Fall 2023 - 15

Energy Requirements for Optimal Performance
Optimal
Energy
adrenaline and composure.
If a soldier goes into the
event with too much laxity
or apathy, or conversely,
too much excitement or
stress, the likelihood of
shooting expert significantly
decreases.
Too Little
Energy
IZOF
Arousal
significantly physically demanding task like an
explosive weightlifting rep. The parasympathetic,
or " rest and digest " nervous system is elicited
when completing less physically demanding
tasks, but instead more mentally taxing and
require heightened focus. For soldiers, a task like
land navigation and plotting on a grid, engaging
the parasympathetic nervous system is incredibly
important. A mental mistake can send the unit in
the wrong direction, or even worse, have artillery
raining down on the wrong target.
H2F mental readiness teams educate soldiers
on the benefits of maintaining optimal energy
levels and provide several interventions which
regulate energy for performance success.
The concept of Individual Zones of Optimal
Functioning (IZOF) has been used by sports
psychologists working with athletes for the past
twenty years. With the increasing number of H2F
programs being implemented across the Army,
more tactical athletes will have the opportunity
to receive training on strategies to achieve their
IZOF. A perfect example of how an understanding
of IZOFs is important is during marksmanship
training and weapons qualifications. Being able
to qualify at the range requires a balance of
Too Much
Energy
When our sympathetic
nervous system is overengaged,
our heart rate and
respiratory rate become
elevated, attention decrease,
and fine motor skills become
impaired. Maintaining a prolonged amount of
time in fight or flight increases the secretion of
cortisol, a steroid hormone released in response
to stress. This elevation manifests itself in various
chronic conditions including cardiovascular
disease and metabolic syndrome, increases risk
for stroke, and psychological concerns such
as depression and anxiety, which negatively
impact performance and over time, quality of
life. When the parasympathetic nervous system
is over-engaged, we are unable to focus to the
best of our ability; pupils constrict leading to a
decreased field of view, airways narrow causing
slower breathing patterns, which lead to lethargy,
decreased motivation, and impacted performance.
The following are recommendations that H2F
mental readiness teams provide to soldiers to
regulate energy levels leading up to and during
performance:
* Deliberate and Diaphragmatic Breathing -
A preparatory breathing technique focused
on expanding the stomach instead of the
chest to maximize oxygen consumption,
decreasing breathing tempo and heart
rate. Research shows that 2-3 deep,
diaphragmatic breaths efficiently decrease
tacticaltrainingandconditioning.com | 15
Performance
http://www.tacticaltrainingandconditioning.com
Fall 2023

Table of Contents for the Digital Edition of Fall 2023
