The Use of Mental Imagery Is Helpful for Athletes - Research Paper Example

Applied Science Report: Clinical Science in Exercise and Sports Psychology Introduction Clinical Science involves the investigation of health care systems, health care methods or wellness themes, through a method that includes inquiry, application of existing data and the synthesis of sources. It is then applied to an issue or issues of clinical relevance to those who come in contact with care providers or to care providers themselves. Care providers involved in the process of clinical science can include physicians, nurses, practitioners, therapists or teams of various health care professionals. While clinical science includes a scientific component, it also includes aspects of care such as communication and knowledge, acquired through interaction in the health care environment. Clinical science is distinguished from medical practice, in that it includes experiences and knowledge gained through interaction, as well as relevant data surrounding clinical issues. Daniels & Powell (2006) define clinical science as “the contributions of scientific disciplines to health promotion and the prevention, diagnosis and treatment of disease through the development, communication and application of new knowledge.” The definition does not suggest, however, the existing knowledge and experiences are cast aside, in preference of more current findings. It implies that existing knowledge, experience and data can be used to further advance or develop new methods of inquiry and new approaches for the clinical setting. Two topics of interest in clinical science today are those of exercise and sports psychology. Exercise is an increasingly important topic, as more Americans face health issues, due to sedentary lifestyles. Benefits of regular exercise are linked to longevity and holistic wellbeing of a person. Sports psychology is an important topic, as it provides insight into how top athletes develop and how they are able to become the best and fiercest competitors. This report will investigate how a physical activity program and visualization techniques can be coupled, to improve overall fitness. “Numerous athletes are turning towards mental imagery to take their game to the next level” (Plessinger, 2011). Understanding how athletes use imagery can help those who adopt a regular exercise program achieve the results they desire. Research Method The method of research used for this report is inquiry into current literature on both the benefits of regular exercise and the benefits of visualization in exercise. Data collected from literature includes scientific journals on exercise and sports performance, with the inclusion of reports available on the internet, which focus on health benefits of exercise and the benefits of visualization in sports. Key words used to find relevant literature include visualization in sports, benefits of regular exercise, mental imagery in sports, science in exercise and use of mental imagery in competition. The databases used for journal articles are Academic Search Premier, for articles in Journal of Sports Behavior and Ebscohost, for Journal of Physiological Anthropology. Ebscohost is also used for the Book by Carol W. Kraak and Vivica I. Articles pertaining to sports performance were also obtained directly from the Vanderbilt University, Psychology Department website and from the University of Minnesota, Department of Medicine site. Findings Physical Exercise With realization on benefits of regular exercise comes the pressure of incorporating exercise program into already over-crowded and busy daily routines. This means that maximal benefits are sought under the shortest span possible, predisposing one to risk of injury and chronic fatigue. Therefore, there is need to formulate a proper working out program. It is of great importance that before commencing an exercise program, one should consult with a clinical physician or a qualified sports physician. This takes care of any concerns on health issues that may hinder ones performance or cause any health problem (McArdie, Katch, & Katch, 2002). With exercise there is transient increase in the risk of having a cardiac-related complication especially for patients with existing heart conditions. However, contrary to popular belief, most of the heart attacks (90%) occur during resting phase rather than during the actual physical activity. The risk of health complications that come with unhealthy lifestyles is significantly lower among regular exercisers. Facts point to a 50 times higher probability risk of a sedentary person compared to a person who exercises about 5 times a week. A good program should entail exercise that equates to approximately five to seven 30- minute sessions per week at an intensity equivalent to 3 to 6 MET’s (multiples of the resting metabolic rate). This can also be 600 to 1200 calories expended per week (Myers, 2003). While there are scientific standards established to help an individual make the most of an exercise program, there is plenty of debate about how to mentally prepare for such a program or how to maintain interest. The use of mental imagery to help an individual achieve desired outcomes from an exercise program is based in research among athletes. The research indicates that visualization techniques can help the individual get more out of the exercise program. Sports Psychology Visualization or mental imagery is an important topic of discussion in Sports Psychology, as a form of preparation that athletes do not typically talk about. It involves creating a mental image of the desired outcome or performance the athlete wants to achieve, as a means of following through on the desired performance. While visualization does not replace physical training and other preparations, it can help an athlete achieve new goals or goals that have previously been elusive. “Keep your mental rehearsing of your upcoming races positive and it may contribute to new personal records (Pembroke, 2004). Pembroke discusses how trainers and coaches guide athletes through the steps of imagery, to prepare for running a marathon. The concepts are applied to a variety of sports and can carry over into other aspects of life, such as improving performance at the office or increasing sales. Such techniques have been known to improve and maximize efficiency and effectiveness in training. Research supports the notion that with visualization, both physical and psychological reactions become elevated (Quinn, 2010). Just as the concepts of visualization can be carried over into the office, they can be carried over into regular physical exercise programs as well. Often when an exercise program is undertaken, the individual will set specific goals for increased endurance, improved fitness or some other measurable indicator. Imagining the improved self or creating a mental picture in which one has achieved. Research conducted by Glisky & Williams (1996) looks at differences in scores, measuring the balance of athletes on a stabilometer. Table 1 below shows the differences in baseline scores (time in seconds) and in subsequent tests of the same task, after using mental imagery. Table 1.1 (Adapted from Glisky & Williams, 1996). Balance of Athletes Mean (in seconds) Standard deviation Baseline 4.71 2.13 Test 1 8.25 3.04 Test 2 9.67 3.39 Test 3 10.46 3.67 While athletes perform tasks that require skills in many areas, balance is often an important part of performance. Though the authors do not provide data on other areas of physical performance, the implications are many areas of physical performance are enhanced with the use of visualization techniques. Role of the Professional The role of the professional may be very different when working with an average individual, as opposed to working with the professional athlete. The individual beginning an exercise program to improve fitness and health will have goals that are less defined, such as increasing cardiovascular fitness, improving endurance and increasing muscle strength. The difficulty in using mental imagery in such cases, is that a more well defined goal is needed to help create the mental image. The role of the professional in such an instance, requires the development of goals that are measurable, which can be translated into a mental picture, for the individual taking on a new exercise program. For example, the professional can help the individual identify measures of improved cardiovascular fitness, by using a chart to track heart rate after a twenty minute walk. When the individual has adopted the habit of accurately measuring and recording the heart rate, he or she can then be encouraged to pick a new target, which is used to develop a mental image. The practitioner or professional can then help the individual describe what the new, lower heart rate will look like. It may include greater ability to exercise and carry on a conversation with the neighbor or a family member. It also may include a vision of the individual jogging through the park at a leisurely pace, able to enjoy the sights, with less focus on the difficulties of exercise. For the seasoned athlete, the professional must assist in developing an image of successful performance. For a marathon runner, this might include the individual making it past the 21 mile marker maintaining the same pace. It may involve the baseball pitcher throwing the perfect strike, to beat the opposing team. However, some fundamental roles will be the same in either environment or relationship. The professional plays a critical role in serving as a coach or motivator, while also helping either individual determine what he or she wants to happen most. The role also includes ensuring that the individual is physically sound enough to follow through on those mental images created. Addressing any health concerns and consulting with physicians is one part of ensuring the individual is physically sound enough to achieve performance goals. Another part of the process is to communicate with the individual, about his or her views and mental state, regarding physical activity and performance. Understanding each person will help the professional create a plan that suits the specific needs of the individual. Conclusion The use of mental imagery is helpful for both professional athletes and nonprofessionals. It can help the individual achieve goals that might otherwise be elusive or seem too difficult to Overcome. There is little argument that taking on a regular exercise program can help an Individual improve both physical and mental health. There is also evidence that the emotional health or state of the athlete has a bearing on athletic performance. This is particularly true in the application of mental imagery or visualization. While there are different methods for using mental imagery, it essentially involves creating a visual picture in one’s mind, of what one wants to be able to do or achieve. The professional can help both the individual taking on a new exercise program and the seasoned athlete, by understanding what each wants, in terms of performance. This involves using effective communications skills, as well as knowing what each individual is capable of, based on experiences in working with that individual. The clinical science of exercise involves consideration for both the physical and emotional aspects performance. References Daniels, B. & Powell, D. (2006). Transforming the University: Final report of the clinical sciences enterprise task force. Retrieved from http://www1.umn.edu/systemwide/strategic_positioning/tf_final_reports_060512/ahc_cli nical_sci_final_exec.pdf. Glisky, M. & Williams, J. (1996). Internal and external mental imagery perspectives and performance on two tasks. Journal of Sports Behavior, 19(1). Academic Search Premier. McArdie, W., Katch, F. & Katch, V. (2000). Essentials of exercise psychology. London: Lippincott, Williams & Wilkins. Myers, J. (2003). Exercise and cardiovascular health. Circulation journal. Retrieved from http://circ.ahajournals.org/cgi/content/full/107/1/e2 Pembroke, G. Health: Training the winning mind. Prague Tribune, Mar 2004. Ebscohost. Plessigner, A. (2011). The Affects of mental imagery on athletic performance. Retrieved from http://www.vanderbilt.edu/ans/psychology/health_psychology/mentalimagery.html. Quinn E. (2010). Visualization techniques and sports performance. Sports medicine. Retrieved from http://sportsmedicine.about.com/cs/sport_psych/a/aa091700a.htm. Read More