Kinesiology 1088A/B Lecture Notes - Lecture 18: Motor Unit, Patellar Reflex, Goal Setting

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Kin – 18 to 20 13:09
Matching Hypothesis:
Match anxiety type with the style of intervention (cognitive & somatic)
Anxiety = appropriate fix
Multimodal Reduction Packages:
SMT – Stress Management Training
An integrated cognitive and somatic intervention strategy
Accounts for situation, appraisal of situation, physiological response and actual
behaviour
Afraid of heights: SMT analysis stress and reactions to situation, then institutes
appropriate coping behaviour to deal with it
SIT – Stress Inoculation Training
Gradual exposure to & coping with increasingly stressful situations
Dealing with ACUTE (more immediate) problems
Immediately prior to or during a contest
Help participant focus on the task at hand (don't let them think about “what if”)
Negative thoughts stopping (positive thinking)
Self Talk – stop thinking negatively:
Substitute positive thoughts immediately
Use CUE words, images, music etc,
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Relatively new area of research
An internal dialogue thorugh which a person interpretes feelings & perceptions,
regulates (changes) evaluations & convictions and gives self-instructions &
reinforcement
6 dimensions:
Self-determined or assigned
Perceptive – internal (voice in head) vs external (out loud)
oValence – positive or negative
oDirection – perception of motivating or demonstrating
Intensity – impact of motivation (if done all the time, loses impact)
Frequency – how often it is used
Performance can be influenced positively or negatively by some or all of the
dimensions of self-talk
Refocus - “parking”:
Recognize negative thought or problem but set it aside during competition
Realize can't deal with it now but will come back to it later at a more appropriate time
Physically “park” the thought (touch) and then come back and retouch to re-acquire
when ready to deal with it
Breath Control:
Breathing is usually automatic and spontaneous (autonomic) BUT you can take over
control of your breathing pattern and direct your breathing response
When anxiety or fright triggers a biological alarm response, the normal pattern of
breathing changes – sharp inhale and hold breath rather than rhythmical exhale
You must first have to recognize that your breathing response has changed and then do
something about it (self-monitoring)
Breath Control Strategy
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1. Inhale – slowly count to 4
a. Fill lower abdomen (not chest) using diaphragm
b. Stomach feels stretched/fat
2. Pause momentarily with full breath
3. Exhale slowly to count of 8
a. Long, loud sigh (AHHHH) – practice
4. Do 3 or 4 slow breaths in a row while sensing a relaxed feeling wash over your body as
tension dissipates
Other Immediate Coping Techniques:
Attention Control Training
Centering (phys relaxation and breath control)
Mental Rehearsal (Imagery) – visualizing situational
On site regulation:
A. Self monitoring of somatic tension levels
B. SMILE – takes the edge off tension
Relax jaw, neck, hands
C. Have FUN – enjoy the experience
Look forward to the activity
D. Practice stressful situations (stimulate pressure)
E. Take your time
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