1. Chapter 21 The Power of Optimal Arousal
Each sport has a different level for how “pumped-up” you should be. Whether you are over-aroused or under-aroused you won’t perform as well. How do you know when to pump yourself up or calm yourself down.

2. The Power of Optimal Arousal
Knowing how to “psych” yourself up or down in order to have your best performances an important skill for the mentally tough athlete.

3. What is Arousal?
Is a common word but when used in sports psychology it means, how “keyed up” your body is at any given moment.
Factors like elevated heart rate, increased breathing, adrenaline, and ect. Factors that indicate how aroused your body is.
You might say that arousal is your level of “Pumped-up-ness” meaning how pumped up you get before a competition.

4. If your heart is racing and your skin is sweating?
Heightened state of arousal.
If your breathing is slow and your mind is relaxed?
Lowered state of arousal.
They have done a lot of research into what level of arousal affects your performance. As it turns out it has a very big effect on how well you play. In fact, every sport has an optimal level of arousal, the level that produces the best results.

5. The Inverted U Chart
The relationship between your level of arousal and your performance can be seen in the following chart called the Inverted U Chart. (pg 187)
Read on page 187

6. Optimal Level Differs for Each Sport
The level of arousal is different for each sport.
Weight training for example needs a high level, where archery would use a lower level.
What factors determine the optimal level of arousal. 3 general rules to consider.
1-Fine motor movements
2-Gross motor movements
3-The Athletes skill level

7. Fine Motor Movements
Refers to physical movements that need to be very precise and controlled.
Watch making, model building, or playing a musical instrument, for example all require fine motor movements.

8. The sports that use fine motor movements require a lower level of arousal to achieve your best performance.
Think about your sport?
Are there different positions that also require different arousal?

9. Gross Motor Movements
Means whole body, kinds if movement. It is the opposite of fine motor movements.
Weight lifting, sprinting, executing a football tackle, and throwing a shot put.
Explosive movements and require the whole body.
Requires a much higher level of arousal.

10. The Athlete’s Skill Level
The two above are for a specific sport. This one is different cause it could be the same sport but every athlete is different.
For example 2 people playing the same sport will have a different optimal arousal.
The main factor will determine differences between athletes optimal arousal and their skill.

11. An example is a varsity player needs to be more pumped up the a JV player. Why? Because the skill level is different.
A good habit to get into is to pay attention to what your body feels like before each competition. How pumped up do I feel? Then of you have a performance you will know what your optimal arousal feels like.

12. Controlling Your Level Of Arousal
Once you know what level of arousal you need to achieve before a competition you need to know how to control your level of arousal.
How do I increase it if it is to low? (page 190)
How do I decrease it if it is to high? (page 191)

13. 10 Psyching-up strategies
1- Breathing
2- Stretch and exercise
3- Do a pre- competition workout
4- Music or videos
5- Energizing imagery

14. 6- Energizing verbal cues
7- Getting energy from your environment
8- Transferring Energy
9- Pep-talks
10- Bulletin boards