5.4 Mental preparation

Question 1

Arousal

Answer 1

Arousal is a physical and mental (physiological and psychological) state of alertness (being alert) or excitement. It can vary from deep sleep (low arousal) to intense excitement (high arousal).

Question 2

Inverted-U theory

Answer 2

The inverted-U theory of arousal was developed to show the relationship between arousal and performance.
The inverted-U graph shows:
As arousal increases, performance level increases up to optimal performance
Above the optimal arousal level, performance levels decrease.
When a participant is under-aroused their performance in their sporting activity or skill may be low; this could be due to boredom or not enough concentration.
Over-arousal may also lead to low performance in the participant’s activity; this may be due to high levels of stress or anxiety.

Question 3

Controlling arousal

Answer 3

Fine skills need a low level of arousal because performers must be accurate and precise. Gross skills need a higher level of arousal because performers must be powerful and strong. It is important for performers to be able to control and optimise levels of arousal so that they can execute their skills.

Question 4

Mental rehearsal

Answer 4

Mental rehearsal can also be called visualisation or imagery. Performers often visualise (picture) themselves in their own minds in order to control their arousal. A performer pictures themselves performing the skill perfectly before they actually perform it.

Question 5

Positive self talk

Answer 5

Self talk is a mental (cognitive) technique where performers reassure themselves by talking to themselves in their own head. Performers use this technique to reassure themselves of their ability, tell themselves they are doing well and build their confidence in a particular skill.

Question 6

Deep breathing

Answer 6

Deep breathing is a physical / somatic technique which involves the performer exaggerating their breathes in and out. It relaxes the body and helps to control arousal levels and focus their thoughts on the task in hand.

Question 7

Direct aggression

Answer 7

Direct aggression is where there is physical contact between 2 or more performers. The person starting the aggression is known as the aggressor. In direct aggression, the aggressor uses physical contact to directly or deliberately hurt an opponent.

Question 8

Indirect aggression

Answer 8

Indirect aggression is where there is no physical contact between performers. The aggression is taken out on an object to gain a psychological advantage over an opponent. There is no physical harm caused, only ‘mental’ harm. The idea is to intimidate the opposition and make them feel less confident.

Question 9

Intrinsic motivation

Answer 9

Motivation is the drive or desire to achieve something.
Intrinsic motivation comes from within a performer.
Performers have internal motivation to achieve self-satisfaction, pride or personal achievement.

Research shows that intrinsic motivation is much more powerful than extrinsic motivation.
A performer who is playing for pride or because they enjoy something is more likely to stick at it than a performer who only plays for rewards.

Question 10

Extrinsic motivation

Answer 10

Motivation is the drive or desire to achieve something.
Extrinsic motivation comes from an external source.
A performer wants to succeed because of external rewards from a competition, coach, peer or family member:
Tangible rewards (can touch them): certificates, trophies, medals and money.
Intangible rewards (can’t touch them): praise, positive feedback or applause from the crowd.

Too many extrinsic rewards can decrease the value of intrinsic motivation.
Performers can get carried away with extrinsic rewards and forget that they play for pride, fun and self-satisfaction.

Question 11

Introverts

Answer 11

Introverts are usually shy, quiet and thoughtful.
Introverts do not need a high level of arousal.
Introverts can easily become over-aroused.

Introverts usually play individual sports because they are self-motivated. Examples include badminton players and marathon runners.
Introverts play sports that need:
Concentration and precision (fine skills).
Low arousal.

Question 12

Extroverts

Answer 12

Extroverts are sociable, enthusiastic, talkative and get bored easily.
Extroverts need high levels of arousal to motivate them and to prevent boredom.

Extroverts usually play team sports that are fast-paced (basketball/football), need low concentration and use gross skills (power and strength).
Extroverts are usually leaders within a team because of their social skills and confidence.