5.4 - Stress Management To Optimise Performance Flashcards
What is stress?
Psychological state produced by perceived physiological and psychological forces acting on our sense of well being
What is the physical response to stress? ()
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
What does adrenaline do? (4)
Increase HR
Increase BP
Provide extra energy
Increase the amount of oxygen available during exercise
What can long time stress do to a person? (3)
Increase range of health problems, including increase blood pressure
Increase the risk of stroke and heart attack
Can have a negative effect on performance
What are the 3 components which the concept of stress can be split into?
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
What are 4 examples of stressors?
Competition
Conflict
Frustration
Climate
What are the 2 types of anxiety?
Cognitive (mind)
Somatic (body)
What are 6 cognitive stress management techniques?
Positive thinking/self talk
Negative thought stopping
Rational thinking
Mental rehersal and imagery
Mindfulness
Goal setting
What are 4 somatic stress management techniques?
Relaxation
Progressive muscular relaxation
Centring technique
Breathing control
What is positive thinking? (Cognitive stress management technique)
Where performers think about attaining success and the thought of winning rather than losing
What is self talk? (Cognitive stress management technique)
Being positive about your past performances and your future strategies by talking to yourself and this can help your confidence and performance in sport
What is negative thought stopping? (Cognitive stress management technique)
Halting any negative thoughts from negative self talk
What is rational thinking? (Cognitive stress management technique)
Challenging any negative thoughts we many have by looking at the logical and real aspects of a situation
What is mental rehearsal? (Cognitive stress management technique)
Form a mental image of the skill or event you are about to perform
What is imagery? (Cognitive stress management technique)
Formation of mental images that are often unrelated to the actual activity
What are the 2 types of imagery?
Internal - seeing yourself from within
External - seeing yourself from outside your body as if you were in a film
What is mindfulness? (Cognitive stress management technique)
Paying attention to the present moment, often involving meditation.
What is goal setting? (Cognitive stress management technique)
Important strategy which athletes/coaches can adopt to control levels of stress/anxiety in sport
What is progressive muscular relaxation? (Somatic stress management technique)
Learning to be aware of the tensions in the muscles and then ‘letting it go’
Allows whole body to become relaxed
What is biofeedback? (Somatic stress management technique)
Different kinds of equipment are used to collect information on a number of physiological responses
What is centring technique? (Somatic stress management technique)
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
What is breathing control? (Somatic stress management technique)
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.
