Questions and Answers
The suggested ratio for the time of inhalation to exhalation when using breath control as a relaxation device is?
A good starting point for increasing awareness of arousal states is to?
Which of the following is (are) NOT a stage in autogenic training?
The two sensations that are emphasized in autogenic training are?
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Autogenic training was developed by?
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The state of mind produced by the relaxation response is similar to that described during?
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The premise of stress inoculation training is to?
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Relaxation (anxiety reduction) techniques are usually classified as?
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Using an electronic monitoring device that can detect and amplify internal responses not ordinarily available to us is known as?
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Effective breathing occurs from the?
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Athletes should make sure that when they are performing a skill under pressure, they?
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Ost has developed an applied relaxation technique using progressive relaxation that can be done at competitions in?
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Before starting progressive relaxation, you should?
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Progressive relaxation was developed by?
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Which of the following is (are) NOT a tenet of progressive relaxation?
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Excess anxiety can produce?
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A good way to increase awareness of psychological states in sport is to?
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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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Description
Explore various breathing and relaxation techniques that promote mental and physical well-being. This quiz covers the ideal inhalation to exhalation ratio, autogenic training, and methods for stress inoculation. Test your knowledge on how these techniques can enhance relaxation and reduce stress.
