exam term 4

Question 1

Define the term ‘sports psychology’

Answer 1

is a field of science that investigates how an athlete’s mental processes – such as their thoughts, feelings and emotions – influence their participation and performance in sport and physical activity.

Question 2

Explain how sport psychology aims to optimize the performance of athletes

Answer 2

When training for any sport or physical activity, the best programs ensure an athlete is both physically and mentally ready to perform at their best.

Question 3

Identify five concepts that are central to sports psychology

Answer 3

motivation, confidence, arousal, attention and concentration, team dynamics and cohesions

Question 4

Motivation

Answer 4

A general desire, need or want that drives a person to behave in a particular way.

Question 5

Confidence

Answer 5

The belief that a person can have faith in (or rely on) themselves, someone or something.

Question 6

Arousal

Answer 6

A feeling of mental and physical alertness or excitement

Question 7

attention and concentration

Answer 7

The level of focus and attentiveness a person dedicates to a task or stimulus

Question 8

team dynamics and cohesion

Answer 8

The relationships between members of a group of people (who are working together to achieve a common goal) and the degrees to which they can stick together as a united whole.

Question 9

Pre-competition routine

Answer 9

are a sequence of actions and/or thoughts (performed in order) that an athlete follows just prior to a performance or competition. They are used by athletes to optimise their mental strength and help get them ‘in the zone’.

Question 10

Pre-competition routines

Answer 10

Pre-competition routines differ based on the strengths and weaknesses of a particular athlete, and the demands of their chosen sport. However, there are some common elements of pre-competition routines.

Question 11

how long should a pre workout routine prior to the match and how long should it last

Answer 11

30 - 60 minutes before, should last around 10 to 20 minutes

Question 12

Relaxation and energiser techniques

Answer 12

mediation, progressive muscle relaxation, deep breathing, music, visualistation

Question 13

Relaxation and energiser techniques

Answer 13

are often used as a way to optimise arousal levels prior to performance. They can also contribute to better concentration, motivation and confidence.

Question 14

mediation

Answer 14

is the practice of focusing attention on a single point of reference to create calmness and clarity.

Question 15

Progressive muscle relaxation (PMR)

Answer 15

is a stress-relief technique that involves the systematic tensing and relaxing of particular muscle groups in the body.

Question 16

PMR can reduce

Answer 16

respiration
blood pressure
muscle tension
negative thoughts

Question 17

Deep Breathing

Answer 17

Deep breathing is often performed in conjunction with meditation and PMR but it is also effective on its own.
.

Question 18

Music

Answer 18

Music is a powerful tool for both increasing and decreasing athlete’s arousal levels before training or competition. .

Question 19

Visualisation

Answer 19

is another technique used to increase energy levels in athletes. A type of mental rehearsal, visualisation sues mental imagery to create powerful events in an athlete’s mind.

Question 20

How does deep breathing optimise ur performance

Answer 20

Practicing effective deep breathing techniques prior to a performance can help decrease stress and muscle tension, calm nerves and reduce negative or unhelpful thoughts; it can induce feelings of relaxed energy.

Question 21

What is Positive self talk

Answer 21

Positive self-talk is saying encouraging and motivating messages to yourself, either silently or out loud.

Question 22

Positive talk techniques

Answer 22

Positive cues, trigger words, positive emotions

Question 23

define Positive cues

Answer 23

Single words or short statements to help refocus attention and combat negative thoughts or emotions.

Question 24

define trigger words

Answer 24

Words or short statements used to focus attention on a specific task during or before the completion of a skill.
Example ‘drive with the elbows’

Question 25

Positive emotions

Answer 25

emotions that create an uplifting effect

Question 26

Positive self-talk techniques are known to do what

Answer 26

Positive self-talk techniques are known to increase feelings of confidence and motivation, optimise arousal and improve concentration.

Question 27

pre task routines

Answer 27

are actions performed by athletes immediately prior to performing a task within a performance (i.e. a closed skill such as a serve, a free kick or a pitch).

Question 28

Benefit of pre task routines

Answer 28

They can help an athlete steady their mind and take control of their performance before they execute the skill.

Question 29

Define Performance segmenting

Answer 29

Performance segmenting is the process of breaking up a performance into more manageable periods in one’s mind.

Question 29

Define Performance segmenting

Answer 29

Performance segmenting is the process of breaking up a performance into more manageable periods in one’s mind.

Question 30

How does Performance segmenting optimises performance

Answer 30

It is designed to help athletes stay confidence and motivated, and to focus their attention and concentration.

Question 31

Define goal setting

Answer 31

Goal setting is a technique used to identify one or more things that you want to achieve and to establish measures to help you monitor and track your progress towards achieving them.

Question 32

Three types of goals

Answer 32

outcome goals, performance goals, process goals

Question 33

outcome goal

Answer 33

a type of goal that focuses on winning and losing.

Question 34

performance goal

Answer 34

a type of goal that focuses on enhancing specific aspects of performance, often using statistics
EXAMPLE:To complete a 20 kilometer training run in under 90 minutes.

Question 35

process goal

Answer 35

a type of goal that focuses on improving technique
EXAMPLE:To hold the basketball shot follow through for one more second.

Question 36

What is the SMARTER principle

Answer 36

Specific
Measurable
Achievable
Relevant
Time-bound
Evaluated
Recognised and rewarded

Question 37

Goal setting techniques can optimise performance

Answer 37

Goal setting should be applied early and revisited regularly to optimise performance. Goals can also help athletes achieve optimal arousal and concentration, and enhance team cohesion

Question 38

Define Mental Rehearsal

Answer 38

Mental rehearsal is a technique used by athletes to develop skills, reduce anxiety, increase confidence and concentration, and ultimately improve performance.

Question 39

Define Affirmations

Answer 39

Affirmations are positive statements that are directly related to an athlete’s qualities, abilities or goals.

Question 40

How affirmation techniques can optimise performance

Answer 40

They are designed to help train an athlete’s brain into believing that they possess the skills, abilities, attitudes and beliefs necessary to achieve whatever goal (or goals) they have set for themselves.

Question 41

Motivation

Answer 41

is a desire, need or want that causes a person to behave in a particular way. Different things motivate people at different times and to different extents.

Question 42

define extrinsic motivation

Answer 42

– a type of motivation driven by external factors (i.e. factors that come from outside a person)

Question 43

define intrinsic motivation

Answer 43

• a type of motivation driven by internal factors (i.e. factors that come from inside a person)

Question 44

Examples of extrinsic motivation

Answer 44

awards, trophies and prize money
praise and recognition from friends, family, teachers or the public
pressure or threats from friends, family or teachers
a desire to be popular or make friends
a desire to lose weight or build muscle

Question 45

Examples of intrinsic motivation

Answer 45

feelings of fun, pleasure and excitement
the enjoyment of taking on a challenge
a personal desire to learn new skills and experience new things

Question 46

Explain the role that motivation plays in optimizing the performance of athletes

Answer 46

The more athletes experience competence and success due to their own actions and skills, the great their intrinsic motivation. Even with extrinsic rewards, athletes who feel like they are in control of their behaviors, will be more satisfied and more likely to continue participating.

Question 47

Define Confidence

Answer 47

is the belief that an individual can have faith in (or rely on) themselves, someone or something.

Question 48

Explain the role that confidence plays in optimizing the performance of athletes

Answer 48

Confidence plays an important role in every athlete’s overall performance and it underpins most of the other psychological characteristics demonstrated by successful athletes because it is critical to building mental strength.

Question 49

Define self confidence

Answer 49

Self-confidence is an athlete’s conviction that they have the skills and abilities to be able to succeed.
Example: athlete has the resources (i.e. the skills and abilities) to achieve success and win.

Question 50

Define self belief

Answer 50

Self-belief is an athlete’s trust in their ability to succeed, regardless of their previous achievement and competencies.

Question 51

Define self efficiency

Answer 51

Self-efficacy is an athlete’s belief in their ability to perform a particular task.
A mismatch of self-efficacy and true capability in either direction can have a negative impact on an athlete’s performance (i.e. losing a match due to underestimating an opponent).

Question 52

Three factors of confidence

Answer 52

self confidence, self efficiency and self belief