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pdhpe; core 2 > cq2; psychological strategies > Flashcards

cq2; psychological strategies Flashcards

1
Q

What are psychological strategies?

A

Different strategies used by athletes to enhance motivation and manage anxiety, therefore helping reach optimal levels.

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2
Q

What are the psychological strategies?

A
  • Concentration and attention skills (focusing)
  • Mental rehearsal/visualisation/imagery
  • Relaxation techniques
  • Goal setting
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3
Q

What is the aim of concentration and attention skills?

A

To make players focus their attention on the task at hand.

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4
Q

How does an athlete implement concentration and attention in sport?

A

Must shut out distractions, concentrating on things that matter and focusing on the moment when performing.
- Focusing on the process rather than the outcome.

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5
Q

What are the types of distractions?

A
  • External
  • Internal
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6
Q

What are the types of concetration?

A
  • Intense concentration
  • Intervals of high concentration
  • Sustained concentration
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7
Q

What are ways to improve concentration and attention skills?

A
  • Avoiding negative thoughts
  • Blocking out external distractions
  • Using breathing techniques
  • Using positive self talk
  • Establishing routines
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8
Q

What is mental rehearsal and visualisation?

A

The athlete imagining and going through their performance in their head.

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9
Q

What is the benefit of visualisation?

A

Helps an athlete become more familiar with their performance and allows for increased concentration.
It is important that an athlete is not distracted during mental rehearsal

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10
Q

What are the types of imagery?

A
  • Internal
  • External
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11
Q

What are the advantages of mental rehearsal?

A
  • Improved concentration
  • Helps manage anxiety
  • Helps reach optimal arousal
  • Good when an athlete can’t train
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12
Q

What are the disadvantages of mental rehearsal?

A
  • Coaches can not control the thoughts of their athletes
  • Past negative experiences may get in the way of thoughts
  • Some players may day dream and embrace their performance images in an unproductive manner
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13
Q

What are the guidelines for mental rehearsal?

A
  • Visualise in real time
  • Have vivid detail
  • Visualise setting
  • Realistic expectations
  • Visualise success
  • Imagine the feeling in muscles
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14
Q

What are relaxation techniques?

A

Techniques used to decrease anxiety and thus obtaining optimal levels of arousal.

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15
Q

What are the types of relaxation techniques?

A
  • Breathing exercises
  • Meditation
  • Visual imagery
  • Progressive muscular relaxation
  • Mental relaxation
  • Self-hypnosis
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16
Q

What are breathing exercises?

A

Involves controlling breathing to release tension before a performance

17
Q

What is meditation?

A

involves narrowing one’s thoughts using simple repetitive images and sounds.

18
Q

What is visual imagery

A

involves concentrating on rehearsing the performance

19
Q

What is progressive muscular relaxation?

A

Involves tightening and holding a specific muscle for five seconds before relaxing.
- Works up/down from feet/head

20
Q

What is mental relaxation?

A

Involves relaxing the body through controlled breathing, relaxing the mind and gaining a ‘floating’ feeling

21
Q

What is self-hypnosis?

A

Involves using the power of suggestion to have the mind accept a particular level of anxiety in a specific situation

22
Q

What are the benefits of goal setting?

A

Goal setting for performance can provide;
- motivation
- commitment
- direction.

23
Q

What are the guidelines of goal setting?

A

SMARTER
Specific; goals must be specific
Measurable; targets should be measurable
Accountability; what are you accounted for
Realistic
Time; targets should be time based
Evaluation; constant evaluation of goals
Recorded; goals should be recorded

24
Q

What is the case study athlete for psychological strategies?

A

Michael Phelps

25
Q

How does Michael Phelps use motivation?

A
  • A combination of intrinsic, extrinsic and positive motivation.
  • Phelps uses the pressure and criticism, or trash talk as ammunition to motivate him to perform at his best. Wants to prove others wrong.
  • Strong desire to win all the time, especially at the Olympics (goal-setting)
26
Q

How does Michael Phelps use psychological strategies?

A
  • Visualisation; Phelps uses visualisation well, planning for various scenarios, both good and bad so that he knows how to respond to them. (e.g. goggles broke, sees the perfect race from both the stands and in the water.)
  • Concentration; Concentrates on his performance only; pays no attention to his opponents next to him even when he’s out in front by a small margin.

pdhpe; core 2 (11 decks)

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