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Jacobson Progressive Relaxation Breathing Technique Relaxation PHASE 9

Prerequisites: quiet room, bed or couch, remove uncomfortable clothes or accessories, head over the body and eyes closed. 1-Inspiration
abdominal : We must focus on the abdomen. We push it out so that we air into the lungs. This is the hardest part of this technique. The trick is that by pushing the abdomen does not move the middle of the trunk. It is similar to when "we took guts," but we should note that air enters the lungs. Keep trying for a minute. 2-Inspiration
trunk : We will try to inflate the middle of the trunk. It is very easy. This is a normal breath, without being too deep, try not to move because the top of your lungs and shoulders. After trying a couple of times chained the previous year with this: first "gut bloated" all we can and then inspired with the middle part of the trunk. We trying to leave us more or less well.
superior 3-Inspiration: This is the easiest part, it is inspiring shoulders up and throwing them back slightly. As it is not difficult, after some trials we link the two previous years with this: Ventral, middle and higher for subsequent phases. 4-Expiry
: When you have mastered the inspiration chained perform the following sequence: abdominal Inspiration -> Inspirational ventral -> Inspiration superior (here we assume that the lungs completely filled with air) -> count endure four -> semi-lip expiration started making a sort of breath until we get the air in the lungs, which cause us a brief respiratory emergency. Entonces respiramos normalmente.
El ciclo completo es bastante difícil de controlar, pero tras algunos ensayos lo conseguiremos.
5-Respiración continua : Cuando ya dominemos las fases respiratorias, debemos lograr una continuidad en la respiración, es decir, que no se noten las fases, evitar el soplido cuando expiramos y tras el vaciado completo poder encadenar otra respiración completa.
6-Sobregeneralización : Ahora debemos llevar lo aprendido a la vida real. Intentemos respirar en situaciones cada vez más difíciles: con los ojos abiertos, sentados, de pie, andando, en lugares públicos, en medio de una conversación, etc…
¿Por qué funciona this technique?
First, we increased ventrally breathing lung ventilation in more than 20%.
Additionally, by keeping the intake about 4 seconds allow the reabsorption of carbon dioxide, which causes us to slow heart and some strain.
Finally, in the end, we conduct an analysis of the muscle groups to check for improper voltages.

is forthcoming muscle relaxation technique of Jacobson, which combined with the breathing technique, will give us a very effective strategy to control our activation.

Browen S Mucas Before Period

basic tips psychological preparation for tennis

Some simple tips to perform well in tennis.
1 - Try not to think about things that have nothing to do with tennis, bookmark, past (my opponent always wins or always win this rival, that ball was good and he has sung out, etc ...), future ( 5-3 for / against this set and I've won / lost ...). The marker also can make us lose focus. The point is that none of these things help us to play tennis, because it does not tell us nor the track position, nor the technical movements and a strategy against the rival. These thoughts usually occur in moments of pause from point to point and even from game to game.
2 - During game, you should not think or analyze anything, you just have to play tennis. The analysis should be performed during breaks between points or between games, this analysis can be accompanied with some kind of ritual behavior (eg playing with the strings of the racket while we are looking) to automate this behavior. During the game, simply to execute the intent, without time to analyze.
3 - The concentration focused on the ball, especially in the moment of impact because of this impact depends on the trajectory of it and, if we focus the attention towards the ball, no matter how prepared we fail we had a strategy.
4 - to reinforce our success: that is, when you make a good shot we recognize it as such, through what is known as a verbal reinforcement (eg Vamosssss!). When the result of a behavior is positively reinforced (meaning positive reinforcement as a reward), increases the likelihood of repeat behavior.
5 - Learning from mistakes: If an error before the bike hit the ground or curse us, all we get is decentralized and exceed the appropriate level of activation. If, however, to make a mistake (eg ball into the net) analyze and visualize why (or gestualizamos) which should have been a blow not to fail (eg, opening more strings), then the error becomes a learning resource that will help us avoid this error, and so we took advantage of the error.
6 - setting goals, one of the strategies to achieve the flow (state of concentration close to the major stimuli of the game) is to set objectives, such as try three first serves in a row, or return three first service remains a focus for achieving this goal.
7 - positive self-talk, positive talk from point to point is a good strategy to regulate itself, strengthened or planning. A key point is to avoid self-criticism at all costs. It is also essential to use words or phrases of self-reinforcement as a key impetus for additional.
8 - Induce humor: If you're in a good mood to enjoy the game, we will be more positive self-talk and not react aggressively to the errors. To do this I suggest that forcéis grimaced smile, because the muscle configuration requires grin smile makes the brain identified as positive and is responsible for secreting substances in the blood consistent with emotion. (W. James will ask you sad or cry because we are sad because we cry?)
9 - Control of the activation status: all have an ideal trigger point is not the same for everyone, but is usually constant the same person. If we are too fast, we can block and play with fear this would require a calm and self-talk especially relaxation breathing (breathe in slowly, hold a few seconds the air out slowly.) If we are short of activation, we feel lazy, little desire to play, etc ... So we need to increase the activation, either by making a good warm up to increase heart rate and gritting his teeth as when we get angry, for the brain to identify the situation muscle as anger and order of release toxins in the blood energy to face the anger (eg adrenaline).
is very important not to define a tennis match as a problem, but any competition should be conceptualized as a challenge, so, so, enjoy the process (the game) over the outcome (future thinking).

Cartman Smileyface Clown

IMPLEMENTATION OF THE PSYCHOLOGICAL THEORY OF LEARNING SYSTEMS
INTRODUCTION TO ORGANIZATIONAL CONTINGENCY TOKEN ECONOMY

Carlos García
Educational systems (understood as such sports training) , used a large and diverse number of techniques to change unwanted behaviors of students, also like to reinforce appropriate behavior. In psychology
behaviorist has studied the effectiveness and consequences of the various techniques of reward and punishment in both animals and humans and have established a number of conclusions:

• basic principles at work in the acquisition or extinction of a response are following:


• The basic principle of learning is based on a result that has a behavior, for example, if there is positive reinforcement contingent on a behavior, it increases their probability of occurrence. If the behavior is followed by a punishment, you get very quickly the response suppression effect.
  
• The punishment can be both positive (a stimulus following aversive response) or negative (reinforcing stimulus is removed), both decrease the likelihood of response.
  
• Positive punishment involves undesirable side effects as well as the suppression of a response. Such effects may include physical damage, providing aggressive models, lead to negative reactions to the person applying it, ... Let's say publicly quarreled a student does not perform as expected. This punishment, goes beyond its relation to misconduct, which is supposed to be the bad performance, since it does not reinforce their good performance, well surely create a bad attitude this guy to coach. Fear of punishment is created, will prevent a good running back.
  
• modern learning theories, advocates working with positive reinforcement so that if executed well will receive a prize, but if executed poorly removed part of the prize.
  
• This is the basic principle of token economy system which is explained below.

TOKEN ECONOMY SYSTEM
is a reinforcement-based system chips, and is named for its analogy with the functioning of the economy based on money.
Its advantages are that: a.
It enhances the value of reinforcers
b. Reducing the delay in strengthening
c. It avoids interference from other forms of reinforcement
d. Is individualized and flexible reinforcement program
In simple words, the token economy system works as a simplification of classical economic system, namely: "If you do this well get X cards, but if you do it wrong, you removed and chips. When the chips have sufficient, you can redeem for prizes involved. "PROCEDURE

a) -
Implementation Phase 1-Identify behaviors that are to be enhanced 2-Choose
the type of card, ticket, check, etc ... more
3-Select appropriate reinforcers that will be exchanged for chips
4-Mark the price that each chip is worth reinforcing
5-Define the cost penalty for
defective-6-Develop an accounting system that covers both chips won, awards redeemed, penalties, ...
b) - Phase fading token economy
When the system has been implemented, it must define a plan for, as well as the objectives are being met, is more difficult to win tokens and prizes price is higher, with the intention that at any given time depends not this system to perform.
1-Increase the time between deliveries of chips
2-Increase the criteria for obtaining tokens
3-Reduce the number of chips won by the execution of target behaviors
4-Increase the number of chips needed to win enhancers support.

Then, the following questionnaire serves to give clues to the coach on the disposition of the subjects facing the training. No matter perform a standardized score of the questionnaire, but simply, the more real you, unless you want to train the individual, and it may be more appropriate at some point is to have a serious talk with him.

summary: If you set a system of systematic rewards and punishments, students have a reference on targets that they can provide reinforcement and behavior that they can bring punishment (punishment understood as suppression of the prize).
The conditions of a good distribution system reinforcements are

1. Contingency: unfailingly, conduct defined as worthy of reward or punishment, should be rewarded or punished, always, without hesitation.
2. Immediacy: The less time elapses between the execution of behavior and the contribution of reinforcement (reward or punishment) more effective it is.
3. Proportionality: The reinforcement should be proportional to the importance of the conduct executed, otherwise, does not offer valid clues to regulate their behavior.
4. Feedback: The definition of conduct that will be enforced should be directed to provide information to students about the direction and validity of their own behavior.

coach who wants to follow the assumptions of psychological theories of learning, should gigs when defining the behaviors and associated enhancers.