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51 Cards in this Set
- Front
- Back
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What is a performance routine? |
A sequence of task-relevant thoughts and actions which an athlete engages in systematically prior to his or her performance of a specific sport skill |
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Physiological responses to Arousal |
•^heart rate •Dilated pupils •sweaty Palms |
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Psychological responses to arousal |
•worry •fear •excitement |
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What does the 'inverted-U hypothesis' refer to: |
It states that athletes are more likely to perform at their best under moderate levels of arousal, one of the implications is skills required to regulate arousal. |
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Define Stress |
A process in which there is a substantial imbalance between demand and response capability, under conditions where failure to meet that demand has important consequences. |
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Stress Process Stages |
1. Environmental Demand 2. Perception of the Demand 3. Stress Response • Cognitive anxiety • Somatic anxiety 4. Behavioural Consequences |
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Stage 1 explanation |
Environmental demand placed on the athlete or individual. eg. PE teacher asking student to perform a task in front of the class. Or a parent placing pressure on a child to win a tournament. |
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Stage 2 explanation |
The individuals perception of the demand. THis subjective perception of the demand is what is important in the determination of subsequent stages in the process. Depends on the skill level of the athlete and their perception of imbalance. |
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Stage 3 explanation |
Athletes are likely to experience physical and psychological responses when they appraise a situation as threatening. If so this will lead to worry and apprehension (cognitive) as well as physical responses (somatic). eg. ^HR, shallow breathing, muscle tension, cognitively the narrowing of attention. |
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Stage 4 eplanation |
What is the result of the behaviour? Behavioural consequences feed back into environmental demand. For example criticism is likely to be perceived as an additional social demand on the athlete. |
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What is motivation |
The intensity and direction of one's effort. |
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Differentiate between direction and intensity |
Whether an individual seeks out, approaches, or is attracted to certain situations. How much effort a person puts forth in a particular situation. |
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Do performance routines help an athlete to concentrate? |
By definition, routines help an athlete to concentrate on task-relevant cues. A performance routine can be a useful tool to focus an athlete on relevant cues immediately prior to skill execution. Also help adopt focus of attention. |
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Positive effects of cofidence |
It reduces anxiety and influences concentration, emotions, goal setting and persistence at tasks. |
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When can confidence become detrimental |
When athletes are so confident that they dont believe it is necessary to try. Complacency can se in with athletes that are over confident, and in turn reduce performance. |
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What is imagery? |
The process in which an individual 'goes to the movies inside their head', but athletes are encouraged to use all senses. It can influence arousal, stress, motivation, concentration and confidence. |
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How can imagery influence arousal? |
Imagery can be useful for increasing or decreasing arousal, usually when undertaken prior to, during or after a performance. eg. An AFL player may imagine a strong tackle in which they dispossess the opponent. |
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How can a player use imagery to manage stress? |
Imagery can influence stages 2 and 3 of the stress process. Specifically it can alter perceptions about ones ability to meet an environmental demand, can also moderate physical symptoms following threat perception. |
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Does imagery help an athlete's motivation? |
Athletes can influence both the direction and intensity of their efforts by thinking about successful performance. Most useful prior to performance however can be useful during and post performance. |
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In what way can imagery influence an athletes concentration? |
It can be very useful to use imagery prior to performance to prepare an athlete for an appropriate attentional focus during skill execution. Also athletes can work on plans of action and on what they should focus upon in different situations. |
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How can imagery be used to build self-confidence? |
Imagery involving effective performance can be used to build confidence. Imaginal ecperiences are key contributors to self-efficacy. Help the athlete feel that effective performance is within their grasp. Pre-game can focus on important cues. |
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What is the main aim of progressive relaxation? |
Focus on the different sensations between the relaxed and tense states. Over time athletes can relax 'tension areas'. |
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How can breathing control influence an athletes mental state? |
A greater relaxation response will be acheived if you take a series of deep and controlled breaths rather than a single breath. This can reduce both anxiety and arousal. |
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What is thought-stopping? |
A technique that helps athletes cope with negative self-talk. Use of a word or physical cue, changes negative thoughts into positive ones. |
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When is thought-stopping used? |
Prior to events, during gaps in play, or even during a performance if an athlete dwells on poor performance. Best before/ during play/ |
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How does listening to music help an athlete prior to competition? |
Music can cause dramatic changes in arousal. Upbeat music can give us energy and stimulation. Slow music can calmly reduce anxiety also. An athlete can regulate their arousal using the process of listening to music. |
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List seven arousal regulation techniques |
1. Progressive muscle relaxation 2. Breathing control 3. Thought stopping 4. Imagery 5. Performance routines 6. Listening to music 7. Self-talk |
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What is the primary focus of personal-relaxation? |
To reduce arousal |
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Explain the matching hypothesis |
Athletes are advised to reduce physical symptoms of arousal or anxiety, whereas they are advised to use mental techniques to reduce cognitive symptoms of arousal or anxiety. |
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Personal relaxation's influence on stage 1 of the stress process |
Even if an environmental demand is place on an athlete, personal relaxation can be used to focus attention away from thoughts relating to the threat posed by the demand. |
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Personal relaxation's influence on stage 2 of the stress process |
A swimmer might wish to watch a movie in the evening before an olympic final so that she doesn't think about her opponents or task. |
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Personal relaxation's influence on stage 3 of the stress process |
An athlete can reduce any worrying or physical symptoms of stress. This can be done before, during or after competition. |
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What is choking and explain how personal relaxation can helpcan athlete to deal with this situation |
There are some occasions when people are so motivated to perform well that it becomes a problem. It is where athletes who are desperate to perform well actually have a higher chance of performing poorly. Personal relaxation will reduce such instances. |
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Explain how personal relaxation can have an impact on an individuals' ability to concentrate: |
Relaxation techniques aimed at reducing anxiety can be beneficial at helping an athlete to develop an appropriate focus of attention. Personal relaxation can be useful in this regard, and depending they can be used pre, during, post performance. |
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Does using personal relaxation techniques impact on an athletes' self-confidence. |
Physiological and emotional states can influence the confidence of athletes. Physical fitness and positive emotions can influence athletes self belief. Personal relaxation can help to improve physical fitness and emotional states. Breathing control can influence confidence via their effect on mood states and physical readiness during a performance. Best before, during however after is useful. |
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What is self-talk? |
Refers to a process in which an athlete engages in dialogue with themselves. Can be audible or internal. Commonly used by athletes influencing arousal, stress, motivation, concentration and self-confidence. |
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How does self-talk help with arousal regulation |
Positive self-talk can provide athletes with energy for performance. 'Get tough', 'go hard'. Alternatively 'relax' and 'smooth' can reduce arousal levels. |
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Explain how self-talk impacts on the different phases of stress (1) |
In deciding whether to enter a marathon for example. An average runner would say "i am good at running... I can do this" OR "I won't be able to do this", both of which influence environmental demand. |
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Explain how self-talk impacts on the different phases of stress (2) |
Can re-appraise an environmental demand or one's ability to meet it, can decrease perceptions of the signficance of the demand eg. "what doesn't kill me" |
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Explain how self-talk impacts on the different phases of stress (3) |
Phrases such as 'breath deep', athletes can reduce the symptoms that are associated with activation of the sympathetic nervous system. Can be before, during or after. |
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When is self-talk useful to help an athlete motivate themselves. |
Self-talk can be used to swat decisions. When an athlete is experiencing reduced motivation in relation to the direction of the effort, he could repeat 'don't ask, just do'. Slef-talk is useful at increasing motivation just before performance, during or after. |
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Why is it beneficial for an athlete to be able to switch their concentration on and off during particular sports. |
A wicket keeper may use the word 'on' when the bowler comes in and 'off' when the ball is gloved or hit. This use of self-talk is great for switching an athletes attention on and off particular stimuli. |
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Importance of Positive self-talk |
Dialogue with self, is likely to have a strong influence on confidence. Verbal persuasion can influence self-efficacy. Self-persuasion, over time, can influence the confidence of athletes. Athletes are advised to use positive self-talk before, during and after performances to increase overall confidence. |
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Goals should be SMARTS |
SPECIFIC MEASURABLE ACTION-ORIENTATED REALISTIC TIME-BOUND SELF-DETERMINED |
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How does Goal Setting influence an athletes' arousal? |
It's primary objective is to energise the individual. A benefit of a goal is that it is a strategy that can influence arousal before, after or during performance. |
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Explain how goal setting can influence the stress process stage (1) |
Setting a goal is imposing an environmental demand on an athlete. |
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Explain how goal setting can influence the stress process stage (2) |
Influenced by the nature of goal-setting. Self-determined goals are to be far more acheivable and less threatening. |
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Explain how goal setting can influence the stress process stage (3) |
If you've set a goal and at the half-way mark it doesn't seem achievable you might become physically anxious about your chances. ALso somatic anxiety is affected. |
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Explain how goal setting can influence the stress process stage (4) |
Evaluations of goal accomplishment can influence one's desire to enter events and compete in sport in the future. So goal setting influences elements of the stress process before, during and after performance. |
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Does Goal-Setting influence motivation? |
There is little doubt that goals influence both the direction and intensity of motivation. If one's goal is to lose 10 kilos in 10 weeks they are likely to exercise and eat healthy despite temptations to do otherwise. |
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Goal Setting effect both concentration and self-confidence, why are acievable goals important |
Goals can be set to encourage an athlete to focus on particular things. Soccer player keeps getting carded, sets tackling goals. Athletes who achieve their goals will boost their self-confidence. If goals are not achievable an athlete will become demoralised. |
