exam one 7 Flashcards
Energy & Arousal:
psychological (mind) and physiological (body) activation
1) Physical Arousal:
Brainstem
2) Emotional Arousal:
Limbic System (Amygdala)
Energy & Arousal:
-Pumped Up vs. Relaxed
-Ranges in intensity: barely awake fully activated
-Positive Connotation - “pumped up
Drive Theory:
as energy levels increase, so does performance (incorrect theory)
Inverted-U Hypothesis:
as energy increases, performance increases until debilitating point (incorrect theory)
IZOF -
Individual Zones of Optimal Functioning (Yuri Hanin)
each person has their own specific energy level they will perform best at
Adrenaline:
can cover up pain
can enhance performance
can hurt performance
hormone secreted by the adrenal glands, especially in conditions of stress,
increasing rates of blood circulation, breathing, and carbohydrate metabolism
and preparing muscles for exertion.
Adrenaline:
can cover up pain
can enhance performance
can hurt performance
Body Reactions to Adrenaline:
1) released to bloodstream & goes to heart boosts heart rate and strength of beating
2) increase in blood pressure allows more oxygen in bloodstream
3) more oxygen creates energy in muscles boosts reaction ability
4) to arousal in central nervous system better alertness
5) body sweats preparation to cool muscles
6) pupils dilate enhance ability to take in surroundings
Fake Adrenaline Resources:
- Pre-workout mix
- Coffee
- Energy drinks
- Sugar
Cause heart pounding feeling
Harm bodies functioning
Anxiety:
negative emotional state with feelings of worry, nervousness, and apprehension
State Anxiety:
fluctuating levels of anxiety depending on the situation
Trait Anxiety:
anxiety as a personality trait
1) very stable emotionally
2) anxious all the time
“worrier”
anxiety in evaluation situations
perceive threats that may not be dangerous
Cognitive Anxiety (Mental/Emotional):
- Worrying
- Negative thoughts
- Inability to concentrate
- Feelings of self-consciousness
- Over-thinking
Can cause trouble sleeping, worsens cycle
Somatic Anxiety (Physical):
- Nerves
- Shortness of breath
- High heart rate
- Sweating
- Clammy hands
- Dry mouth
- Butterflies
Physiology of Fear
1) Cardiovascular Changes
– Blood vessels constricts
– Blood pressure goes up
– Heart beat from 72 to 140+
– Blood sugar rate changes increases fear
– Sweaty palms - epinephrine in system
Physiology of Fear
2) Respiratory System
3) Brain
– Brain Stem takes over & “can’t think” cut off from cerebrum
– Shortage of carbon dioxide (not oxygen) due to breathing change = dizziness
– Trouble concentrating
– Body requires more oxygen to fight or flee
– Breathing rate changes (6-15 breaths/minute to 20-30/minute)
Physiology of Fear
3) Brain
– Brain Stem takes over & “can’t think” cut off from cerebrum
– Shortage of carbon dioxide (not oxygen) due to breathing change = dizziness
– Trouble concentrating
Physiology of Fear
4) Muscles
– Feeling uncoordinated
– Sources:
* Tempormandibular joint – jaw attached to skull
* Trapezius muscles – top of shoulders
* Lower back muscles
* Calves
Physiology of Fear
5) Gastrointestinal Reactions
– Stomach upset and secretes more acid
– Too much air
Physiology of Fear
6) Vision
– Blurred vision
– Too much oxygen and pupils dilate
Physiology of Fear
Hearing
– Hearing improves -> hear every mechanical sound
Catastrophe Model (Hardy)
Low Trait Anxiety:
High Trait Anxiety: Catastrophe cliff (leads to choking more often under pressure)
Performance is Inverted-U (normal performance under pressure)
Catastrophe Model (Hardy)
High Trait Anxiety:
Catastrophe cliff (leads to choking more often under pressure)
Stress:
an imbalance between demands and ability to respond to those demands
*
Perception:
creates reality of moment importance
- Response:
dependent on tools to handle situation
*often occurs when failure has large consequences
Stress process: 4 Stages
Stage 1 – Environmental demand
Stage 2 – Perception of demand
Stage 3 – Stress Response (anxiety, muscle tension)
Stage 4 – Behavior Consequences (results/actions)
Anxiety Direction & Intensity:
how someone sees their own anxiety is important for understanding
the relationship between anxiety and their performance.
Intensity how much anxiety
Direction whether anxiety helps or hinders their performance; perception of control
Clutch Performance
creating positive outcomes consistently in pressure moments
Positive Anxiety:
“Concern is replaced by hope, and tension replaced by excitement.”
Facilitative vs. Debilitative Anxiety
Elite athletes see anxiety as facilitative rather than debilitative
How you cope more important than amount of anxiet
Facilitative Anxiety =
Good
Debilitative Anxiety =
Bad
Pressure + Pressing
– Press to push
– Try too hard
Goal:
Turn pressure into positive anxiety
– Reframe situation
– “opportunity”
– Strategies
– Preparation
