5.4 - Stress Management To Optimise Performance

Question 1

What is stress?

Answer 1

Psychological state produced by perceived physiological and psychological forces acting on our sense of well being

Question 2

What is the physical response to stress? ()

Answer 2

Causes a release of hormones in the body
This is detected by the hypothalamus and it reacts by stimulating the body to release hormones that include adrenaline
- these hormones can help you face any threats and pressure

Question 3

What does adrenaline do? (4)

Answer 3

Increase HR
Increase BP
Provide extra energy
Increase the amount of oxygen available during exercise

Question 4

What can long time stress do to a person? (3)

Answer 4

Increase range of health problems, including increase blood pressure
Increase the risk of stroke and heart attack
Can have a negative effect on performance

Question 5

What are the 3 components which the concept of stress can be split into?

Answer 5

Stressors - the environmental changes that can induce a stress response
Stress response - the physiological changes that occurs as a result of stress
Stress experience - the way we perceive a situation

Question 6

What are 4 examples of stressors?

Answer 6

Competition
Conflict
Frustration
Climate

Question 7

What are the 2 types of anxiety?

Answer 7

Cognitive (mind)
Somatic (body)

Question 8

What are 6 cognitive stress management techniques?

Answer 8

Positive thinking/self talk
Negative thought stopping
Rational thinking
Mental rehersal and imagery
Mindfulness
Goal setting

Question 9

What are 4 somatic stress management techniques?

Answer 9

Relaxation
Progressive muscular relaxation
Centring technique
Breathing control

Question 10

What is positive thinking? (Cognitive stress management technique)

Answer 10

Where performers think about attaining success and the thought of winning rather than losing

Question 11

What is self talk? (Cognitive stress management technique)

Answer 11

Being positive about your past performances and your future strategies by talking to yourself and this can help your confidence and performance in sport

Question 12

What is negative thought stopping? (Cognitive stress management technique)

Answer 12

Halting any negative thoughts from negative self talk

Question 13

What is rational thinking? (Cognitive stress management technique)

Answer 13

Challenging any negative thoughts we many have by looking at the logical and real aspects of a situation

Question 14

What is mental rehearsal? (Cognitive stress management technique)

Answer 14

Form a mental image of the skill or event you are about to perform

Question 15

What is imagery? (Cognitive stress management technique)

Answer 15

Formation of mental images that are often unrelated to the actual activity

Question 16

What are the 2 types of imagery?

Answer 16

Internal - seeing yourself from within
External - seeing yourself from outside your body as if you were in a film

Question 17

What is mindfulness? (Cognitive stress management technique)

Answer 17

Paying attention to the present moment, often involving meditation.

Question 18

What is goal setting? (Cognitive stress management technique)

Answer 18

Important strategy which athletes/coaches can adopt to control levels of stress/anxiety in sport

Question 19

What is progressive muscular relaxation? (Somatic stress management technique)

Answer 19

Learning to be aware of the tensions in the muscles and then ‘letting it go’
Allows whole body to become relaxed

Question 20

What is biofeedback? (Somatic stress management technique)

Answer 20

Different kinds of equipment are used to collect information on a number of physiological responses

Question 21

What is centring technique? (Somatic stress management technique)

Answer 21

Focus on the here and now, concentration is shifted to the centre of the body.
Mind recognises the body is responding to a stressful event in a certain way e.g. increase HR
Feedback occurs due to a energy flowing throughout the body
The athlete will then redirect all his energy to the centre of the body and thus achieve a calm and steady state

Question 22

What is breathing control? (Somatic stress management technique)

Answer 22

Slow deep breaths which ensure that you get enough oxygen to the body, this allows you to feel more relaxed and feel in control aswell as less stressed.