Core 2

Question 1

What are the principles of training?

Answer 1

• progressive overload
• specificity
• reversibility
• variety
• training thresholds
• warm up and cool down

Question 2

How mental rehearsal reduces anxiety

Answer 2

involves going through the movements of the skill = increased familiarity with the skill, thus increased confidence and therefore manages anxiety

Question 3

How relaxation manages anxiety

Answer 3

Techniques to control body’s stress and level of arousal includes mindfulness, centered breathing, progressive muscular relaxation.
–> anxiety = tense muscles, muscular fatigue and reduced focus

Question 4

Goal setting

Answer 4

Targets to direct efforts towards - to set realistic objectives and performance expectations. = adherence to training schedule and intensity required for improved performance
Allows maximal effort in training and competition, motivates athletes to try their best and see purpose in their actions.
–> great for athlete who is bored/lacking motivation = greater interest and focus

Question 5

Roger Federer case study

Answer 5

Nature of motivation:

• positively extrinsically motivated by crowds
• positively intrinsically motivated by: arousal/adrenaline from challenge of playing top players

Strategy:

• attention/concentration skills: focusing on the task and staying present
• relaxation techniques to calm nerves e.g. centered breathing before walking onto the court

Question 6

Ellyse Perry case study

Answer 6

Nature of motivation:

• positive extrinsic: loves the fame, passionate about the sport, camaraderie with teammates
• negative extrinsic: hard opposition = fear
• intrinsic: drive to overcome these challenges

Strategies:

• relaxation techniques
• focusing on the task at hand
• talking to family as support