ENERGY MANAGEMENT: PSYCHING UP WITHOUT PSYCHING OUT Damon Burton University of Idaho

What is arousal?

AROUSAL DEFINED Arousal – the general physiological and psychological activation of the body that varies on a continuum from deep sleep to intense excitement.

AROUSAL CONTINUUM Low High Arousal Coma Frenzy couch potato working out

COMPONENTS OF AROUSAL intensity – amount of activation of the Autonomic Nervous System. direction – interpretation of activation as positive and facilitating performance or negative and detrimental to performance.

PHYSIOLOGICAL COMPONENTS OF AROUSAL Under stress, the Autonomic Nervous System is activated. The sympathetic component of the ANS pumps adrenaline into bloodstream to help the body prepare to handle demanding situation. The “Fight or Flight Syndrome” is a survival mechanism built into our caveman ancestors.

PHYSIOLOGICAL CHANGES DURING MAXIMAL AROUSAL Heart rate, blood pressure and breathing increase, Muscles develop anticipatory tension, Glucose is released from the liver to provide extra energy, Through vasodilation, blood is shunted away from the digestive system to the large muscles of arms and legs, The kidneys shut down and the bladder is emptied, Brain activity increases, enhancing alertness, and Our cooling system engages to prepare for vigorous activity.

WHAT TRIGGERS ACTIVATION OF THE ANS? life-threatening situations that trigger the “Fight or Flight Syndrome,” psychological stress such as preparing for a big test, an important speech, a crucial job interview or a major sport competition.

MENTAL COMPONENTS OF AROUSAL self talk, imagery, attentional focus, and perceptions of control.

Does arousal help or hurt performance?

Relationships Between Physical and Mental Components of Arousal High Physical Arousal Low Physical Arousal Facilitative Debilitative excitement challenge readiness relaxation somatic anxiety anger boredom fatigue lethargy

FACILITATIVE AROUSAL high arousal that is interpreted positively as optimal challenge, readiness or excitement. leads to a constructive approach to competition in which athletes are highly- focused, thinking positively, feeling prepared and in control, and imagining successful process and outcome. prompts performers to rise to the occasion, attain personal excellence and promote Flow.

DEBILITATIVE AROUSAL high arousal that is interpreted negatively as threat, worry, and fear of failure. leads to a detrimental approach to competition in which athletes are highly- distracted, thinking negatively, feeling ill prepared and totally overwhelmed, and imagining disastrous performance and outcome. prompts choking and poor performance, thus blocking Flow.

How does arousal relate to anxiety?

RELATIONSHIPS BETWEEN AROUSAL AND ANXIETY Anxiety – a negative emotional state characterized by feelings of nervousness, worry and apprehension associated with activation of the body. Anxiety is a negative emotion that has a detrimental impact on performance. Trait anxiety – is the tendency to view situations negatively and respond with higher levels of state anxiety. State anxiety – is a momentary anxiety experience that includes both autonomic arousal and specific cognitions of worry and apprehension.

somatic anxiety excitement readiness cognitive anxiety self-confidence Physical Facilitative Debilitative Mental Model of Competitive Emotions

DIMENSIONS OF ANXIETY Cognitive Anxiety – is negative expectations of success or worrying about the negative consequences of failure. Symptoms include: self-doubts, concerns about doing well, lack of control, inability to concentrate and images of failure or disaster. Somatic Anxiety – is the physiological and affective component of anxiety that develops directly from autonomic arousal and is interpreted negatively. Symptoms include: muscular tension, butterflies in the stomach, shortness of breath, sweaty palms, “cotton mouth,” frequent urination, and increased heart rate.

POSITIVE COMPETITIVE EMOTIONS Self-Confidence – is positive expectations of success that should facilitate performance. Symptoms include: feelings of control, perceptions of being highly prepared, few concerns about doing well, extreme belief in talent and ability, and images of success. Excitement/Readiness – reflects a positive interpretation of autonomic arousal symptoms that should facilitate performance. Symptoms include: muscular tension, butterflies in the stomach, shortness of breath, sweaty palms, “cotton mouth,” frequent urination, and increased heart rate.

How does arousal impact performance?

DRIVE THEORY: AROUSAL- PERFORMANCE RELATIONSHIP Performance Arousal High Low High

INVERTED-U THEORY: AROUSAL- PERFORMANCE RELATIONSHIP Performance Individualized ZOF Arousal

CATASTROPHE THEORY: WHEN AROUSAL & COGNITIVE ANXIETY ARE HIGH High Cognitive Anxiety Performance Arousal

How do underarousal and overarousal hurt performance?

HOW UNDERAROUSAL IMPAIRS PERFORMANCE Arousal is insufficient to prepare body for challenging competitive demands. Insufficient oxygen is pumped to the working muscles, The body’s cooling system is not adequately readied, Nonessential systems such as digestion and excretion are not put on standby, Glucose has not been released from the liver to fuel activity, and Brain activity increases, heightening alertness.

HOW OVER AROUSAL IMPAIRS PERFORMANCE excessive muscular tension and coordination problems, index finger example attentional problems, attentional narrowing, inability to shift attention, brain specialization problems, excessive analyzer control, adoption of an outcome rather than a process orientation

How do task and personality variables influence optimal arousal?

OPTIMAL AROUSAL: SIMPLE VERSUS COMPLEX TASKS attentional demands decision-making requirements, and nature of the motor response.

ATTENTIONAL DEMANDS the number of stimuli in the environment, the number of cues you need to attend to, the duration and intensity of the stimuli, and the conflicting nature of cues.

DECISION-MAKING REQUIREMENTS number of decisions necessary, number of choices per decision, speed at which decisions have to be made, and the sequence of those decisions.

NATURE OF THE MOTOR RESPONSE the number of muscles involved, the amount of coordination required, the precision and steadiness needed, and the fine motor skills required.

OPTIMAL AROUSAL: TASK DURATION Long-duration events – require execution of the skill as efficiently as possible to minimize energy expenditure through good technique and correct pace. Short-duration events – require sharply- focused, explosive arousal for a few moments when athletes perform.

Does the inverted-U hypothesis still effectively explain how arousal influences performance?

RECONCEPTUALIZING THE INVERTED-U Facilitative arousal conditions – cognitive anxiety is low, self-confidence is high, and athletes adopt a process orientation. Debilitative arousal conditions – cognitive anxiety is high, self-confidence is low, and athletes adopt an outcome orientation. Neutral arousal conditions – low-moderate cognitive anxiety, moderate to high self- confidence, and a moderate outcome orientation.

AROUSAL-PERFORMANCE RELATIONSHIP: FACILITATIVE CONDITIONS Performance Arousal High Low High

AROUSAL-PERFORMANCE RELATIONSHIP: NEUTRAL CONDITIONS Performance Individualized ZOF Arousal

AROUSAL-PERFORMANCE RELATIONSHIP: DEBILITATIVE CONDITIONS High Cognitive Anxiety Performance Arousal

SPORT ENERGY MANAGEMENT PROGRAM Education Phase General Education Personal Education through Awareness Acquisition Phase Develop Energy Management Skills Adjust Your Optimal Energy Zone Practice and Rehearsal Phases

AWARENESS TRAINING First step in energy management program. Use imagery to vividly recall your best performance evaluate performance states Next use imagery to recall your worst performance evaluate performance states Compare your responses

ENERGY MANAGEMENT TRAINING ASSIGNMENT Total Relaxation imagery, self-directed and progressive muscle relaxation combined with diaphragmic breathing. Conditioned Relaxation Training pair relaxation cue word with diaphragmic breathing and feelings of deep relaxation times Practical/Rapid Relaxation 3-5 seconds combination of 1-2 diaphragmic breaths coupled with repeating your cue word twice