Chapter 13

Which of the following, if any, is NOT one of the components for doing meditation? a. a passive attitude b. a quiet environment c. a mental device d. a body position that starts with muscle tension e. all are components for doing meditation

a body position that starts with muscle tension

All of the following techniques can be used to increase activation EXCEPT: a. breathing b. imagery c. listening to music d. meditation

meditation

Which type of nerves control stimulation from the brain to the body? a. efferent b. afferent c. sympathetic d. parasympathetic

afferent

The initial purpose of progressive relaxation is to a. allow the athlete to recognize tension and learn how to release it b.decrease dysponesis during physical activity c. become more sensitive to how muscle tension affects performance d.increase the amount of oxygen inhaled during each breath

allow the athlete to recognize tension and learn how to release it

When individuals are too stressed, they are more likely to: a. breathe rapidly b. hold their breath c. breathe deeply from the upper chest d. all of the above e. both a and b

breathe rapidly, hold their breath, breathe deeply from the upper chest (all of the above)

Momentary relaxation: a. can be used during practice and before competition b. should be used rarely during competition c. releases excessive muscular tension if done properly d. all of the above

can be used during practice and before competition

Proper breathing comes from the: a. abdomen b. lower chest c. total chest d. diaphragm

diaphragm

Ironic processing refers to: a. doing the opposite of what one intends b. mind-body circular control of relaxation c. the need to frequently self-monitor relaxation levels d. the genesis of relaxation

doing the opposite of what one intends

Progressive relaxation, autogenic training, the relaxation response, and deep diaphragmatic breathing are: a. examples of muscle to mind arousal management techniques b. examples of both mind to muscle and muscle to mind arousal management techniques c. used primarily to calm the athlete and lesson the degree of tension d. used primarily to heighten arousal e. b and c

examples of both mind to muscle and muscle to mind arousal management techniques, used primarily to calm the athlete and lesson the degree of tension

Although relaxation interventions are widely used to enhance performance, the research evidence supporting the effectiveness of relaxation techniques to enhance sport performance is suspect. true or false

false

Bracing might lead to: a. fatigue b. difficulty coordinating movement c. none of the above d. both a and b

fatigue, difficulty coordinating movement (both a and b)

It is important for an athlete to learn how to "completely relax" so he/she a. has a reference point for what zero-activation feels like b. can use the technique during warm-up for an event c. can maintain a self-hypnotic state that can lead to an ideal performance state d. can perform well on sport skills requiring accuracy and high decision making e. all of the above

has a reference point for what zero-activation feels like

Breathing exercises for relaxation: a. often result in heightened arousal b. generally cause the person to fall asleep c. increase oxygen in the blood and energy in the muscles d. are not recommended for athletes

increase oxygen in the blood and energy in the muscles

John practices progressive muscle relaxation (PR) by first relaxing after maximally contracting each muscle group, then relaxing after doing a half contraction, and finally relaxing after doing a barely noticeable contraction. This exercise is called: a. active PR b. passive PR c. abbreviated active PR d. differential PR

Differential PR

According to Herbert Benson, these four components are needed to achieve the relaxation response: a. quietness, a passive attitude, a mental device, a comfortable position b. a pillow, a mantra, some incense, and a tape deck c. quietness, belly breathing, a mantra, a passive attitude d. a pillow, diaphragmatic breathing, a mantra, and some incense

quietness, a passive attitude, a mental device, a comfortable position

The autogenic relaxation technique is one where an individual: a. contracts and relaxes muscle groups from head to toe b. relaxes automatically by taking slow, deep abdominal breaths c. uses mental imagery to calm the body and mind d. relaxes the body by making the body parts heavy and warm

relaxes the body by making the body parts heavy and warm

Doing a momentary relaxation exercise first facilitates concentration and imagery practice. true or false

true

Muscle to mind relaxation skills include breathing and progressive relaxation. true or false

true

The neck-shoulder check is an example of a momentary relaxation exercise. true or false

true

To relax (get rid of muscle tension), the individual merely releases (stops) any muscle contraction. true or false

true

autogenic training is based upon the use of self-hypnosis. true or false

true

The two sensations that are emphasized in autogenic training are a. warmth and cold b. warmth and heaviness c. looseness and heaviness d. warmth and lightness e. calm and relaxed

warmth and heaviness