Chapter Sixteen : Psychological Strategies to Improve Performance Flashcards

1
Q

Success in sport requires 4 qualities…

A

Concentration - the ability to maintain focus
Confidence - belief in one’s abilities
Control - ability to maintain control of one’s emotions regardless of distractions
Commitment - the ability to continue to work towards agreed goal

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2
Q

What psychological strategies are used to improve performance

A
Sleep
Confidence and motivation
Optimal arousal
Mental imagery
Concentration
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3
Q

What do the strategies do for the athlete?

A
Differentiate at the elite level
Build confidence
Enhance motivation
Manage stress and anxiety
Use imagery and visualisation
Focus concentration and attention
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4
Q

What motivates a person to play sport?

A

Children - for fun, to belong to a group, motor skill development
Adults - fitness, social, salary
Coaches must take advantage of motivators to get the most out of their players

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5
Q

Extrinsic and Intrinsic motivating factors

A

Extrinsic - out of control of the performer - recognition, status, money
Intrinsic - what performer can control - satisfaction with performance, achieving goals, PB. These are better to focus on as a coach

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6
Q

Reinforcement

A

Postive - after desirable behaviour, positive acknowledgement of good play usually verbal affirmations
Negative - after undesirable behaviour, a punishment such as pushups, laps or situps

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7
Q

Tips for effective reinforcement

A

During the cognitive stages, continuous, positive and decrease as the individual progresses
Reward successful steps
Provide specific feedback
There is a place for negative and positive reinforcement but 10 more positive per negative

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8
Q

How does goal setting improve motivation?

A
`Focuses attention on important skills
Organises athletes efforts
Encourages perseverance
Refines movements
Encourages learning new strategies
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9
Q

SMARTER Goals

A
Specific
Measurable
Achievable
Realistic
Exciting
Recorded
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10
Q

Why is confidence beneficial?

A
Players believe in themselves
Demonstrate positive emotions
Remain calm under pressure
Remain on task for longer
Take calculated chances
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11
Q

How to improve confidence?

A

Athletes need to think and act postively
Focus on next segment of play
Use positive self talk
Specific conditioning

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12
Q

How does sleep impact performance?

A
Decreases ability to metabolise glucose
Increased cortisol
Decreased human growth hormone
Decreased aerobic endurance
Increased percieved exertion
Increased moodiness
Reduced brain function
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13
Q

Arousal levels

A

High - performance suffers, appears tense, jerky movements, coordination drops, mistakes increase
Low - performance is likely to be poor, bored, tired, concentration drops, enthusiasm decreases

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14
Q

Arousal reduction

A
Progressive muscle relaxation
Meditation
Controlled breathing
Biofeedback
Stress innoculation training
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15
Q

Arousal promotion

A
Elevated breathing
Act energetically
Positive self talk
Imagery
Pre comp warm up
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16
Q

Mental imagery

A

Using kinaesthetic, auditory, visual and tactile senses

Visualising

17
Q

Benefits

A
Increases motivation
Builds confidence
Helps control arousal levels
Increases concentration
Strengthens neural pathways
18
Q

Factors that affect concentration

A

Focusing on past errors
Future-oriented thinking
Choking

19
Q

What leads to choking

A

Important competition
Critical plays
Evaluation by coaches, peers and parents

20
Q

What happens during choking

A

Physical - Increased muscle tension, Increased breathing rate, racing heart rate
Attention - Internal focus, narrow focus, reduced flexibility

21
Q

How does choking impact performance?

A

Timing and coordination breakdown
Muscle tightness and fatigue
Rushing

22
Q

Improving concentration

A
Sleep
Simulation training
Meditation
Imagery
Routines
Positive self talk
23
Q

Recovery (carbohydrates)

A

To replenish muscle and liver glycogen stores
Within 30-60mins it has to be high GI
>60 mins Low GI
For endurance events that are >90 mins

24
Q

Recovery (protein)

A

Increased amino acids for protein synthesis
Enhanced cellular repair
Increased anabolic hormones
10-30g within 30-60 minutes, combined with carbs
Endurance events >60min, resistance training and team sports

25
Q

Hydration (water)

A

Replenish water stores lost during exercise
Day to day
In all events

26
Q

Hydration (electrolyte)

A

Replenish muscle and liver glycogen stores
Replenish salts lost due to sweat
Post events
Ultra-endurance >2.5 hours