Participation in sport and exercise requires self-regulation. Examples of self-regulation include an individual fighting the urge to stop during an intense exercise class, a golfer trying to ignore feelings of excitement and focus on a simple putt to win a tournament, and a soccer player resisting the desire to strike an opponent who has repeatedly fouled him. The process by which individuals consciously attempt to constrain unwanted thoughts, feelings, and behaviors and bring these in line with ideals or goals is termedself-regulation,或者self-control.The ability to self-regulate has been shown to contribute positively to performance and behavior in a number of domains, including sport and exercise.
运动员和锻炼者使用许多自我调节策略。例如,为了在重要的比赛前控制焦虑,曲棍球运动员可以通过使用自我对话重新评估游戏的重要性,想象表现良好,并通过听音乐来分散自己的注意力,从而对自己的思想进行调节。一名锻炼斗争的练习者来待在电视上而不是锻炼电视的冲动可能会通过使用激励性的自我说法(例如,锻炼后我会感觉好多),想象实现她的健身目标或寻求同伴的支持。使用这些策略的目的是使实现重要目标(例如,在曲棍球比赛中表现出色或保持健身),更有可能调节可能损害目标的思想,感觉和行为(例如,担心结果,担心结果,担心结果,看电视)。覆盖否定目标的冲动并不容易,并且要理解为什么自我调节的核心方面首先在这里概述。在此之后,提供了有关何时可能受损的自我调节的讨论。该条目以讨论如何开发自我调节的讨论结束。
自我调节的核心方面
自我调节包括四个核心方面:标准,监视,力量,和动机。Regulation means a change to bring into line with some standard, which is not possible without keeping track or monitoring current states, and so the first two aspects are inextricably linked. For example, if a tennis player is to reduce her angry outbursts on the court in line with the umpire’s standards, she must monitor her thoughts, feelings, and behaviors to curb displays of frustration following unfavorable line calls. This “curbing” is difficult and, much like any effortful task, requires energy. Therefore, self-regulatory strength will determine whether the tennis player is capable of avoiding displays of frustration. Motivation to change is also necessary; in this example, if the outbursts are leading to point penalties, this may increase the tennis player’s motivation to change her responses. The core aspect of self-regulation that has generated most research is the notion that self-regulation requires energy, and as such can be depleted. This proposition is central to the strength model of self-regulation, which is now discussed.
The Strength Model
强度模型是由Roy Baumeister及其同事在1990年代初提出的,其中心前提是自我调节会随着时间的流逝而因反复的劳累而恶化,好像依赖有限的能源。一致的研究支持了这一观点。这项研究通常使用了双任务范式,其中一组参与者完成了需要自我调节的任务,并且一组完成了一项未完成的任务。然后,两组都完成了确实需要自我调节的第二个任务。关键发现是,如果参与者已经完成了需要自我调节的任务,则更有可能在以后的任务中表现更糟。为了说明说明,一项研究的参与者首先完成了需要自我调节的思想抑制任务(尽量不要考虑白熊),在完成驾驶模拟器任务之前,与曾经的参与者相比,在完成驾驶模拟器任务之前的诱惑能力较低首先完成了五分钟的精神算术任务。此外,无论自我调节的类型如何,自我调节所需的能源都会耗尽。运动和运动参与者特别感兴趣的是,身体表现可能受到思想或情感的调节的影响。为了说明,对认知任务的自我调节(例如,Stroop测试)已被证明可以耗尽肌肉耐力任务的表现(例如,手夹检验),参与者必须更加努力地努力工作才能达到相同水平的身体绩效。 The findings suggest that self-regulatory depletion may cause central fatigue, which can be thought of as the failure of the central nervous system (CNS) to drive the muscles. Thus, athletes and exercisers striving to control their thoughts and emotions in competition may be more prone to suffer disruptions in endurance performance.
总而言之,研究始终表明,在自我调节的最初回合之后,无论球体如何,随后的自我调节都会受到破坏。换句话说,自我调节任务的最初发作是否涉及对思想,感觉或行为的控制,这无关紧要。随后在同一或不同的球体中进行自我调节受到破坏。这显然对体育和运动参与者有影响。它可以解释为什么在工作艰难的一天之后,自我调节资源被耗尽了,一个人不太能够抵抗在沙发上的电视晚餐的诱惑,而错过了他的运动课,而无挡板球员则耗尽了她的自我自我在关键游戏之前调节焦虑症的监管资源无法抵抗疲倦的感觉,然后像往常一样有效地上下球场。但是,迄今为止,我们还没有在运动和锻炼环境中特别研究自我调节资源的耗尽可能会影响行为和绩效。
葡萄糖对自我调节的重要性
至此,自我调节已被描述为有限的资源,没有任何解释什么被耗尽。大多数研究人员都认为,葡萄糖是自我调节的关键能源,特别是,较低的水平和无法有效地将葡萄糖运输到大脑的能力与自我调节受损有关。这并不意味着葡萄糖越多,就能自我调节越好。这只是意味着自我调节会消耗葡萄糖,如果替换足够的葡萄糖,将保持自我调节,但是如果未替换葡萄糖,随后的自我调节工作更有可能失败。
葡萄糖被认为是有限的能源,因为葡萄糖的可用性和有效使用对于有效的大脑功能至关重要,如果葡萄糖流向大脑的流动不足,大脑功能会受到损害。因此,一些研究发现自我调节与葡萄糖水平的变化有关,这并不奇怪。例如,与不需要自我调节的任务相比,控制注意力,调节情绪和应对压力与血糖水平的降低有关。但是,质疑这些结论的数据。此外,在这些研究中采用的自我调节任务中,大脑消耗的额外葡萄糖量通常持续几分钟,它被认为在0.2卡路里的卡路里时至少。因此,目前,自我调节任务对葡萄糖水平的影响存在不确定性。
但是,还有其他研究指出葡萄糖的作用。低葡萄糖和葡萄糖使用效率低下,也已证明与自我调节不良有关。例如,低葡萄糖与较小的警惕性,更多的侵略性,更大的干扰性,情绪障碍的发病率更高,情绪爆发增加以及在压力下的表现受损,而葡萄糖的使用效率低下与注意力障碍,情绪控制不良,情绪调节不良,调节良好冲动。葡萄糖的给药已被证明可以抵消先前施加自我调节的影响。也就是说,即使完成需要自我调节的先前任务后,需要自我调节的第二任任务上的表现也不会受到损害。总而言之,尽管关于一些当前可用的证据存在争议,但强度模型的支持者表明,自我调节似乎容易受到葡萄糖水平变化的影响,而当葡萄糖水平较低或何时,自我调节失败更可能葡萄糖的代谢效率低下。
为了补充支持葡萄糖在自我调节中的核心作用的研究,以及相互矛盾的研究表明,它具有更有限的作用,最近的提案概述了葡萄糖在自我调节中发挥作用的另一种方式。该建议是,葡萄糖而不是葡萄糖水平的分布决定了有效的自我调节。为了解释,有充足的血糖可用,并保持了坚持一项任务的动力,自我调节可能会成功。如果有低血糖的可用性,只要保持持久的动机并且任务对个人来说很重要,自我调节仍然可以成功,因为葡萄糖被重定向到自我调节所需的大脑区域。这可以解释为什么即使在工作艰难的一天之后,自我调节资源被耗尽,个人有足够动力的运动也能够抵抗电视晚餐的诱惑,而无板篮球运动员则在耗尽了自己的自我调节资源在关键比赛前调节焦虑,但赢得胜利的动力仍然可以在球场上像平常一样努力。同样,我们没有在运动和运动环境中专门进行任何研究,探讨了动机和葡萄糖消耗水平之间的相互作用。
Improving Self-Regulation
Apart from supplementing glucose, there are four other proposals for strengthening self-regulation:保护假设,动机,恢复假设,和self-regulation exercises.保护假设认为,如果个人意识到随后的自我调节任务,则可以保留一些自我调节能量。例如,在一项研究中,在需要自我调节的初始任务之后,参与者执行了第二任任务,一半得知将有第三个任务。在期望第三任任务的参与者中,第二任任务中的耗竭效果最为明显。人们似乎确实能够为预期任务保存自我调节资源。
The power of motivation to overcome depletion also suggests that self-regulation is never completely exhausted but temporarily depleted until sufficient motivation is generated to encourage the expenditure of further resources. Laboratory studies indicate that participants can self-regulate successfully if they are offered incentives to do so— even after first being depleted of self-regulation resources. This shows how self-regulation can be maintained in an important competition or meaningful exercise activity.
睡眠在自我调节中也起着重要的作用。睡眠不足与较差的自我调节能力有关,睡眠补充自我调节资源。这个想法类似于保护假设,但更类似于恢复假设。研究表明,自我调节任务之间的休息期会导致资源补充和休息和放松的消耗效应。
Repeated self-regulation exercises can also enhance self-regulatory capacity, much like building a muscle through physical training. Studies have shown that, when compared with a control group, participants who practice self-regulation, such as avoiding sweet foods for 2 weeks, improve performance on other self-regulation tasks. In other words, in the short term, self-regulation depletes resources, but in the long term, repeated self-regulation makes a person’s ability to self-regulate stronger.
结论
Given that sport and exercise environments frequently give rise to intense emotions and can test a person’s ability to regulate behavior (e.g., effort, decision making [DM]), it is not surprising that self-regulation should be a crucial aspect of participation in sport and exercise. Failures to self-regulate may be reflected in emotional outbursts, poor decisions, and a reduction in physical performance.
While the ability to self-regulate may be depleted, under what circumstances this happens and the interaction between motivation and levels of glucose is still to be determined by researchers. Further exploration of how self-regulation can be developed over time is also warranted given its clear applications to sport and exercise settings.
参考:
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