Lecture 14- Arousal Regulation

Question 1

What is the goal of MST Skill: Arousal Regulation?

Answer 1

• Prevention of Over-Arousal
• Coping with Arousal (managing arousal once it occurs)

Question 2

What MST method is used to prevent Over-Arousal?

Answer 2

Mental preparation → “psyching up” without “psyching out”

Question 3

How can you reduce the importance of the outcome (as a stressor)?

Answer 3

Use Mastery Motivational Climate (MC)

Emphasize Performance Goals instead of Outcome Goals

Question 4

How can you reduce uncertainty (as a stressor)?

Answer 4

• Use Mastery MC / Need-supportive MC
• Set specific and “in control” goals
• Develop confidence

Question 5

What are MST methods to control arousal & coping?

Answer 5

✅ Relaxation / Centering
✅ Self-talk → Thought-stopping
✅ Imagery → Feeling in control and calm
✅ Coping plans → Strategies for distraction & unforeseen situations

Question 6

What is the key mindset for coping with arousal?

Answer 6

“Comfortable being uncomfortable.”

Question 7

What is the purpose of MST Method: Relaxation?

Answer 7

To become physically & mentally free from uncontrolled activation, tension, and negative thoughts → leading to positive feelings.
Motto: “Calm the body and clear the mind.”

Question 8

When should an athlete reach optimal arousal (activation) level?

Answer 8

Before & during competition → through pre-competition mental preparation.

Question 9

What are the two main relaxation techniques in MST?

Answer 9

1️⃣ Centering
2️⃣ Progressive Muscular Relaxation (PMR)

Question 10

What is Centering in MST relaxation?

Answer 10

• Focusing on breathing from your “centre of gravity”
• Combines abdominal breathing and key words
• It is a mind-to-muscle relaxation technique.

Question 11

What is Progressive Muscular Relaxation (PMR)?

Answer 11

A systematic technique of tensing and then relaxing muscle groups to release physical tension and promote calm.

Question 12

What are additional techniques for controlling arousal/activation?

Answer 12

• Physical stretching
• Relaxing music
• Schedules & routines
• Imagery
• Self-talk

Question 13

What are the key MST methods that are effective for all athletes to learn for arousal regulation?

Answer 13

• Pre-competition Mental Preparation
• Relaxation
• Centering

Question 14

What is the next MST skill following Arousal Regulation in the course?

Answer 14

Attention–Concentration