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Relaxation and Activation

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by

viola h

on 24 June 2013

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Transcript of Relaxation and Activation

by Pavel and Viola
How can we employ them?
Relaxation
Activation
What is it?

the state of being free from tension, stress and anxiety
recreation or rest, especially after a period of work
the loss of tension in a part of the body, i.e. in a muscle when it ceases to contract
What is it?
Relaxation and Activation
Structure
Relaxation and Activation

What is it?
Why is it important?
What are the components?
What are the benefits/limitations?
How do we employ them?
Why is it important in sports?
- to cope with competitive anxiety
- promote recovery
- used to cope with “everyday” anxieties associated with being an athlete
What are the components of relaxation?
progressive muscle relaxation (PMR)
breathing techniques
music
stretching
becoming too relaxed can be counter-therapeutic
reduce decline of motivation that follows intensive periods of work
reduce the negative effects of stress on the immune system
attain a state of increased calmness
reduce levels of anxiety, stress or anger
Benefits and Limitations
Physical relaxation
imagery
Mental relaxation
Limitation
Benefits
Why is it important in sports?
Limitations
Benefits
Benefits and Limitations
Sources
*Awa, W. L., Plaumann, M., & Walter, U. (2010). Burnout prevention: a review of intervention programs. Patient Education and Counseling, 878, 184e190. http://dx.doi.org/10.1016/j.pec.2009.04.008
*Hardy, L., Jones, G., & Gould, D. (1996). Understanding psychological preparation for sport: Theory and practice of elite performers. Chichester, UK: Wiley.
*K. Kudlackova et al., (2013), Use of relaxation skills in differentially skilled athletes, Psychology of Sport and Exercise 14, 468-475
* Thomas S. Newmark, (2005) The Use of Relaxation, Hypnosis, andImagery in Sport Psychiatry, Clin Sports Med 24, 973–977
* Ross Wadey and Sheldon Hanton. (2008) Basic Psychological Skills Usage and CompetitiveAnxiety Responses: Perceived Underlying Mechanisms, American Alliance for Health,Physical Education, Recreation and DanceVol. 79, No. 3, pp. 363–373
*Zaichkowsky, L.D., and Naylor, A.H. (2004). Arousal in sport. Encyclopedia of applied psychology, 1, (pp. 155–161). Elsevier, Inc.
*Dictionary
*K. Kudlackova et al.,Use of relaxation skills in differentially skilled athletes, Psychology of Sport and Exercise 14 (2013), 468-475
Zaichkowsky and Naylor identify arousal in sport and exercise as “a human condition that ranges along a continuum from sleep to high expectation and is expressed physiologically, cognitively and behaviorally.”
If I were to use relaxation it would allow me to reduce the mental and physical symptoms. But, I wouldn’t want this to happen, as rugby requires me to be psyched up before competing…I could use it like a safety net to bring myself back in control.
Study on Activation
37 male PE students

high arousal 19 and low arousal 18
basketball free throw
high arousal grop, high arousal state and low arousal state
Results

-listening to music
-being confident
-being physically active
-remembering a great race
it does not apply for a large group of people
then al pacino
knowing one's state of arousal can improve the performance
Zaichkowsky, L.D., and Naylor, A.H. (2004). Arousal in sport. Encyclopedia ofapplied psychology, 1, (pp. 155–161). Elsevier, Inc.
Basic Psychological Skills Usage and CompetitiveAnxiety Responses: Perceived Underlying Mechanisms (2008)Ross Wadey and Sheldon Hanton, American Alliance for Health,Physical Education, Recreation and DanceVol. 79, No. 3, pp. 363–373
How to energize oneself?
Awa, W. L., Plaumann, M., & Walter, U. (2010). Burnout prevention: a review of intervention programs. Patient Education and Counseling, 878, 184e190. http://dx.doi.org/10.1016/j.pec.2009.04.008
Study on relaxation
150 athletes (recreational, college, professional)
breathing techniques, imagery, stretching, muscle relaxation and meditation
Results
professional athletes use most relaxation
1. stretching, 2. breathing, imagery and meditation, 3. muscle relaxation
physical techniques- competitive anxiety, mental techniques-coping everyday anxiety
The End
Thank you for your attention!
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