Inverted U Theory

Mental arousal plays a
significant role in achieving optimal performance and results through training.
Sports psychologists have devised a theory revolving around the relationship
between arousal and performance. It has been hypothesized that every individual
has his or her own “optimal” level of arousal, which is necessary for peak
performance.
The Inverted-U Theory
image below displays the parabolic curve representing pressure/arousal vs.
performance.  As you can see this theory
supports that there is a point in arousal level that warrants optimal performance.
Although this differs from person to person there are still small factors that
influence performance levels.  

According to the model,
peak performance is achieved when people experience a moderate level of
pressure. Where they experience too much or too little pressure, their
performance declines, sometimes drastically.


There are ‘Four
Influencing Factors’ that determine the optimal level of performance. These
factors include:
  1. Skill Level
  2. Personality
  3. Trait Anxiety
  4. Task Complexity

1. Skill level
greatly determines the level of success an individual will experience with a
given task. The higher skill level individuals will have more experience and
therefore will have less stress, anxiety, and pressure during the task. For
example this could be a NFL Linebacker performing a barbell back squat. The
high skill level people will find exercises like this to be second nature and
will require little thought and more focus on execution. Find your strengths
and improve your weaknesses.
2. Personality
affects performance by extroverts tending to perform better in high-pressure
situations while introverts tend to perform better during a low-pressure
situation. Those extroverts are able to focus on performing the task even
though there are many on-going distractions. An example would be any
professional performing on a big stage. How would you respond?
3. Trait Anxiety is
the level of self-approval the individual experiences during the situation. For
example, people who are confident tend to perform better under pressure while
those who are too concerned about failing a task are more apt to fail.
Confidence is key and is associated with more positive thinking individuals.
4. Task Complexity is
the level of attention and effort necessary to complete a task successfully. It
tends to be that most people perform basic activities more efficiently in
high-pressure situations and better perform complex activities in more
low-pressure situations.
So how can this be used in
your daily life?
For exercisers; exude
confidence, focus on improving your skill level, and choose your
tasks/exercises wisely. Although many factors can influence your performance,
try to monitor your arousal levels during exercise and see what works best for
you.
Blog post by Evan Healy CSCS.

Foam Rolling

Improving flexibility and joint function is a common goal
for many fitness programs. Flexibility is defined as the mobility within a
joint or groups of joints, directly reflecting the ability of muscle-tendon
structures to elongate. Two ways to improve flexibility are 1) by restoring
length to the tissues surrounding muscles and bones and 2) by releasing fibrous
adhesions that lead to range of motion restriction and restoring health to
tissues. With the improved understanding of human anatomy and physiology we
have come to realize the benefits of self-myofascial release.

There are many modes used to perform self-myofascial release
including deep tissue massage, massage sticks, lacrosse balls, and the mode I
will be addressing the foam roll. Foam rolling has become increasingly popular
in the fitness realm, appealing to clients/patients of all ages and ability.
This piece of equipment is a cylindrical piece of hard-cell foam best used on a
flat surface. By applying pressure to these fibrous adhesions (web-like
connective tissue surrounding human anatomy in response to trauma) we are able
to reduce the level of restriction by restoring muscle length and taking
pressure off of pain sensitive structures (i.e.- nerves, pain receptors). This
in turn allows for a wider range of motion and therefore improved flexibility.
Foam rolling is a particularly attractive option because all
you need is the roller itself. By altering your position on the roller you are
able to adjust the pressure throughout the targeted musculature. The general
instructions for foam rolling are to try and hit all the large muscle groups.
This includes the quadriceps, hamstrings, back muscles, calves, and glutes. It
is advised that you experiment with foam rollers of different densities to find
one that is comfortable for you. A softer foam roll is recommended for
beginners and those with nerve issues or a low tolerance to pressure. As your
body begins to adapt to this process you should increase the density of the
roller.
Foam rolling can be utilized as part of a warm-up because of
the isometric positions you must hold while performing. These isometrics,
similar to a plank position, improve blood flow to musculature and improves
neuromuscular facilitation better preparing you for your workout.
Start by rolling along the entire muscle finding tender
spots. Roll each desired area 5 times per minute (slow and steady pace) and
switch to the next position. As always remember to work within a comfortable
range and ask questions if needed!
For examples of foam rolling view:

Blog post by Evan Healy.

The Concussion Debate

The prevalence of sports related concussions has steadily been on
the rise with the increased levels of athletic participation. According to ‘BrainLine.org’ “An estimated
1.6-3.8 million sports- and
recreation-related concussions occur in the United States each year. During
2001-2005, children and youth ages 5-18 years accounted for 2.4 million
sports-related emergency department (ED) visits annually, of which 6% (135,000)
involved a concussion.” Immediate side effects include headaches, dizziness,
nausea, vomiting, as well as slurred speech. Some more delayed side effects
include memory complaints, noise and light sensitivity, smell and taste
disorders, post-concussion syndrome and psychological problems (Mayo Clinic,
2014).
While tuning into the World Cup finale of Germany v. Argentina, there were multiple
instances where players faced concussions. This adds to the ongoing debate
within the game of soccer as to whether or not headgear should be necessary for
all ages. Germany’s
Christoph Kramer was involved in a brutal collision with an Argentinian player
in the early minutes of the game. Clearly affected by the blast, Kramer was
assessed by medical staff members who allowed him to remain in the match until
he was unable to physically maintain. In the 56th minute Argentinean Gonzalo Higuain was
involved in a rough challenge with goalkeeper Manuel Neuer. Higuain too was
shaken up in this collision. So this raises the question as to whether or not
headgear should be required in the game of soccer?
Although headgear is not inevitably going to eliminate the risk of
concussions or head injuries sustained, it will lessen the severity of the
injury. Some may argue that it will change the nature of the game or influence
the path of the ball but isn’t the most important aspect of sport to protect
our players – especially the children. A brain is rich in development during
the childhood years and suffering a concussion alters one’s brain function. Any
measure that could potentially protect our brain should be taken and future
research should delve deeper into this headgear intervention.
Not only does headgear have physical injury prevention benefits
but it may also influence mental health. It is believed that this added
protective equipment may improve levels of confidence on the field. When
players feel more comfortable on the pitch they are more likely to go into
challenges with more effort and grit. As covered by NBC News on an interview
focusing on concussion prevention, a woman soccer player stated, “I had extra
confidence, extra confidence that allowed me to play more aggressively.” Sports
psychologists may even relate this enhanced level of confidence to better
performance outcomes.
So there is a decision to be made – purchase the $45 headguard and
reduce the probability of a head injury or play the game and take the chance of
suffering a full-blown injury?

Collision: https://espn.go.com/video/clip?id=11211372 (0:20 mark, 1:25 mark)

Blog post by Evan Healy.

Functional Training

The importance of maintaining a degree of functional fitness
is a main determinant in reducing and preventing injury. Integrating functional
training into a client’s exercise prescription will improve aspects of
coordination and synergism of multiple muscle groups. By intentionally
recruiting muscles simultaneously through various planes the client should
experience an enhanced sense of proprioception, balance, and overall strength.
Smooth, integrated movements are the basis to all activity,
ranging from every day tasks to athletic competition. Implementing functional
training will make the performance of everyday activities easier, safer, and
more efficient.
Seeing as the body is considered a ‘kinetic-chain’ we can
assume that the significance of the core is of massive importance. The core
connects and coordinates movements between the upper and lower body. A great
exercise for improving core stability are the variants of the cable pallof
press as shown below. This movement again, requires core and anti-rotational
strength while recruiting lower body muscles to maintain solid form. The beauty
of an exercise like this is that it is easily modifiable and can be performed
utilizing a variety of modes including but not limited to resistance bands and
cables as well as many positions including a standing, kneeling, squat or split
stance lunge position.

The following pictures show examples of the standing
press, split stance press, and sustained squat press.

The starting position for each exercise is with hands
interlocked and close to the chest, and knees bent in an athletic position. By
pressing straight forward you will reach the end position with the arms fully
extended. Return back to the chest to complete the repetition.

Standing Pallof Press

Split Stance Pallof Press

Sustained Squat Pallof Press

As with all exercise begin with appropriate repetition and
weight ranges while progressing in a proper manner. Start with 2 sets of 10
repetitions on each side. Enjoy the different variations and have fun!
Blog post by Evan Healy.