https://padlet.com/vickyp2002/17s28ua14e9x Physical methods en-us 2018-02-02 09:00:26 UTC 2023-01-24 03:35:16 UTC hello@padlet.com vickyp2002 https://padlet.com/vickyp2002/17s28ua14e9x/wish/227400559 Progressive muscular relaxation - Jacobson 1932 (creating and releasing tension) ]]> 2018-02-02 09:13:00 UTC https://padlet.com/vickyp2002/17s28ua14e9x/wish/227400559 https://padlet.com/vickyp2002/17s28ua14e9x/wish/227404822 Lowers stress by creating tension and releasing it
Best used the night before the game since it relaxes the mind and body
Not ideal before a game as it lowers arousal
Personally I thought it was very relaxing and made me sleepy but I didn’t feel alot  of tension ]]> 2018-02-02 09:30:28 UTC https://padlet.com/vickyp2002/17s28ua14e9x/wish/227404822 https://padlet.com/vickyp2002/17s28ua14e9x/wish/227404948 Technique involves creating tension in parts of the body and then remastering the tension to know how it feels to be relaxed. It made me feel tired and didn’t allow for me to think about anything else. Body parts felt a mixture between light but also heavy.]]> 2018-02-02 09:30:55 UTC https://padlet.com/vickyp2002/17s28ua14e9x/wish/227404948 https://padlet.com/vickyp2002/17s28ua14e9x/wish/227404972 The aim is to relax a performers body and muscles before an event. You create tension in the muscles and then releasing it from the body.
After the technique my muslces felt relaxed and made me feel sleepy and tired.]]> 2018-02-02 09:31:01 UTC https://padlet.com/vickyp2002/17s28ua14e9x/wish/227404972 https://padlet.com/vickyp2002/17s28ua14e9x/wish/227405199 The technique was developed by Jacobsen in 1932 and is used to lower stress by creating tension in the muscles then relaxing. ]]> 2018-02-02 09:31:58 UTC https://padlet.com/vickyp2002/17s28ua14e9x/wish/227405199 https://padlet.com/vickyp2002/17s28ua14e9x/wish/227406772 The aim of this technique is to help players adopt a calm and positive attitude before a game. This technique however requires practice and practices need I be progressive such as self-directed relaxation.
Self-directed relaxation is she the athlete has help from their coach to concentrate on a specific muscular group and relax it. After practice the athlete will be able to do this on their own or with the use of a pre-recorded tape. 
The aim of self -directed relaxation is to;
-help the athlete become relaxed in as little time as possible, so eventually it will only take moments as they’ve trained their body to do so.
The effectiveness of self-directed relaxation depends on whether the athlete is aware of the muscle group that needs to be relaxed but before a game/event, as some may be more aware than others meaning that they will take less time to relax, however the time taken can be improved over time.

]]> 2018-02-02 09:37:28 UTC https://padlet.com/vickyp2002/17s28ua14e9x/wish/227406772 https://padlet.com/vickyp2002/17s28ua14e9x/wish/227406841 Allows a sports performer the opportunity to understand their physiological response to stress.
When stressed or anxious some changes may occur eg. -An increase in hr 
      -Raid breathing
     - Increase / decrease in skin temperature 
     - Increase in muscle tension
Biofeedback involves different kinds of equipment to collect information on the physiological response for example, heart rate, blood pressure & respiration rates. The performer then records the information allowing them to be aware of how their body is working at any given time. 

This method can help with imagery or visualisation to reduce stress and enharnace relaxation. If blood pressure is raised too much in a situation where there is an audience present then the performer can redirect focus into a specific aspect of their task.

Spots coaches often use this method to encourage an athlete to deal effectively to the body’s reaction to exercise. If an athlete is aware of their physiological responses for example high heart rate before a race then they will be able to develop strategies to combat this stress response possibly through breathing techniques.

]]> 2018-02-02 09:37:44 UTC https://padlet.com/vickyp2002/17s28ua14e9x/wish/227406841 https://padlet.com/vickyp2002/17s28ua14e9x/wish/227406871 Helps to lower stress/anxiety by using a somatic technique to control breathing through deep, slow breaths. 

The benefits of this technique are that it ensures that you get enough oxygen so tour body can exercise effectively. More oxygen to your body will help you feel relaxed and in more control of your body. This enables you to have greater levels of confidence so you can combat negative thoughts. Also it helps to take your mind off things that are causing you to feel anxious.

It can be used between short performances for example in golf walking between shots or in tennis between serves.

]]> 2018-02-02 09:37:51 UTC https://padlet.com/vickyp2002/17s28ua14e9x/wish/227406871 https://padlet.com/vickyp2002/17s28ua14e9x/wish/227407100 Combines both somatic and cognitive
Concentration is shifted to the centre of the body
Focusing on breathing and the heaviness in the abdomen and stomach
Imagine the energy flow to the centre of your body
Practise this technique alot so when stressed in sport you can remind yourself that you have balance and control
Best used before games ]]> 2018-02-02 09:38:47 UTC https://padlet.com/vickyp2002/17s28ua14e9x/wish/227407100 https://padlet.com/vickyp2002/17s28ua14e9x/wish/686391441 Somatic stress management in sport]]> 2020-08-19 02:29:48 UTC https://padlet.com/vickyp2002/17s28ua14e9x/wish/686391441 https://padlet.com/vickyp2002/17s28ua14e9x/wish/693021688 2020-08-22 20:05:06 UTC https://padlet.com/vickyp2002/17s28ua14e9x/wish/693021688 https://padlet.com/vickyp2002/17s28ua14e9x/wish/693840875 2020-08-24 02:51:22 UTC https://padlet.com/vickyp2002/17s28ua14e9x/wish/693840875 https://padlet.com/vickyp2002/17s28ua14e9x/wish/701880222 Reference]]> 2020-08-27 05:59:40 UTC https://padlet.com/vickyp2002/17s28ua14e9x/wish/701880222 https://padlet.com/vickyp2002/17s28ua14e9x/wish/703951157 2020-08-27 22:30:25 UTC https://padlet.com/vickyp2002/17s28ua14e9x/wish/703951157 https://padlet.com/vickyp2002/17s28ua14e9x/wish/703951158 2020-08-27 22:30:25 UTC https://padlet.com/vickyp2002/17s28ua14e9x/wish/703951158 https://padlet.com/vickyp2002/17s28ua14e9x/wish/706180902 2020-08-28 21:29:57 UTC https://padlet.com/vickyp2002/17s28ua14e9x/wish/706180902 https://padlet.com/vickyp2002/17s28ua14e9x/wish/706182690 2020-08-28 21:31:34 UTC https://padlet.com/vickyp2002/17s28ua14e9x/wish/706182690 https://padlet.com/vickyp2002/17s28ua14e9x/wish/706267711 2020-08-28 23:15:56 UTC https://padlet.com/vickyp2002/17s28ua14e9x/wish/706267711 https://padlet.com/vickyp2002/17s28ua14e9x/wish/706308427 2020-08-29 00:17:17 UTC https://padlet.com/vickyp2002/17s28ua14e9x/wish/706308427 https://padlet.com/vickyp2002/17s28ua14e9x/wish/706308447 2020-08-29 00:17:19 UTC https://padlet.com/vickyp2002/17s28ua14e9x/wish/706308447 https://padlet.com/vickyp2002/17s28ua14e9x/wish/707197726 2020-08-30 10:44:22 UTC https://padlet.com/vickyp2002/17s28ua14e9x/wish/707197726 https://padlet.com/vickyp2002/17s28ua14e9x/wish/710003301 2020-08-31 19:56:36 UTC https://padlet.com/vickyp2002/17s28ua14e9x/wish/710003301 https://padlet.com/vickyp2002/17s28ua14e9x/wish/714402196 Reference ]]> 2020-09-02 09:52:53 UTC https://padlet.com/vickyp2002/17s28ua14e9x/wish/714402196 https://padlet.com/vickyp2002/17s28ua14e9x/wish/721067781 2020-09-04 14:56:56 UTC https://padlet.com/vickyp2002/17s28ua14e9x/wish/721067781 https://padlet.com/vickyp2002/17s28ua14e9x/wish/783940492 2020-09-28 10:29:54 UTC https://padlet.com/vickyp2002/17s28ua14e9x/wish/783940492