Chapter 14 - 16 Flashcards
Motivation
- Can be defined as the direction and intensity of ones effort.
Extrinsic vs Intrinsic Motivation
- Motivating Factors can be Extrinsic (prize money, certificates) or intrinsic (attaining a PB, enjoyment, satisfaction)
Positive Motivation vs Negative Motivation
Positive Motivation – Positivie Reinforcement after individual has displayed desired behaviour. Eg- that’s terrific, well done) and should be used with beginners
Negative Motivation – Imposed after undesirable behaviour. Eg – situps, star jumps for an incorrect move during training, disapproving comments or rebukes, and demotion in grade
What is goal Goal Setting
- Has shown to increase output by 40-50%
- Goal setting can increase performance by encouraging dedication and persistence
- Can be based on improving performance, achieving a certain time or place in an event, or improving certain actions or skills
How does Goal Setting improve Motivation
- Focuses attention on important element of skill being performed
- Activating and organising an athletes efforts
- Encouraging Perseverance
- Promoting the development of new learning strategies
- Refining movements and set plays
- Contributing towars a positive psychological state
3 types of Goals
Outcome Goals
Performance Goals
Process Goals
Outcome Goals
Outcome Goals – End results, times finishing place, ranking. Can be difficult to achieve because they are linked to factors the athlete cannot control, such as performance of others
Performance Goals
Performance Goals – Comparison of past and present performance, independent of other competitors. Lead to less anxiety and greater self-confidence because the athlete has control over their behaviour; will lead to improvement, if realistic
Process Goals
Process Goals – Actions (such as physical improvement and game strategies) that athletes must perform during a competiotn to reach peak performance. Effective at improving performance levels because they positively influence other factors such as self-efficacy and confidence
Define SMARTER in terms of Goal Setting
Goals must be: • Specific • Measurable • Accepted • Realistic • Time Phased • Exciting • Recorded
Confidence Levels
Building confidence is another key way of providing motivation. Success at a sport is essential to improve confidence (at training and in comp). Self-confidence refers to an individual’s belief that they will achieve success. People who are self-confident are less likely to give up and more likely to be emotionally stable under pressure. It is important to have some self-confidence, however, it is also important not to be overconfident, as this can lead to decreased performance.
Optimal Arousal
Arousal is how ready a person is to perform an action/task. Just like confidence, arousal levels and performance levels have an inverted U relationship. Low arousal (boredom) can lead to a lack of motivation, perceived fatigue and overall lower performance levels. High arousal (anxiousness) can lead to muscle tension and therefore decreased coordination and performance. Optimal performance levels occur at optimal arousal levels. It is important that before physical activity or competition, arousal levels are managed effectively.
Arousal Reduction Techniques
- Reducing Breathing Rate – Taking slow, deep breaths can help to calm the body and focus the mind on what is about to happen (e.g. Olympic diver)
- Progressive Muscle Relaxation (PMR)
- Meditation – Focuses concentration internally and blocks out distractions
- Biofeedback- feedback regarding automatic body functions such as HR, Blood Pressure and body temperature, used to bring about mental adaptation
- Stress Inoculation Training
Arousal Promotion Techniques
- Increasing Breathing Rate - Taking short, quick breaths can help to stimulate the central nervous system
- Acting Energetically – May include a warm-up or some contact work (e.g. tackling practice before a football game)
- Listening to Upbeat Music
- Using positive self-talk
- Energizing Imagery
- Pre comp workout
Mental Imagery (Rehearsal and Simulation)
Mental imagery involves the individual imagining themselves performing the task before actually doing it. Also known as mental rehearsal or visualisation.
The mental image should be strong and involve as many bodily senses as possible. The use of mental imagery can actually strengthen the coordination of their muscles. Mental imagery is only effective if the individual is relaxed at the time and visualise themselves succeeding at the task. Mental imagery can improve performance by strengthening the connections between the brain and the muscles and allowing athletes to identify potential problems with their approach or technique.
Imagery improves performance by
- Improving neural Pathways in the Brain
- Providing a mental template of rehearsed sequences that can be used as is
- Enabling athletes to peactise and prepare for event and eventualities they are likely to encounter
- Prepares athletes for physical and psychological problems that don’t normally occur, so that when they do occur, responses are appropriate
- Slowing down complex skills so that key components can be isolated and correct movements felt
- Allowing potential technique problems to be identified
- Allowing athletes to pre experience the achievement of goals
Simulation
Is similar to imagery. It aims to train the brain tope with circumstances faced during games. However, it takes place in a physical environment as close as possible to the competition environment. Therefore, simulation can be stronger than mental imagery as environmental senses and cues will be more realistic. However, it is not always practical.
Concentration
Concentration is the ability to focus on relevant things over an extended period of time. It also involves the ability to have an awareness of the match situation.
Concentration can be improved through the use of simulation, and learning skills so well that they are autonomous (automatic).
Choking
‘Choking’ is a term used to describe performance becoming worse seemingly due to the individual being placed under pressure. It can result in a loss of concentration and increased muscle tension, which can lead to poor performance. It can often be seen through bad decision-making and negative body language or self-talk.
Choking leads to
- Focus shifting to a narrow internal focus
- Impaired timing and coordination
- Fatigue and Muscle Tension
- Negative Self Talk
- Decreased selective attention & Poor Judgement and Decision Making
Improving Concentration
- Practise shutting out irrelevant cues
- Use cue words that are instruction or motivational
- Routines
WADA and the World Anti-Doping Program aims:
- Protect the athletes’ fundamental right to participate in doping-free sport and thus promote health, fairness and equality for athletes worldwide; and
- Ensure harmonised, coordinated and effective anti-doping programs at the international and national level with regard to detection, deterrence and prevention of doping
An Athlete might take illegal performance enhancers for a variety of personal reasons such as:
- Dissatisfaction with own performance
- Psychological Dependance
- Self pressure and doubt
- Lack of Confidence
- Nervousness
- Stress, anxiety or Depression
- Relaxation and Socialisation
- Belief that such practices wont cause long term harm
- Belief they could ‘get away with it’ because of poor testing procedures
- Being easily influenced by peers
- A win at all costs mentality
- Dissatisfaction with own performance
- Psychological Dependance
- Self pressure and doubt
- Lack of Confidence
- Nervousness
- Stress, anxiety or Depression
- Relaxation and Socialisation
- Belief that such practices wont cause long term harm
- Belief they could ‘get away with it’ because of poor testing procedures
- Being easily influenced by peers
- A win at all costs mentality
Environment related reasons for athletes taking illegal performance enhancers include:
- Drug Culture
- Pressure from coach, parents, public and media to win
- Unreseasonable scheduling of events
- Prestige and fame
- Influence by role models
- National honour and pride
