1. { Psychwrite: Date: 1 pt Copy question: 1 pt Answer question in 3-5 lines: 3 pts What concepts/techniques from Sport Psychology have had the most important or best application to your life thus far? EXPLAIN.

2. { The Power of Relaxation Mental Factors

3. The biathlon… masters of relaxation  Cross-country skiing with rifle shooting  Hit 5 targets…if you miss you add an extra lap!  Need to calm themselves!

4.  Knowing how to control relaxation and how to relax your body on cue will give you valuable rewards.  Relaxation is a skill and will improve with practice. Why does relaxation matter?

5.  Fall asleep quickly at night  Conserve energy before a competition  Rejuvenate mind & body between classes & events  Rest while traveling  Hasten recovery after workouts/competitions  Hasten recovery after injury  Experience the simple joys of life (mindfulness)  Stay relaxed during competition Relaxation techniques can help you to:

6.  Under threat: fight or flight  Sympathetic nervous system  Adrenaline pumped into bloodstream  Heart rate & breathing rate accelerate  Senses heightened  Level of tension increases Fight or Flight response

7.  A physical state of deep rest  Changes the physical & emotional response to stress  Decrease in heart rate, breathing rate, blood pressure, & muscle tension  Learn to quickly trigger the relaxation response on cue The relaxation response

8.  Different techniques target the body’s relaxation response  Different techniques work better for specific people.  Select a technique that works for you and practice it every day.  Can use one of the relaxation techniques first, then practice visualization. Different techniques

9.  Use classical conditioning to associate the relaxation response with the word “relax.”  You’ll tense and relax the major muscle groups in your body. Progressive muscle relaxation

10.  You’ll use active thinking to induce the relaxation response.  You will be repeating certain thoughts in your mind the whole time.  Similar to self-hypnosis.  You’ll induce heaviness & warmth in your limbs, slower heart rate, slower & deeper breathing rhythms, and coolness on your forehead by focusing on each. Your body will respond by making it real.  Condensed version. Autogenic training

11.  Focus on breathing, triggers relaxation response.  Technique used in meditation Breath control

12.  Use visualization techniques.  Follow a set of stairs and ultimately create a mental place, called a “Resource Room.”  This room is a place where you can retreat to when you need to relax, focus, or visualize. Imagery