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35 Cards in this Set
- Front
- Back
a strategy for addressing the 1st step toward controlling arousal levels:
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be more aware of them during practices and competitions
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3 different types of somatic anxiety reduction techniques
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1.progressive muscle relaxation (PMR)
2.breath control 3.biofeedback |
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relaxation response
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-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 |
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autogenic training vs progressive muscle relaxation
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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.
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how is stress inoculation training different than a hypnosis?
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hypnosis requires client to enter hypnotic state. SIT enhances immunity to stress by exposing to increasing amount of stress.
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2 main categories of coping with adversity
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1. problem - focused coping
2. emotion - focused coping |
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problem - focused coping
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involves efforts to alter/manage the problem that's causing the stress for the individual concerned
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emotion - focused coping
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regulating the emotional response to the problem that causes stress for the individual
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anecdotal tips for coping with stress
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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 |
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theoretical model of stress underlying cognitive - affective stress management training
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define arousal
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state of bodily energy or physical and mental readiness
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define competitive energy
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physical and mental readiness, capacity for vigorous action
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two main concerns of arousal regulation:
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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 |
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how do elite athletes see anxiety/arousal
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as facilitative (helps assist them)
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arousal regulation steps:
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step 1: self-awareness
step 2: matching hypothesis |
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self awareness step
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(step 1) develop ability to self-monitor personal arousal skills
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matching hypothesis step
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(step 2) reducing arousal level biggest issue.
somatic anxiety addressed with somatic strategies (physical relaxation) cognitive anxiety addressed with cognitive strategies (mental relaxations) |
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who is Henry Dorfman?
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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.
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is relaxation always good?
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no, if you relax too much then it means you don't think you have chance; might not play as well.
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explain the tapping experiment
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tensing dominant forearm and hand muscles. tap index and middle finder on desk, repeat with relaxed muscles. helps to psych down.
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2 types of cognitive anxiety reduction
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1. meditation/relaxation response
2. auto-genetic training |
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explain PMR
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Progressive Muscle Relaxation. gradual tension and relaxation of muscle groups
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3 assumptions of PMR
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1. can learn difference between tension and relaxation
2. tension and relaxation are mutually exclusive 3. decreased muscle tension=decreased mental tension |
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explain biofeedback
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- designed to teach control of physiological responses
-involves electronic motor device to detect and amplify internal responses -provide visual or auditory feedback |
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explain meditation/relaxation response
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-mental focus to quiet the mind
-meditation associated with spirituality -state of mind=keen awareness, focused attention, effortlessness |
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explain autogenetic training
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designed to produce sensations of warmth and heaviness
requires many months of practice from of self-hypnosis (not popular because it takes too long) |
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6 hierarchical stages of autogenetic training
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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 |
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multimodel anxiety reduction (smith 1980)
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Cognitive-Affective Stress Management Training SMT (Smith 1980)
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designed to teach a person a specific integrated coping response using relaxation and cognitive components to control emotional arousal
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4 stages of SMT
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1. Pretreatment/assessment
2. treatment rationale (educational) 3. skill acquisition (coping strategies) 4. skill rehearsal (progressive stress) |
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active coping strategies
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1. progressive muscle relaxation (PMR)
2. cognitive restructuring (identify negative thoughts) 3. positive self-talk (must be repeated until automatic) |
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coping recommendations
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-no one type of coping is best
-athletes should learn diverse set of problem- and emotion-focused strategies |
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define routines
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systematic plan, distraction control
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define superstitions
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belief, practice, or opinion based on uncritically held notion of cause and effect
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signs of under activation (low arousal level)
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-moving slowly
-wandering mind -not concerned about performance -lack of enthusiasm or anticipation -'heavy' feeling in legs |