changes in their body?

Answer 39

The part of the body they want to influence.

Question 40

What common issue can prevent athletes from achieving their best performance?

Answer 40

Being too tight, rigid, anxious, tense, or stressed.

Question 41

Who is Thomas Grandi?

Answer 41

A world-class skier who aimed to win a World Cup race.

Question 42

What did Thomas Grandi need to improve to win a World Cup race?

Answer 42

Race focus and relaxed intensity.

Question 43

What is the importance of combining intensity and relaxation in performance?

Answer 43

Achieving personal best performances.

Question 44

What were Thomas's reasons for competing on the World Cup circuit?

Answer 44

To live his dream of winning a World Cup race, to be the first male skier from his country to win a World Cup race, to give back to his supporters, and to inspire younger ski racers.

Question 45

What did Thomas focus on during his best-ever race run?

Answer 45

He mentally prepared himself and decided to attack from top to bottom.

Question 46

What was Thomas's reaction after a poor second run following a great first run?

Answer 46

He usually hesitated, fearing to blow it or ski out of the course.

Question 47

What strategy did Thomas employ when he had a poor first run?

Answer 47

He attacked the second run to make up for the poor showing, thinking he had nothing to lose.

Question 48

What realization did Thomas have about urgency in his career?

Answer 48

He recognized the urgency to achieve his goals while still capable and motivated.

Question 49

What significant achievement did Thomas accomplish early in the new season?

Answer 49

He won his first-ever World Cup race and followed it with another win.

Question 50

What was a key lesson Thomas learned about analyzing his races?

Answer 50

To analyze his race right after it, noting both good and bad aspects, and to move on without dwelling on them.

Question 51

What does being focused in training and races mean to Thomas?

Answer 51

It means being fully present and controlling his focus to enter the 'zone' when needed.

Question 52

How did Thomas prepare himself mentally before his runs?

Answer 52

He listened to music, cut out distractions, and focused on his breathing.

Question 53

What was Thomas's approach when faced with a mistake during a race?

Answer 53

He learned to refocus quickly and get back up to speed without dwelling on the mistake.

Question 54

How did surrounding himself with positive people affect Thomas?

Answer 54

It reinforced his belief that he could achieve his goals despite setbacks.

Question 55

What did Thomas commit to doing after every race?

Answer 55

He committed to doing a race debrief to evaluate his performance.

Question 56

What factors contributed to Thomas's confidence in ski racing?

Answer 56

His coach's belief in him, a solid race plan, and the ability to focus when needed.

Question 57

What is the importance of race perspective according to Thomas?

Answer 57

It sets the stage for performance outcomes based on focus and intention.

Question 58

What does Thomas believe about training goals?

Answer 58

Training should prepare athletes to perform to their true potential in races.

Question 59

What technical reminders did Thomas use during competitions?

Answer 59

* Push the line longer and straighter down the hill * Stand taller and stay ahead of the course * Anticipate and react well to rhythm changes.

Question 60

What final reminders did Thomas take into his best races?

Answer 60

* Trust myself * Ski relaxed, smooth, and aggressive * Remember past opportunities to podium.

Question 61

What is the key mindset to adopt on race day?

Answer 61

Attack the hill, relax, and ski aggressively.

Question 62

What should you remember when skiing to control your own destiny?

Answer 62

You must ski faster and not rely on others making mistakes.

Question 63

What is essential to do right from the start of a race?

Answer 63

Attack right away and relax from the first gate to the bottom.

Question 64

What is the importance of race inspection?

Answer 64

Know exactly where to go and trust the direction.

Question 65

What should you focus on throughout the course?

Answer 65

Stay grounded, focused, and relaxed while skiing aggressively.

Question 66

What physical state should you maintain for optimal performance?

Answer 66

Super-relaxed ankles and knees with supple legs.

Question 67

What is the main purpose of performance debriefs?

Answer 67

To understand what focus works best and what interferes with performance.

Question 68

What should be embraced when something goes well?

Answer 68

The lessons related to what made it go well.

Question 69

What should be analyzed when something does not go well?

Answer 69

Draw out the lessons about why it did not go well.

Question 70

What was Thomas's mindset before his best races?

Answer 70

Focused, almost meditative, and grounded in the present.

Question 71

What shift should be made when feeling pressure to perform?

Answer 71

Shift focus to the doing rather than results.

Question 72

What is the lesson learned when expectations are high?

Answer 72

Focus fully on the doing and respect your focus.

Question 73

What is a key reminder for maintaining performance focus?

Answer 73

Keep things simple and use one or two reminders.

Question 74

What can help refocus after a temporary shift to outcomes?

Answer 74

Bring your focus back to doing what frees you to perform well.

Question 75

What should you decide to do for optimal performance?

Answer 75

Do what you really want to do.

Question 76

What is essential to connect with for performance?

Answer 76

Connect fully with your performance.

Question 77

What perspective can you choose to take into your performance?

Answer 77

Perform with relaxed intensity.

Question 78

Fill in the blank: Performance excellence is about flipping the focus switch to absorb yourself completely in what works best for you, and doing it _______.

Answer 78

[consistently]

Question 79

What should you embrace while performing?

Answer 79

The simple joys of doing what you love.