Arousal and stress management Flashcards
Define arousal
A physical and mental state of alertness or readiness, varying from deep sleep to intense excitement or alertness
Define optimum arousal
The point at which the best or optimal performance occurs
Define the inverted U therom
The theory states that as arousal increases as does performance up to an optimal point, after this point if arousal continues to rise performance will drop due to becoming over anxious
How does optimum arousal vary depending on the type of skill being performed?
Fine movement skills such as a golf put require lower levels of arousal
Gross movement skills such as a rugby tackle need higher levels of arousal
An elite performer will need a higher level of arousal than a beginner
What are the different techniques used to control stress management?
Mental rehearsal
Visualisation/imagery
Deep breathing
Positive self-talk
What is mental rehearsal?
A technique used by many elite performers. It involves mentally practicing a skill or movement before physically doing it.
When can mental rehearsal be used?
during warm up you may prepare mentally and physically for the activity
during an event the performer goes a sequence or skill they are about to perform in their mind, it helps to clarify the skill and improve confidence
Sporting examples of mental rehearsal
A rugby player will go through the skill and sequence before taking a penalty kick. This can improve confidence.
A bobsleigh driver will visualise the route down the track prior to the race. This will mentally prepare for each twist and turn on the way down.
What is meant by visualisation/imagery?
This can be used in various ways:
- you can visualise yourself playing with a successful outcome
- you can visualise yourself in a stress-free environment to reduce anxiety so optimal performance can be achieved
Sporting examples of visualisation/imagery
A football player may visualise where the ball is going to travel into the goal before a penalty kick.
An archer may visualise themselves in an stress-free environment to reduce anxiety before shooting.
What is deep breathing?
If over aroused breathing can become shallow, deep breathing techniques can help reduce arousal. They should concentrate on taking long deep breaths.
Sporting example of deep breathing
Before a basketball player has a free throw they may focus on their deep breathing to reduce anxiety before taking the shot.
What is positive self-talk?
It is easy to think of negative thought during a match, this can have a negative effect on performance. One way of preventing this is by saying encouraging things to yourself.
Sporting examples of positive self-talk
A tennis player who is getting beat may prevent negative thoughts by saying encouraging things such as:
“come on you can do this”
“I can beat them”
“Be patient, don’t rush”
