Controlling Arousal for Performance in Sport (AQA GCSE Physical Education (PE))

Controlling Arousal for Performance in Sport

• Arousal levels can be controlled using stress management techniques

• These techniques can be carried out before or during a sporting performance

• Techniques include deep breathing, mental rehearsal, visualisation or imagery, and positive self-talk

Deep breathing

• Deep breathing is a physical body (somatic) technique

• Participants would deliberately take longer, controlled breaths in and out:

  • The body should be relaxed and relatively still

  • The lungs should be filled with air during ventilation using a slow and controlled inhalation of breath

  • The exhale should be controlled and slow to release air from the lungs

  • This should be repeated several times to focus the mind and reach optimal arousal levels

  • A footballer may do this before taking a penalty

Diagram of deep breathing

A football player may do deep breathing before taking a penalty

Mental rehearsal/visualisation/imagery

• Mental rehearsal, visualisation and imagery are techniques of the mind (mental)

• Mental rehearsal may involve a participant visualising themselves performing a skill perfectly before they attempt it, such as shooting a free throw in basketball, which can help lower arousal to optimal levels

• Visualisation and imagery also involve the participant picturing themselves in a safe calm place, this can help control arousal levels

Positive self-talk

• Self-talk is another mental technique to help optimise arousal levels

• Participants talk to themselves, usually in their heads, with positive affirmations such as "You are well prepared for this" or "You can win this race"

• An example is a snooker player telling themselves they "can make the shot" to help lower arousal levels when nervous or anxious