Mental Imagery in Sports

Introduction

Mental imagery can be described as a multisensory process that integrates as many senses as possible to create a vivid mental image. It plays an important role in the production of movements and human activity. Visual and kinaesthetic abilities are the most widely used systems for drawing and manipulating images they form the mental image base aimed at improving performance in physical tasks and competitive situations and facilitate motor acquisition and learning. [1] .

Process of Mental Imagery

There are two models commonly used in the literature for the mental mapping process.

In the first model, the applied model athletes use images to achieve cognitively effective and behavioral outcomes. It includes three factors: the imagery of the type of motor situation and the contribution of imagery ability to its effectiveness. In other words, what you imagine is the expected outcome yes. In this model there are several types of imagery such as cognition specific cognition general motivation specific motivation general arousal motivation general host and so on [2].

PETTLEP’s second model is based on the notion that brain structures are activated during imagery. It is this neural component that regulates movement and athletic performance. PETTLEP stands for Physical Environment Task Timing Learning Emotions and Perspectives. The image used should contain Each of the aforementioned factors and be as realistic as possible. For example, an athlete should visualize himself playing at game speed on the home court/court in his uniform [2].

The actual process of how mental imagery is performed is not well studied. This process is not even mentioned in most of the literature. There are many questions to answer, such as: Do you perform MI in a darkroom? Does someone need to read the script to the athletes? how long should it be Athlete performing MI? How many times a week? Treatment options used by physical therapists are uncommon and vary widely [3].

Recently, researchers broadly differentiated image use in terms of image capabilities and image use. They further categorize the use of imagery as: Specific cognition (e.g. movement) General cognition (e.g. strategy) Motivation General Specific motivation (e.g. goal) Motivation General affect (e.g. anxiety) and general mastery of motivation (e.g. self-confidence). Scientists have presented devices and outcome measures to measure the ability to perform mental imagery, and simultaneously developed protocols for performing mental imagery. [1]

At this point, there is a general consensus that MI improves the ability to execute infrastructure projects but there is no guidance on the exact methodology.

Influences on Performance

Mental imagery can be an important factor in increasing athletes’ performance in their mental sports. Mental imagery is defined as “a repetitive mental practice or mental training that demonstrates mental representations of asynchronous motor patterns production on the muscular activity normally required for the act.”[4] Mental imagery is a technique that athletes can use in addition to physical activity to improve performance in their given sport. Mental imagery is often part of a mental process that may also include the like strategies such as relaxation self-talk and goal setting. Actors use mental imagery in these programs so much that mental imagery and mental practice have become almost synonymous.[2] Research has shown that mental imagery is effective in increasing performance in sports such as:

• Dart throwing
• Diving
• Figure skating
• Gymnastics

These studies can also be generalized to other sports.[5] Healthy individuals using mental imagery can gain performance benefits in areas such as:

• Strength
• Arm-pointing capacity
• Range of motion
• Postural control
• Speed
• Accuracy
• Motor skills.[3]

Research has shown that athletes playing team sports reported using a Motivational general–mastery (winning and achieving goals) image more than athletes doing individual sports but individual athletes used psychological mastery (strategies and action plans); played a major role. [6] .

There are many factors to consider when using a mental visualization program to improve athletic performance. Mental visualization seems far better than any practice but mental visualization alone is not as good as physical practice alone. Mental imagery is completely irreplaceable physical action and a combination of mental imagery and physical action seems to produce the most effective work.[5] There also appear to be differences in the effectiveness of mental images between novice athletes and elite athletes. Athletes who do not know athletes make less use of mental imagery more effectively than elite athletes because elite athletes “often use mental imagery with better imaging abilities and use structured cognitive learning.”.[5]

Mental imagery is most effective when used over a long period of time; however, research has shown that athletes often use mental imagery immediately prior to an event to help enhance performance. Laboratory studies show that the use of mental imagery without prior practice remains effective as long as. play occurs immediately after the use of mental imagery.[2] For example, a golfer may develop positive practices through mindfulness techniques immediately before hitting their golf shot while mindfulness once a week before the tournament can did not provide much benefit. Mental imaging is a a technique that can help athletes improve their performance but, like all other skills, requires practice to maximize effectiveness.

Impact on Rehabilitation and Health

In addition to affecting performance, mental imagery is also used in conjunction with rehabilitation and recovery. Mental imagery as an adjunct to physical medicine during rehabilitation can be used in a variety of ways:

• Help patients cope with pain
• Speed the healing recovery process
• Prevents deterioration of physical skills due to injury and reduced mobility[7]
• Improve adherence to rehabilitation programs [8]

Mental imagery is thought to have physical and psychological benefits for injured people. According to Jones & Stuth[8], although the mechanisms underlying this mind-body connection are not fully understood, “the medical community generally agrees that the mind-body is a Integrative systems, thoughts play an important role in both the etiology of disease and recovery. “Mental imagery has been reported to trigger neurophysiological changes, improve immune responses and have effects on the autonomic nervous system [7][9].

Types of images used in rehabilitation may include:

• Images of injuries being healed and mended
• Images of complete recovery
• Pictures of playing sports or activities without injury

A Controlled Study of Mental Imagery and Rehabilitation

Cressman and Dawson (2011)[10] studied the effect of healing imagery on nine college athletes. The study compared the two experimental groups along 3 dimensions: satisfaction with recovery self-efficacy, recovery and return to play. No significant difference between groups The intervention group had a significant positive effect on rehabilitation satisfaction in terms of self-efficacy or return to play.

Guillot et al. (2009) [11] found that mental imagery may help to facilitate motor recovery in burn patients.

Christakou Zervas & Lavalle (2007)[12] investigated the role of imagery in assisting the functional rehabilitation of athletes with grade II ankle sprains, namely improving muscular endurance dynamic balance and functional stability. Mental Imagery Shows Significant Differences Muscular endurance, but not dynamic balance or stability.

Several controlled studies have examined the effect of mental imagery on ACL reconstruction and rehabilitation:

• Cupal & Brewer (2001)[13] found that, in addition to physical rehabilitation, the intervention group who received relaxation guidance and imagery training had significantly increased knee strength and significantly reduced re-injury anxiety and pain.
• In contrast Madison et al. (2011)[14] found no significant effect of a guided imagery intervention on knee strength or self-efficacy, but did find a significant positive effect on neurobiological factors related to knee laxity and healing, thereby reducing stress responses in participants.
• Lebon Guillot & Collet (2011)[15] found that motor imagery enhanced muscle activation in ACL rehabilitation patients. They hypothesize that this effect may arise from a redistribution of central neuronal activity due to the lack of anthropometric changes in the intervention subjects. these authors Visualization is recommended early in the rehabilitation process when passive and active muscle activity is most limited by the injury.

Effects on relaxation and stress management

The psychological aspect of sports and competition is often overlooked. Many studies show that mind mapping helps reduce stress and anxiety in athletes and increases relaxation. Mousavi and Meshkini (2011)[16] found that among elite tennis players of equal physical ability, group a the mental imagery users in sport had a 21.5 point decrease in their scores on the Kettle-40-item anxiety questionnaire compared to the non-mental imagery group who had a 1.2 point decrease. Furthermore Naylor (2009)[17] suggests that with the addition of diaphragmatic breathing training with mental imagery further enhances relaxation and reduces sport-related stress and anxiety.

Despite all the stress associated with sport, athletes often experience psychological distress and emotional disturbance following injury and during early rehabilitation.[18] Although athletes experience these feelings, physical therapy rarely addresses the psychological aspects of rehabilitation sports.[19] Evans Hare and Mullen (2006)[20] found visualization useful for athletes throughout the rehabilitation phase to help reduce fear of re-injury and reduce stress and anxiety about returning to sport is reduced.

Studies have repeatedly shown mindmapping to be effective in reducing stress and competitive anxiety; but it is unclear how individuals use the image because it has many different ways and situations it can be used in. Bernier and Fournier (2010)[21] studied psychological outcomes images of professional golfers and found that the golfers paid attention to images based on environmental shooting mood state competition and several other variables. They found that most golfers who use mental imagery to help manage stress and motivation used outcome imagery if including seeing the ball in the hole winning a match or imagining a good rolled ball.[21] Regarding when to use mental imagery to relieve stress and anxiety, athletes tend to use imagery before a competition rather than during or after.[22]

Not only does research show that mindfulness imagery can help athletes relax and reduce stress, but it has also been shown to reduce stress and anxiety in pregnant women compared to a control group. Increased stress in pregnant women has been associated with adverse outcomes such as elevated levels high birth rates of preterm infants low birth weight and developmental delays in children.[23] In addition to reducing anxiety and stress they found that the mindfulness group of pregnant women had significantly lower levels of fatigue than the group that had no mindfulness training.[23] In in addition to helping reduce stress in pregnant women Cancio (1991)[24] found that mental imagery reduced stress in 81% of an Army Air division during a falling parachute jump they don’t pay anything.