Relaxation Techniques

Relaxation Techniques

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  Relaxation Techniques
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  What is relaxation?Relaxation is a technique often used by sports performers to calm themselves-thereby decreasing anxiety and controlling arousal. It can increase the sense of control, reduce anxiety, and help the performer to feel calm and comfortable. Involves a decrease in: - breathing rate - heart rate - muscle activity - oxygen consumption [Oxford PDHPE Application and Inquiry, HSC Course Text Book]
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  Why is itimportant to use relaxation techniques? Prevent excessive arousal Decrease the physical and mental symptoms of nervousness Alternative to motivational methods to not over arouse the athlete.
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  Why is relaxationimportant for improving performance? To control arousal Allow athletes to reproduce in competition what has been learnt during training. Increase the athletes concentration Mentally prepares the athlete Allows the athlete to remain calm in stressful situations
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  Factors to obtaina relaxation response Quiet Environment Positive attitude Decreased muscle tension A relaxation device or method
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  Types of relaxationtechniques
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  Progressive Muscle RelaxationThe most common form of relaxation Involves the athlete tensing and relaxing muscle groups from top to bottom. Objective is to reduce muscular tension Reduces heart and breathing rate Should not be used before competition
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  Autogenic Training Reliesupon feelings of heaviness and warmth in muscles. 3 parts: - Creation of the feelings of heaviness and warmth - Use of imagery of relaxing scenes - Use of specific themes
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  Meditation Involves deepbreathing and concentration Allows tension to leave the body with exhalation. Forms: - sitting quietly for 20 minutes - focusing on a word or symbol whilst controlling breathing.
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  Biofeedback Uses instrumentswhich measure changes in bodily functions. Instruments can measure changes in: - Skin temperature - Sweating - Heart rate - Breathing - Muscle activity - Brain waves
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  Exercise Can improvemood state Reduce muscle tension Light, aerobic exercise Examples: - Going for a light jog - Doing exercises such as Tai Chi
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  Deep Breathing Concentrateon breathing rate. Deep breaths
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  Music Involves listeningto music which motivates them or acts to relax them
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  Sayings/mantras Key positivestatements the participant repeats out loud or to themselves. Helps the athlete to remain calm before competition
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  Visualisation Mental imageryRequires participant to create a picture in their mind Example: Can see themselves winning the event they are about to participate in.
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  Hypnosis Requires the participant to focus on a thought, object or voice
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  Massage Relieves muscletension Improves flexibility
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  Hydrotherapy Flotation tanksHot baths Swimming leisurely in a heated pool
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  Hobbies Any activitythat you find relaxing and slows the body and mind Examples: 1. Reading 2. Playing a musical instrument
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  Humour Laughing isthe best way to relieve tension. Distract away from the pressure to perform well. Reduce stress
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  Relationship Being moodybefore an event caused from stress can lead to a decrease in performance. Surrounding yourself with people you like to be around can improve your performance.
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  Individuality Someathletes prefer to be alone prior to performance to avoid having any undue stress Some athletes prefer to socialise to take their mind off the upcoming event
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  Yoga Variety ofIndian forms of exercise Helps promote: - Balance - Coordination - Flexibility - Meditation http://www. youtube .com/watch?v= dXtlGT -_0Vk