1. Matt Vaartstra University of Idaho Edited from Damon Burton

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

3. Low High Arousal Coma Frenzy couch potato working out

4. Intensity – amount of activation of the Autonomic Nervous System. Direction – interpretation of activation as positive and facilitating performance or negative and detrimental to performance.

5. Under stress, the Autonomic Nervous System (ANS) 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 genetics.

6. 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 Our cooling system engages to prepare for vigorous activity.

8. Life-threatening situations 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.

9. Self-talk Imagery Attentional focus Perceptions of control

10. 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

11. 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.

12. 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.

13. 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 general 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.

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

15. 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.

16.  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.

17. Performance Arousal High Low High

18. Performance 1 2 3 Individualized Zone of Optimal Functioning (IZOF) Arousal

19. High Cognitive Anxiety Performance 1 2 3 Arousal See the textbook (p. 149) for information on Reversal Theory

20. Blue = Experienced Parachutists Red = Inexperienced Parachutists

21. 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  Brain activity increases, heightening alertness during optimal arousal

22.  Excessive muscular tension and coordination problems Gripping the stick (bat, ball, etc…) to tight  Attentional problems Attentional narrowing Inability to shift attention  Brain specialization problems Excessive analyzer control  Adoption of an outcome rather than a process orientation

25.  Controlled Processing (Analyzer):  Thinking through every step sequentially  Developing a mental blueprint  Automatic Processing (Integrator):  Converting all the steps into a single program  What happens when we use the wrong processing at the wrong time?  Low controlled = Wrong or bad blueprint  Low controlled = “Going through the motions  High controlled = “Paralysis by analysis”

27. Attentional demands Decision-making requirements Nature of the motor response

28. The number of stimuli in the environment The number of cues you need to attend to The duration and intensity of the stimuli The conflicting nature of cues

29. Number of decisions necessary Number of choices per decision Speed at which decisions have to be made The sequence of those decisions

30. The number of muscles involved The amount of coordination required The precision and steadiness needed The fine motor skills required

31. 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.

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

34. Performance Arousal High Low High

35. Performance 1 2 3 Individualized ZOF Arousal

36. High Cognitive Anxiety Performance 1 2 3 Arousal

37. Education Phase  General Education  Personal Education through Awareness Acquisition Phase  Develop Energy Management Skills  Adjust Your Optimal Energy Zone Practice and Rehearsal Phases