08. Psychological strategies Flashcards
List 3 negative effects increased levels of cortisol has on the body due to a lack of sleep.
Increased stress and anxiety, Less motivation and alertness, Less concentration, Slower reaction time, Decreased memory and problem solving ability, Decreased HGH therefore less muscle repair.
Describe self confidence
Self confidence is what an individual has when they believe they can perform successfully and achieve their goal.
How does self confidence improve performance
Allows you to remain calm under pressure and able to focus on key cues.
Outline choking
Choking is when you fail to perform at expected level under pressure.
Outline concentration
Ability to focus on the relevant cues and ignore noise.
List the 4 types of concentration.
Broad internal, narrow internal, broad external, narrow external.
List the 3 types of goal setting.
Outcome goals Process goals
Performance goals
List the components of the SMARTER acronym
Specific, measureable, accepted, realistic, time phased, exciting, recorded
Outline optimal arousal
Optimal arousal refers to the zone in which arousal equals optimal performance. This is shown in the inverted U hypothesis.
List a sign and symptom of being underaroused
Sign = Lacking focus/easily distracted
Symptom = Low motivation, lethargic
List a sign and symptom of being overaroused
Sign = shaking, insomnia, decreased coordination, reacting too quickly eg false starting, Symptom - negative self thoughts, nervousness, anxious, nausea
Explain why you would use motivational music
To increase HR and can increase arousal into the zone of optimal arousal.
Describe controlled breathing
Deep and controlled breathing to decrease arousal level, eg Breathing in deeply and counting to 4, then breathing out heavily and counting to 8. In through the nose, out through the mouth
List three reasons why you would use mental imagery
Enhances concentration levels, Moves arousal levels from being over or under into the optimal zone, Enhances the neural pathways between brain and muscles
Describe stress inocculation training
The act of simulating/re creating a high pressure game / event like situation during training.
