exam term 4 Flashcards
Define the term ‘sports psychology’
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.
Explain how sport psychology aims to optimize the performance of athletes
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.
Identify five concepts that are central to sports psychology
motivation, confidence, arousal, attention and concentration, team dynamics and cohesions
Motivation
A general desire, need or want that drives a person to behave in a particular way.
Confidence
The belief that a person can have faith in (or rely on) themselves, someone or something.
Arousal
A feeling of mental and physical alertness or excitement
attention and concentration
The level of focus and attentiveness a person dedicates to a task or stimulus
team dynamics and cohesion
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.
Pre-competition routine
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’.
Pre-competition routines
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.
how long should a pre workout routine prior to the match and how long should it last
30 - 60 minutes before, should last around 10 to 20 minutes
Relaxation and energiser techniques
mediation, progressive muscle relaxation, deep breathing, music, visualistation
Relaxation and energiser techniques
are often used as a way to optimise arousal levels prior to performance. They can also contribute to better concentration, motivation and confidence.
mediation
is the practice of focusing attention on a single point of reference to create calmness and clarity.
Progressive muscle relaxation (PMR)
is a stress-relief technique that involves the systematic tensing and relaxing of particular muscle groups in the body.
PMR can reduce
respiration
blood pressure
muscle tension
negative thoughts
Deep Breathing
Deep breathing is often performed in conjunction with meditation and PMR but it is also effective on its own.
.
Music
Music is a powerful tool for both increasing and decreasing athlete’s arousal levels before training or competition. .
Visualisation
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.
How does deep breathing optimise ur performance
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.
What is Positive self talk
Positive self-talk is saying encouraging and motivating messages to yourself, either silently or out loud.
Positive talk techniques
Positive cues, trigger words, positive emotions
define Positive cues
Single words or short statements to help refocus attention and combat negative thoughts or emotions.
define trigger words
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’
Positive emotions
emotions that create an uplifting effect
Positive self-talk techniques are known to do what
Positive self-talk techniques are known to increase feelings of confidence and motivation, optimise arousal and improve concentration.
pre task routines
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).
Benefit of pre task routines
They can help an athlete steady their mind and take control of their performance before they execute the skill.
Define Performance segmenting
Performance segmenting is the process of breaking up a performance into more manageable periods in one’s mind.
Define Performance segmenting
Performance segmenting is the process of breaking up a performance into more manageable periods in one’s mind.
How does Performance segmenting optimises performance
It is designed to help athletes stay confidence and motivated, and to focus their attention and concentration.
Define goal setting
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.
Three types of goals
outcome goals, performance goals, process goals
outcome goal
a type of goal that focuses on winning and losing.
performance goal
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.
process goal
a type of goal that focuses on improving technique
EXAMPLE:To hold the basketball shot follow through for one more second.
What is the SMARTER principle
Specific
Measurable
Achievable
Relevant
Time-bound
Evaluated
Recognised and rewarded
Goal setting techniques can optimise performance
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
Define Mental Rehearsal
Mental rehearsal is a technique used by athletes to develop skills, reduce anxiety, increase confidence and concentration, and ultimately improve performance.
Define Affirmations
Affirmations are positive statements that are directly related to an athlete’s qualities, abilities or goals.
How affirmation techniques can optimise performance
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.
Motivation
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.
define extrinsic motivation
– a type of motivation driven by external factors (i.e. factors that come from outside a person)
define intrinsic motivation
- a type of motivation driven by internal factors (i.e. factors that come from inside a person)
Examples of extrinsic motivation
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
Examples of intrinsic motivation
feelings of fun, pleasure and excitement
the enjoyment of taking on a challenge
a personal desire to learn new skills and experience new things
Explain the role that motivation plays in optimizing the performance of athletes
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.
Define Confidence
is the belief that an individual can have faith in (or rely on) themselves, someone or something.
Explain the role that confidence plays in optimizing the performance of athletes
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.
Define self confidence
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.
Define self belief
Self-belief is an athlete’s trust in their ability to succeed, regardless of their previous achievement and competencies.
Define self efficiency
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).
Three factors of confidence
self confidence, self efficiency and self belief
