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
