FQ2: How can psychology affect performance?

Question 1

Motivation (positive + negative)

Answer 1

• an internal state that activates, directs + sustains behaviour towards achieving a particular goal
  Positive:
• reward for good performance e.g. good feeling
• more sustainable + effective
• more likely to take risks, be creative + perform under pressure → achieves continued improved performance
  Negative:
• performance driven by fear + consequences of not performing to expectations e.g. being dropped from team
• decreased motivation, indecision, lack of creativity, fear of risk-taking, susceptibility to ‘choking’ = conservative performances, performance inhibitors
• does not work for all athletes, not sustainable

Question 2

Motivation (intrinsic + extrinsic)

Answer 2

Intrinsic:
- comes from within individual: encouragement due to interest + enjoyment e.g. satisfaction found in achieving a personal best
- self-propelling force, self generated, self sustaining + self-reinforcing - effort + personal accomplishment = own reward
- best motivation for producing long term results + helping to achieve long term goals
Extrinsic:
- comes from an external source - generated by someone or something distinct from athlete e.g. coach, money, fans
- effort + desire for achievement = expectation of an outside reward or fear of punishment
- tends to have an outcome orientation - doesn’t promote longevity as money + praise are not sustainable

Question 3

Anxiety and arousal (state + trait anxiety)

Answer 3

• anxiety = psychological process characterised by fear or apprehension in anticipation of confronting a situation perceived to be potentially threatening
• disrupts behaviour by lowering concentration + affecting muscular control → increasing HR + BP - tends to inhibit
  Trait:
• personality-driven general stress level of individuals (characteristic of a person, generally anxious about unknown outcomes)
• behavioural or personality disposition to display anxiety + to perceive various situations as threatening (high trait anxiety = high state of anxiety in competitive situations)
• managed through relaxation techniques e.g. massages
  State:
• is situational, it relates to how a person responds to a certain situation
• arise in high pressure situations - athlete called upon to perform e.g. serving for match in tennis
• Two variables in state anxiety: Importance of situation, uncertainty of the outcome
• harder to control + generally invokes training in mental rehearsal + relaxation

Question 4

Anxiety and arousal (sources of stress)

Answer 4

• stress = non-specific response of body to a demand placed on it
• Stressors (factors that produce stress): personal pressure, comp pressure, social pressure, physical pressure
• physiological reaction: causes body to produce adrenaline = increased blood supply to muscles, more O2 to lungs, increased glucose production to provide extra fuel, increased sweat production to cool body, tightened muscles to prepare body for action
• perception of stress influenced by: past experience e.g. expectations e.g. perform well in past expected to perform well in future, amount of support

Question 5

Anxiety and arousal (optimal arousal)

Answer 5

• Arousal = physiological, + either inhibits or benefits performance
• optimal arousal: level of arousal which brings about peak performance
• about getting ready for action + often causes increase in HR + blood pressure + heightened neural activity
• can be both positive (facilitate) or negative (hinder) for performance
• Inverted U Hypothesis (connection b/w arousal + performance):
  → Low level: disinterest, lack of motivation, poor concentration, inability to cope with distractions,
  → Over arousal: anxiousness + apprehension with increased muscular tension + mental confusion + poorer performance (= movements without precision)
  → Moderate arousal: balance b/w motivation + ability to control muscular tension → lead to optimal performance
• High intensity contact sports = higher optimal arousal level than low-intensity non-contact sports
• ‘easier’ tasks e.g. running or weight lifting = higher
• ‘difficult’ tasks e.g. archery or putting in golf = lower
• tasks that require both fine + gross motor skills e.g. hockey = moderate level for optimal performance

Question 6

Psychological strategies to enhance motivation + manage anxiety
- concentration/attention skills (focusing)

Answer 6

• refers to athlete’s ability to focus their thoughts + energy on the task at hand
• improved by blocking out distractions + using positive self talk
• more focus on completing skill with correct technique = better focus + skill execution
• varies with activity - high = intense e.g. golf, low/longer = sustained e.g. marathon
• regain focus: music, routines, training for distractions
  E.g. Golfers may use set routines in their prep for a putt to assist with focus + reduce anxiety by external cues E.g. Marathon runners may concentrate on HR + breathing as a way to maintain motivation to continue

Question 7

Psychological strategies to enhance motivation + manage anxiety
- mental rehearsal/visualisation/imagery

Answer 7

• recreating in the mind a mental image of successfully practising a skill or movement performance
• increases athlete’s familiarity with the execution of a desired motion/skill, reducing performance anxiety + instilling confidence
• improves performance by: optimising arousal, improving concentration + confidence, narrows focus
• beneficial for athletes who compete in games that have more contact output with pressure from opposition + noisy environments e.g. basketball, NRL
• allows athletes to rehearse performing under pressure + reduce anxiety when such performances are needed
  E.g. footballer taking a conversion might see ball going through posts as they stand ready to approach
  a conversion attempt

Question 8

Psychological strategies to enhance motivation + manage anxiety
- relaxation techniques

Answer 8

• used to assist athletes who are susceptible to states of over-arousal + high anxiety
• High levels of anxiety can lead to: tense muscles,
  muscular fatigue + reduced focus
• allow controlled breathing, slower HR, decreased BP + muscle tension + increased blood flow to brain → leads to greater control + focus, clear mind + relax
• centred breathing = process where athlete focuses on lengthening breathing to reduce respiratory + HR → releases anxiety + decrease arousal levels e.g. yoga
  E.g. shooting/archery as they are target sports → reduced anxiety = help keep hands steady + increase accuracy
• progressive muscular relaxation = process where athlete moves from one end of body to the other progressively contracting + then relaxing muscles
  → before an event = reduced muscle tension + improve focus = improve performance, optimal level instead of being affected by a high level of anxiety
  E.g. archery, diving, golf

Question 9

Psychological strategies to enhance motivation + manage anxiety
- goal setting

Answer 9

• realistic objectives + targets what we direct our efforts towards (initially used at start of training year)
• helps improve an athlete’s motivation + enables them to measure, plan + monitor progress
• increases levels of motivation resulting in adherence to
  training schedule + intensity required for improved performance (especially over extended periods)
• can be quality of performance or outcome e.g. medal
• short term: checkmarks to measure other goals; used to help monitor progress + provide benchmarks
• long term: give major purpose to training + performance
• Setting performance goals that relate directly to performance gives direction + helps athletes focus on particular aims or objectives e.g. 100m in less than 10 sec
• athlete who is bored + lacking direction = benefit from goal setting = greater interest + focus in training

Question 10

How do anxiety and arousal differ in terms of their effect on athletic performance?

Answer 10

• Anxiety negatively impacts performance as the individual has a heightened heart rate, is lacking concentration and is in a panicked state
  → causes athlete to fumble the ball or break on a centre pass in netball
• optimal arousal positively influences performance
  → not over-aroused in an exhilarated + anxious state, nor under-aroused feeling drowsy + too relaxed.
  → Rather, they are attentive + ready to perform as seen when an athlete can read play + accurately time passes