Chapter 9 Flashcards
Goal
A desire aim or outcome (something you are trying to achieve )
Ex goals
Reaching a pb
Improving on your free thrwos
Benefits of setting goals
Motivating
Give purpose and direction
Confidence can be improved m
Can check their progress
S (smarter
Specific
Goal must be specific
M
Measurable
A
Agreed with your coach first
This will help ensure that goals are both challenging and achievable
R
Realistic loss in failure and demotivation
T
Time phased
Difficult to know if your making prgress
E
Exciting
Targets that aren’t challenging enough could lead to boredom and demotivation
R
Recorded
Helps you to keep track of your targets and allows you to check when they are met
Smarter goal shooting in netball
I will increase my goal success rate from 5/10 to 7/10
The number of successful shoots can be measured
Agreee
Improve by 20% is realistic
By the end of June
Exciting will improve confidence
Record
How goal setting can be used to control anxiety
Anxiety
A negative reaction from a performer to stress causing the performer to feel worried nervous or apprehensive
How can goal setting can be used to control anxiety
Goals can instil confidence as performers know that they have trained and prepared properly. Performers are focused on their objective and feel in control of the situation
Less likely to worry about what could go wrong
Motivation
The desired required to be successful. The driving force d that makes you do something and decide how much effort to put in
Motivation can be seen by
Amount of effort
Direct our focus and effort
Stick to a task especially on that is difficult
Willing to sacrifice for success
Intrinsic motivation
Motivation that comes from simply doing the activity rather than to gain external prizes or rewards
Ex of intrinsic motivation
Social rewards associated with playing in a team
Satisfaction that comes for, overcoming challenges
Seeing improvements in physical fitness
Extrinsic motivation
Motivating forces that come from outside the person and the activity
Sources of extrinsic motivation
Praise from parents, crowd or coach
Rewards in terms of money, prizes or trophies
Desire for attention, publicity or fake
Sponsors or a better contract
Incentive
Something that motivates or encourages someone to do something
Incentives can be intrinsic or extrinsic in natire
Reward
Something give to someone to recognise their achievements medal trophy money
Coaching for intrinsically motivated
Coaches must ensure sessions remain enjoyable so that performers will continue to gain satisfaction from taking part
For extrinsically motivated performers
Coaches should set goals based on achieving rewards
Rewards must be achievable or performers may lose interest motivation
Arousal
An increased level of mental excitement and alertness =; the state of being excited keen and mentally and physically ready to perform a task
Under arousal
Underperforming
Lack drive and determination
May not be excited or focuse enough to perform well
Over arousal
Athletes feel stressed anxious or nervous and could become psyched out by the opposition
Symptoms such as an increase heart rate, sweating, shakiness or nausea
Mistakes may be made and performances declines
Symptoms of over arousal
Dry mouth
Increase breathing
Increased heart rate
Nausea
Sweaty palms
Tremor
Inverted u theory
As arousal increase performances also increases. Until an optimum level where you will perform your best this is known as being in the zone. As arousal continues to increase performance will decline. Athletes will experience over arousal
Optimal arousal
Varies depending on an individual’s skill level, their personality characteristics and the nature of the task being performed
Fine skill
Require high levels of precision, accuracy and control.
Athletes operate best at lower levels of arousal
Grosss skills
Involves large powerful movements
Neeed to be determined focused and physical and mentally excited.
They need more arousal
Anxiety
A performers negative reaction to stress causing them to feel worried nervous or apprehensive
Causes of anxiety
Uncertainty- not knowing whether you will succeed or not
Pressure - greater fear of failure- higher pressure / important situations
Effect on self esteem - concern about what others might think if you perform poorly
Fear of harm - fear of injury or pain in dangerous activities
Frustration - worrying that you may not achieve the targets you’ve set your heart on
Cognitive anxiety
The mental symptoms that a performer feels such as fear worry and doubt
Somatic anxiety
The physics; signs of anxiety that can be termed as butterflies in the stomach
Symptoms of somatic anxiety
Dry mouth
Sweating \tremors shaking
Increase breathing and heart rate Nausea
Nausea
Somatic symptoms occur
To the bodies arousal increases due to the excitement of a amatch competition or event. As auroral increase the hormone adrenaline is realised into the bloodstream
Adrenaline
Causes breathing rate and depth to invrease]causes heart rate and stroke volume to increase ]causes muscles to tense in readiness for actio.
Adrenaline actions
More oxygen is taken up by the bloodstream and transported to the working muscles
Increasing the production of energy through respiration allowing athletes to work at higher intensities
Relaxation techniques
Mental rehearsal
Visualisation
Deep breathing
Mental rehearsal
Running through a skill sequence or event in your mind in detail using all your senses
Benefits of mental rehearsal
Allows athletes to familiarise themselves with the situation, helping them to feel calm and in control
Can serves as a distraction from nervousness and worry
Visualisation
Seeing the best possible outcome for the skills or technique you are about to perform
Ex) visualises themselves performing the skill correctly
Benefits of visualisation
Allows athletes to focus closely on how the skills should be performers
Helps athletes to direct attention away from their anxieties
Helps athletes to feel more confident in their ability to execute the skill
Deep breathing
A learned way of breathing in a deep, calm and focused way to promote relaxation and physical well being
Beneficial deep breathing
Focusing on the breaths can relive the cognitive symptoms of anxiety
Lowers adrenaline levels in the blood preventing the heart rate from rising and removing tensions from the muscles ( beneficial for fine skills)
Allows us take up more oxygen improving stamina / aerobic performance
Introvert
A quiet shy and reserved personality type associated with individual sports
Introvert characteristics
Enjoy their own company and like being on their own
Prefer taking part in sports by themselves
Practice alone or in the company of a few others
Perform best at lower level of arousal
Prefer sports that require fine movement skills and high levels of concentration and accuracy
Have lower pain tolerance/ dislike contact sports
Extrovert
A sociable lively optimistic outgoing personality type more associate with team sports
Extrovert characteristics
Enjoy interacting with others get bored easily if on their own
Prefer team sports and group practice sessions
Perform best at higher levels of arousal
Prefer sports that require gross movements skills and lower levels of concentration and accuracy Have
Have a higher spin tolerance
Enjoy contact sports with lots of actions
Introvert or extrovert :
Netball
Extrovert
Outgoing sociable can community run a team
Gross motor skills
Introvert or extrovert : gymnastics
Introverts
Individual sports involve fine skills require lots of focuse
Introvert or extrovert :
Both since it’s individual and has high pain tolerance
