Lecture
Methods for regulating the psycho-emotional state in the system of
physical culture and sport include personal management of a
person's manifestations: motor, relaxation, and breathing methods,
elements of self-massage, verbal influence through the second
signal system, and the deliberate delay of the expression or
alteration of expressive movements. Having learned to voluntarily
control the tone of the facial muscles and other expressive
movements of the body, a person acquires, to some degree, the
ability to control themselves, and to suppress, evoke, or change
certain emotions. Special motor exercises are used to regulate
emotional states in various situations. Such exercises can differ
in speed, amplitude, sequence, direction of movement, muscular
tension, and so on. Measured, rhythmic, smooth movements with a
wide amplitude 122 have a calming effect, while sharp, energetic,
fast movements, on the contrary, excite and invigorate.
Individualized warm-up. The nature of the warm-up affects not only
the physiological state of the body before the start of a physical
action, but also its psychological readiness to perform a motor or
sporting task in the best possible way. Special types of massage
and self-massage. Strong excitation of the central nervous system
can be relieved with a calming massage or self-massage (slow
stroking, gentle kneading, calm shaking); conversely, in a
depressed state, an active massage or self-massage is used, with
vigorous working of the musculature, for example rapid stroking,
rubbing, and vigorous, deep kneading. Breathing exercises used to
regulate the psycho-emotional state, at different rhythms, with
different ratios of the duration of inhalation, exhalation, and the
pause between them, are selected depending on their purpose. To
provide encouragement, for example, «full breathing»
with a forceful exhalation is used. Exercises with a slow, gradual
inhalation and exhalation have a calming effect. Techniques based
on regulating emotions through the effect on various analyzers. The
emotional effect of stimuli can be either exciting or calming.
Thus, red acts as an exciting color; blue and green, on the
contrary, calm a person; melodic music and birdsong also affect the
general emotional state. The effect of second-signal stimuli
(speech). It is known that with a word one can: approve, gladden,
encourage, upset, or calm a person, and so on. To evoke a feeling
of confidence, or those emotions that will foster the manifestation
of willpower and purposefulness, a person must be able to apply:
self-encouragement, self-calming, 123 self-command, and self-
persuasion («I must», «I need to», «I
can», «I will achieve it», etc.). Autogenic
training also belongs to this type of influence. Exercises for
relaxing and then tensing various groups of skeletal muscles form
an important part of autogenic training, since they cause changes
in the functional state not only of the muscular system but also of
the nervous system. Autogenic training was developed in the 1920s
by the Austrian physician J. Schultz. Autogenic training is based
on exercises in the voluntary, willed, prolonged, and deep
relaxation of the muscles. It is built on the basis of the
sequential self-suggestion of a feeling of heaviness and warmth in
the area of the solar plexus, a feeling of warmth in the area of
the heart, and a sensation of a pleasant cool touch on the
forehead. Classical autogenic training encompasses six training
stages, each of which is aimed at a specific area or system of the
body's organs: the muscles; the blood vessels; the heart; the
lungs; the digestive organs; and the head. Auxiliary exercises of
Schultz's autogenic training are aimed at «functional
areas» significant for self-regulation (see Appendix 7). By
mentally repeating the necessary verbal formulas and evoking in
one's muscles a sensation of heaviness, warmth, and relaxation, a
person independently brings themselves into a state of autogenic
immersion. The formulas can be recorded on tape, spoken over
musical accompaniment: either calming or activating. The general
order for constructing autogenic training: - General calming. -
Sequential relaxation, evoking a feeling of heaviness and warmth:
in the muscles of the face and neck; the muscles of the shoulder
girdle and arms; the muscles of the back; the muscles of the
abdomen and pelvis, the area of the solar plexus; the muscles of
the legs. 124 - Formulas addressing individual muscle groups are
pronounced interspersed with general calming formulas. - As one
masters autogenic training, the number of repetitions of the verbal
formulas can gradually be reduced. - Before you begin training,
learn the text of the formulas to be spoken, remove restrictive
clothing and footwear, and settle into the mindset for the tasks of
autogenic training. - Two positions are mainly used for conducting
the training: the «coachman's pose» or lying on one's
back. The «coachman's pose» is performed as follows:
sit on the front half of a chair, without leaning on the backrest;
the feet, resting on the full sole, are moved slightly forward so
that an angle of 120-140° forms between the back of the thighs
and the calf muscles. The hands should be placed on the freely
spread thighs so that they do not hang between the thighs
(otherwise the fingers will swell); the head should be tilted
slightly forward, without turning it to the left or right. But the
most important thing is the position of the torso. The back is bent
so that the shoulder joints are positioned strictly vertically
above the hip joints. If the shoulders move forward, then as one
sinks into drowsiness the body will begin to fall onto the knees.
And if the shoulders end up behind the imaginary vertical line, a
backward fall will begin. In the correct position, as the muscles
relax, the back will simply arch more and more, while the torso
retains its vertical position. The «lying on the back»
pose. The starting position is lying on the back, with the arms
slightly bent at the elbows, lying palms down along the body, and
the feet spread 20-30 centimeters apart. For slender, long-armed
people it is sometimes more comfortable to place the hands palms
up. The starting positions for autogenic training – the
«coachman's pose» and lying on the back – are
both positions of maximum relaxation. Having assumed the required
position, begin pronouncing the formulas; do not rush, and try to
achieve the suggested sensations, repeating each formula 125 2-3
times. Each session of autogenic training should end with the
following self-suggestion procedure: 1. «vigorously bend and
straighten the arms and legs»; 2. «take a deep breath
in and out»; 3. «open the eyes». This speeds up
the process of harmonizing the overall state and eliminates
«residual heaviness» and possible stiffness. After
completing the training course, the effect achieved must be
constantly reinforced, otherwise it will fade. Therefore, one
should continue training individually or in a group 2-3 times a
week. Regulating musical influence. The possibility of influencing
a person's state with the help of music has been known since
medieval times. However, this means began to be systematically
applied for the purpose of therapy and prevention of psychological
disorders only in the last 15-20 years. In the sporting field, a
modification of the now well-known form of music therapy was
developed, having a number of features: the music is combined with
special forms of autogenic training aimed at solving specific tasks
in preparing those engaged. In this case, the psycho-regulating
significance should be carried by the rhythm, tempo, and timbre of
the music, not by its content, which might evoke undesirable
associations; while perceiving the music, the athlete should
constantly divide their attention between it and the sensations of
their own body. «Now I begin the training session. I lie down
in a completely relaxed, comfortable position (on my back). My arms
lie relaxed along my body, slightly bent. My legs are spread the
width of a foot. I close my eyes and focus my attention alternately
on the sounding music and on the sensations of my own body. I pay
no attention to distracting thoughts or external stimuli, because
during the training they will disappear on their own. My thoughts
wander between the music and the sensations of my own body.»
After this, the basic self-suggestion formulas are pronounced (each
repeated 4-5 times): «The muscles 126 of my arms are
pleasantly relaxed, not tense at all. Pleasantly relaxed»;
«My arms are heavy. A pleasant heaviness in my arms»;
«The heaviness passes to both legs. My legs are pleasantly
relaxed... heavy»; «I breathe deeply and calmly»;
«My whole body is pleasantly relaxed»; «A
pleasant warmth begins to flow through my arms...»; «A
light warmth flows through both legs... The warmth flows down, to
the tips of my fingers»; «My whole body is pleasantly
relaxed»; «My breathing is even and calm». To
move into wakefulness, the activating part of the autogenic
training is used: «I open my eyes. I pull up and straighten
my arms and legs. I relax my legs, in a position leaning back. I
rise and begin to perform swinging movements» – raising
the torso with a wave-like movement to the right and left from a
low squat into a standing position on the toes; swinging both arms;
a «wave» (sequential wave-like movements); relaxed
movements of the raised legs while lying on the back. Each exercise
is repeated 4-6 times. The total training time is 7-10 minutes. It
is recommended to change the musical accompaniment after every 6-8
repetitions.
1. List the means of physical culture for
regulating the psycho-emotional and functional
state of students during the period of academic
classes and examination sessions. 2. Compose your
own individual formulas for autogenic training.
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