Podcast
Questions and Answers
The suggested ratio for the time of inhalation to exhalation when using breath control as a relaxation device is?
The suggested ratio for the time of inhalation to exhalation when using breath control as a relaxation device is?
- 1:2 (correct)
- 5:1
- 1:5
- 1:4
- 3:1
A good starting point for increasing awareness of arousal states is to?
A good starting point for increasing awareness of arousal states is to?
- Develop relaxation skills
- Learn autogenic training
- Visualize only your best performance
- Visualize your best and worst performances (correct)
- Learn transcendental meditation
Which of the following is (are) NOT a stage in autogenic training?
Which of the following is (are) NOT a stage in autogenic training?
- Cooling of the extremities (correct)
- Regulation of cardiac activity
- Regulation of breathing
- B and C
- A and C
The two sensations that are emphasized in autogenic training are?
The two sensations that are emphasized in autogenic training are?
Autogenic training was developed by?
Autogenic training was developed by?
The state of mind produced by the relaxation response is similar to that described during?
The state of mind produced by the relaxation response is similar to that described during?
The premise of stress inoculation training is to?
The premise of stress inoculation training is to?
Relaxation (anxiety reduction) techniques are usually classified as?
Relaxation (anxiety reduction) techniques are usually classified as?
Using an electronic monitoring device that can detect and amplify internal responses not ordinarily available to us is known as?
Using an electronic monitoring device that can detect and amplify internal responses not ordinarily available to us is known as?
Effective breathing occurs from the?
Effective breathing occurs from the?
Athletes should make sure that when they are performing a skill under pressure, they?
Athletes should make sure that when they are performing a skill under pressure, they?
Ost has developed an applied relaxation technique using progressive relaxation that can be done at competitions in?
Ost has developed an applied relaxation technique using progressive relaxation that can be done at competitions in?
Before starting progressive relaxation, you should?
Before starting progressive relaxation, you should?
Progressive relaxation was developed by?
Progressive relaxation was developed by?
Which of the following is (are) NOT a tenet of progressive relaxation?
Which of the following is (are) NOT a tenet of progressive relaxation?
Excess anxiety can produce?
Excess anxiety can produce?
A good way to increase awareness of psychological states in sport is to?
A good way to increase awareness of psychological states in sport is to?
The relaxation response was developed by?
The relaxation response was developed by?
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Study Notes
Breathing and Relaxation Techniques
- Ideal inhalation to exhalation ratio for breath control in relaxation is 1:2.
- Effective breathing should occur from the diaphragm to ensure maximum air intake.
Arousal Awareness
- Begin increasing awareness of arousal states by visualizing both best and worst performances to understand emotional responses better.
Autogenic Training
- Autogenic training consists of specific sensations; the main focus is on warmth and heaviness.
- Stages of autogenic training include regulation of breathing and cardiac activity but not cooling of the extremities.
- Developed by Schultz and Luthe.
Relaxation Responses
- The relaxation response is comparable to the state achieved through transcendental meditation.
Stress Inoculation Training
- Fundamental premise of stress inoculation training is to expose individuals to gradually increasing stress, which enhances their immunity to it.
Types of Relaxation Techniques
- Relaxation techniques can be categorized as cognitive (mental) and somatic (physical).
Biofeedback
- Biofeedback utilizes electronic devices to monitor bodily responses, amplifying internal cues that are not typically perceivable.
Athletic Performance
- Athletes should exhale during skill execution under pressure, promoting focus and reducing tension.
- Progressive relaxation techniques can be effectively applied during competitions within 20 to 30 seconds.
Preparations for Relaxation Practices
- Before engaging in progressive relaxation, dimming lights and lying down comfortably are recommended.
Progressive Relaxation
- Progressive relaxation was introduced by Edmund Jacobson, focusing on reducing muscle tension to alleviate mental stress.
- It is incorrect to assert that tension and relaxation can occur simultaneously—an essential tenet of this method asserts that mental relaxation accompanies reduced muscle tension.
Effects of Excess Anxiety
- Excess anxiety can create inappropriate muscle tension, intrusive thoughts, and physiological reactions, all negatively impacting performance.
Monitoring Psychological States
- To heighten awareness of psychological conditions in sports, athletes should monitor and log their mental states immediately following practice and competition.
The Relaxation Response
- The relaxation response method was developed by Herbert Benson, emphasizing techniques for stress reduction.
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