Chapter 16 Flashcards
What is mental rehearsal?
It is the creation or recreation of an experience in the mind. The mind uses an image to create a form of simulation.
To improve confidence, an athlete can use mental imagery to visualise good performance, look, feel successful.
What is the benefits of mental rehearsal?
- Improves neural pathways between brain and muscles
- Provides a mental template of rehearsed sequence used or adapted as required
- Practice and prepare for events
- Slowing down complex skills, isolating key components
- Improves concentration and motivation
What is motivation?
The direction and intensity of an athlete’s effort = Improved learning
Choice - To participate in training
Effort - Intensity or duration of efforts
Persistence - Continue to try to achieve goals for a long period of time
Controlled breathing - Arousal reduction technique
Some athletes use breathing techniques to help them relax and refocus while preparing for the nect action
Progressive muscle relaxation - Arousal reduction technique
Athletes perform a series of exercises based on the idea: if you tighen one muscle group at a time followed by a release of the tension, overtime be able to distinguish when the first signs of tension appear
Set Routines - Arousal reduction technique
An athlete will have a routine that they follow in their competition. Rehearsed heavily in training and helps them to avoid being distracted by what is going on around them and reduces the chance of making a mistake
Biofeedback - Arousal reduction technique
The use of eletronic devices attached to a player’s body to record body functions (HR, BP)
Devices either give a direct reading or emit sounds relative to the stimulus
Players attempt to reduce the noise by using relaxation techinques
What is stress inoculation?
Listening to crowd noise whilst practising his goal kicking at training. By increasing the level of noise, the player will learn to “shut it out” and carry this into a game situtation.
What is the inverted U principle of arousal?
Readiness an individual experiences when faced with a sporting situtation or task.
Hypothesis: Increases in arousal have a positive effect on performance up to a certain point.
What is sleep?
Getting 7-9 hours each night
Will enhance:
- Concentration
- Memory
- Alertness
- Problem solving
- General health
What are the 3 phases of psychological skills training?
Education phase
Acquisition phase
Practice phase
What is extrinsic motivation/rewards?
Motivation for participation in physical activity that comes from external factors
e.g. Rewards (money, trophies), sponorship and public recognition
What is intrinsic motivation?
Motivation for participation that comes from within the participant
e.g. Enjoyment, develop of knowledge and/or skills
What are arousal promotion techniques?
- Elevated breathing
By taking short sharp breaths, the CNs is activated and increases a player’s state of awareness - Acting energetically
A way of getting pumped up either before or during a game - Positive talk and sounds
Use of motivational words and speeches by coaches, up-beat tempo music to increase arousal levels - Pre-competition workout
Warm-up of skills in order to become acclimatised to the ground and crowd noise
What is concentration?
To sustain focus
Common distractions:
- Anxiety
- Skills errors
- Mistakes
- Fatigue
- Weather
- Public announcements
- Opposition
- Negative thoughts
