PE UNIT 4 AOS 2

Control: Arousal and Performance

Arousal

The amount of readiness or activation a person experiences when faced with a task

The inverted-U graph shows the relationship between arousal and performance and also the area of optimum performance.

Optimum Arousal

Individual to the athlete in question, the ‘inverted U’ and ‘optimum zone’ will chance shape and area depending on the athlete in question.

Athletes need to take responsibility in controlling their arousal levels to ensure they maintain the optimum level of arousal to maintain a high level of performance.

Drive Theory

According to drive theory, if an athlete is appropriately skilled then it will help them to perform well if their drive to compete is aroused (i.e. they are ‘psyched-up’).

Arousal Reduction Techniques

Progressive Muscle Relaxation (PMR)Breath ControlBiofeedbackStress-inoculation training

Essendon VS St.Kilda, Rd 20, 2009

Last 5 minutesNick Riewoldt

Progressive Muscle Relaxation (PMR)

Popular muscle relaxation technique among athletes

Progressively tensing and relaxing major muscle groups

Method example on p.315.Lets try itYou will need to be in savasna (lying on your

back on the floor with your eyes closed)

Breath Control

Helps an athlete relax and refocus while preparing for the next action or part of the match

It helps athletes ‘block out’ distractions, providing a mental break for the activity

Biofeedback

Physically based technique used to modify physiological or autonomous body functions during training (which can be carried over into competition)

Electronic instruments are used to measure (and provide feedback on) heart rate, skin/body temperature, muscle tension, blood pressure

These measuring devises give direct readings or provide a sound relative to the intensity of the stimulus.

Biofeedback

Baseball pitcherRifle shooter

Stress-inoculation training (SIT)

Like when you are inoculated against the measles, stress-inoculation exposed the athlete small levels to help them adapt

Coping to the stresses comes in the form of developing Positive thoughts Mental Images Self-confidence statements

Arousal Promotion Techniques

Elevated BreathingAct EnergeticPositive talk and sounds (“talk it up”)Energising imageryPre-competition workout

Elevated breathing

Similarly to breathing as an arousal reduction technique (slow deep breathing), short sharp breaths can activate the CNS to increase a state of awareness

Eg: Tennis players after losing a few games in a row

Act energetic

At the beginning or during a game, an athlete may feel lethargic or tired.

Physically pumping, slapping or hitting each other can help pump each other up; therefore increasing arousal levels

Positive self talk

Emotive words like ‘tough, aggressive, hard hitting, aggressive, dependable etc’ increase arousal levels.

Coaches will tend to use these words when addressing the team

Players can use these words to pump themselves up.

Music can also play a large role in increasing/maintaining arousal levels

EG: Pole-vaulters / high jumpers

Energising imagery

Involves visualising something that is uplifting to the athlete

EG: Swimmers moving sleekly through the water like a dolphin

EG: Baseballer’s literally hitting the skin off the ball and hitting it for a home run

Pre-competition Workout

Generally takes place about 2-hours before the match

Allows the athlete/team to become accustom to the field/environment

They then do their warm-up and practice any psychological skills in front of the crowd