3.2 psychology Flashcards
principles of goal setting
SMARTER
- specific
- measurable
- agreed
- realistic
- time-phased
- exciting
- recorded
define goal
desired aim or outcome
benefits of setting goals
- motivating, provides objective
- purpose and direction to training
- confidence when target achieved
- check progress
- control anxiety
types of motivation
- intrinsic
- extrinsic
define motivation
- desire required to be successful
- driving force that makes you do smt
- decide how much effort to put in
define intrinsic motivation
- motivation that comes form simply doing the activity
- rather than to gain external prizes or rewards
examples of intrinsic motivation
- satisfaction that comes from overcoming a challenge
- friendships
- seeing improvements in physical fitness
define extrinsic motivation
- motivating forces that come form outside person and activity
examples of extrinsic motivation
- praise from coach, crowd
- rewards (money, prizes, trophies)
- desire for attention/publicity/fame
- sponsorship/better contract
define arousal
- increased level of mental excitement and alertness
- state of being excited, keen, and mentally and physically read to perform a task
explain inverted-u theory
- as arousal increases, performance improves
- up to optimal level of arousal, perform best
- inc arousal past point, performance decline
characteristics of under-arousal
- athletes under-perform
- lack drive and determination
- not excited or focused enough to perform well
characteristics of over-arousal
- athlete feel stressed, anxious, psyched out by opposition
- physical symptoms (inc HR, sweating, shakiness, nausea)
- mistakes made and performance decline
optimal arousal for fine skills
- require high level of precision, accuracy, control
- low level of arousal
optimal arousal for gross skills
- involve large, powerful, mvmts
- need to be determined, focussed, physically and mentally excited
- higher level of arousal
types of anxiety
- cognitive
- somatic
define anxiety
- negative reaction from performer to stress
- cause them to feel worried, nervous, apprehensive
causes of anxiety
- uncertainty (not knowing if succeed or not)
- pressure (fear of failure in important sit)
- self esteem (what others think if perform poorly)
- fear of harm (injury)
define cognitive anxiety
- mental symptoms that performer feels
- eg fear, worry, doubt
define somatic anxiety
- physical symptoms of anxiety
list relaxation techniques
- mental rehearsal
- visualisation
- deep breathing
describe mental rehearsal
- running thru skill, sequence, event in mind
- using all senses
advantages of mental rehearsal
- allow athletes to familiarise themselves with situation
- help feel calm and in control
- serve as distraction from nervousness and worry (cognitive anxiety)
describe visualisation
- seeing best possible outcome for skill or technique about to perfom
advantages of visualisation
- focus closely on how skill should be perfomed
- direct attention away from cognitive anxiety
- feel more confident in ability to execute skill
describe deep breathing
- learned way of breathing
- in deep, calm, focussed way
- promote relaxation and physical wellbeing
advantages of deep breathing
- relieve cognitive anxiety
- lower adrenaline, prevent HR inc, remove tension muscles (help fine skills)
- allow uptake more o2, improve stamina/aerobic performance
list personality types
- introvert
- extrovert
characteristics of introvert
- enjoy own company and being on own
- practice alone
- perform best at lower levels of arousal
- lower pain tolerance/dislike contact sports
- prefer sports w fine mvmt and high conc and accuracy
characteristics of extrovert
- enjoy interacting w others, get bored easily alone
- prefer team sports and group practise sessions
- perform best at higher level of arousal
- higher pain tolerance/sports with lots of action
- prefer sports w gross mvmt skills, lower conc and accuracy
what activity introverts like
- high conc and accuracy (low arousal)
- fine skills
what activity extroverts like
- low conc and accuracy (high arousal)
- gross skills
