Chapter 14 - Psychological Strategies Flashcards
What are the benefits of mental rehearsal?
Builds/strengthens neural pathways within brain improves confidence practise when fatigued Can increase or decrease arousal identify technique problems
What is Visualisation / Mental Imagery/ Mental Rehearsal?
Involves athlete vividly picturing themselves completing an action successfully in their mind.
What are the three elements of concentration?
focusing on relevant cues (selective attention)
maintaining attention over long periods of time
having awareness of the situation
Three ways to improve concentration.
Simulation
Cue Words
Practise routine
Benefits of goal setting;
encouraging & instils perseverance
contributes to positive psychological state.
focus attention on specific element of skill.
activating and organises athletes efforts.
development of new learning strategies
The 3 types of goals and explanation.
outcome goals; focus on end result & placing
performance result; compare past performances
process goals; focus on physical movement or game strategy
Explain SMARTER goals;
Specific Measurable Accepted - agreed upon by all parties Realistic - Time Phased - Goal as date of completion Exiting - must enthuse athlete Recorded - must be written down
problems associated with under arousal;
lack of motivation, easily fatigued, poor concentration, (over confident)
problems associated with overarousal;
anxiety, muscle become tense, loss of co-ordination, increased mistakes (low confidence)
Arousal reduction techniques (8)
controlled breathing progressive muscle relaxation meditation Calming self talk biofeedback stress inoculation training music sleep
Arousal promotion techniques (6)
elevated breathing rate act energetically positive talk Energising mental imagery pre competition workout energising music
Explain progressive muscle relaxation;
muscle held tight for 5-10 sec before being slowly released
work down body head->Fingers then chest-> toes
explain how biofeedback reduces arousal;
used to modify automatic physiological functions.
used to learn of best way to reduce tension through trial and error.
EG.) If muscle is to tense, electrodes send out rapid beep, then log is kept of most effective technique which is implemented in comp.
What is stress inoculation training?
Exposes body to stress in training so athlete builds up effective coping mechanisms.
How does elevated breathing rate increasae arousal
Taking short sharp breaths activates CNS and increases awareness
As athlete tales rapid breaths they focus on performance
what are the impacts of poor sleep?
decreased aerobic fitness decreased tissue repair thus increased likelihood of increased perception of fatigue increased perceived exertion moodiness reduced ability to make decisions
strategies to increase sleep, before bed.
Have regular sleep patterns
Avoid day naps
Dont watch TV prior
avoid caffeine, large meals & alcohol 4 hours prior
strategies to get to sleep once in bed.
focus on breathing
relax body part one at a time
keep pen to write down thoughts
sleep requirements for;
adults
children & teenagers
athletes
adults: 7-9
children & teenagers: more than aduts
athlete: 10
What are examples of intrinsic motivational factors?
Willingness to succeed, enjoying competition, mastery of sport
What are some examples of extrinsic motivation.
Prize money, social status, trophies
Techniques to improve motivation;
Goal Setting Variety Sleep & Meditation Stop procrastinating Enlist social support Find a hobby Think positively
Effects of mediation;
clears mind
calming effect / arousal reduction
reduces stress
Tips for meditation;
find quiet relaxing area
concentrate
eliminate random thoughts
let one thought flow from one idea to the next
Physical and attentional changes caused by choking:
Physical: increased muscle tension
Increased breathing and heart rate
Attentional: Narrow internal focus (tunnel vision)
Athlete cannot shift focus (inflexible thinking)
Performance impairments caused by choking:
Reduced co-ordination Increased fatigue Decreased selective attention Negative self talk Poor decision making
Outline one strategy to use as part of training regime to improve concentration.
Simulation: Allows athlete to be more conditioned to environmental conditions. Enables athlete to focus on relevant cues and ignore irrelevant cue (distractions).
