important shit

Question 1

12The definition of ‘flow’

Answer 1

flow refers to a mental state where athletes perform at their peak, experiencing total immersion in their activity. It involves a sense of effortless control, focus, and optimal performance, often described as being “in the zone.”

Question 2

Concentration

Answer 2

The ability to deliberately focus your attention to the task ahead and block out distractors.

Question 3

What two factors are compared by the inverted-U hypothesis?

Answer 3

Level of arousal and quality of performance

Question 4

Self-confidence

Answer 4

Feeling of trust in one’s abilities, qualities and judgement

Question 5

Extrinsic Motivation

Answer 5

is being motivated by external factors, such as rewards, punishments or outcomes

Question 6

Self-efficacy

Answer 6

an athlete’s belief in their ability to successfully perform specific tasks

Question 7

Amotivation

Answer 7

Complete lack of motivation - you really don’t want to do something

Question 8

Somatic anxiety

Answer 8

Physical sensations such as butterflies in your stomach or sweaty palms

Question 9

Internal distractors

Answer 9

Thoughts or feelings that divert your attention from the task at hand such as emotions or pain

Question 10

Cognitive Anxiety

Answer 10

Involves negative thoughts about an upcoming performance

Question 11

Choking

Answer 11

Perform badly at a critical time and can be associated with over arousal

Question 12

Four key contributors to an athlete’s level of confidence

Answer 12

Past performance accomplishments, vicarious experiences (observing others), verbal persuasion, and physiological/psychological states.

Question 13

Intrinsic motivation

Answer 13

Driven by internal satisfaction (e.g., love for the sport, personal growth).

Question 14

Goal setting

Answer 14

Provides direction, boosts motivation, and enhances focus, contributing to higher self-efficacy.

Question 15

External distractors

Answer 15

External distractors in sports psychology are environmental factors, such as crowd noise, opponent behavior, or weather conditions, that disrupt an athlete’s focus and performance.

Question 16

Affirmation

Answer 16

Positive statements that help combat negative self-talk, reinforcing an athlete’s confidence.

Question 17

Mental rehearsal

Answer 17

Practicing the task in one’s mind.

Question 18

Imagery

Answer 18

Creating a vivid mental picture using all senses.

Question 19

Visualization

Answer 19

Focusing on visualizing a successful performance.

Question 20

Positive self-talk

Answer 20

Statements that boost confidence (e.g., ‘I can do this’).

Question 21

Negative self-talk

Answer 21

Statements that can increase anxiety (e.g., ‘I always fail’).

Question 22

Inherent self-talk

Answer 22

An athlete’s automatic internal dialogue, reflecting deeply ingrained beliefs and attitudes.

Question 23

Performance routine

Answer 23

Physical preparation: This can include activities such as stretching, warm-up exercises, and sport-specific drills to get the body physically ready for competition or training.

Emotional preparation: This can involve calming exercises such as deep breathing, mindfulness, or positive self-talk to help manage any nervousness or anxiety before competition.

Equipment preparation: Athletes may also have a routine for preparing their equipment, such as putting on their gear or making sure they have everything they need before they compete.

Rituals: Many athletes also have specific rituals that they engage in before competition, such as listening to music, bouncing a ball, or doing a specific warm-up routine.

simulation training

Question 24

Psychological factors affecting performance

Answer 24

Anxiety, lack of confidence, or pressure that may cause a player to perform well in training but poorly in matches.

Question 25

Low arousal sports

Answer 25

Golf and Archery, where precision and calmness are required.

Question 26

Moderate arousal sports

Answer 26

Tennis and Soccer, which require a balance of intensity and strategy.

Question 27

High arousal sports

Answer 27

Sprinting and Boxing, where athletes benefit from adrenaline and readiness.

Question 28

Strategies to improve match performance

Answer 28

Using mental rehearsal or self-talk to build confidence and reduce anxiety.

Question 29

What is arousal

Answer 29

A heightened sense of physical and mental alertness or activation”. It ranges on a continuum from low to high and it is a prerequisite for optimal sporting performance

Question 30

Anxiety

Answer 30

In sports psychology, anxiety refers to a psychological state characterized by worry, nervousness, or fear, which can negatively affect an athlete’s performance by disrupting focus, increasing muscle tension, and reducing confidence.

Question 31

Attention

Answer 31

In sports psychology, attention refers to an athlete’s ability to focus on relevant stimuli and block out distractions, which is crucial for optimal performance, decision-making, and executing skills under pressure.

Question 32

Pressure

Answer 32

In sports psychology, pressure refers to the perceived stress or demand athletes feel when they are expected to perform at a high level, often due to external expectations, competition, or the importance of the outcome, which can impact their ability to focus and perform effectively.

Question 33

Choking

Answer 33

In sports psychology, choking refers to a situation where an athlete fails to perform at their usual level due to increased pressure, anxiety, or overthinking, often leading to a decline in performance during critical moments, such as in the final stages of a competition.

Question 34

Yerkes-Dodson Law

Answer 34

The Yerkes-Dodson Law is a psychological principle that suggests there is an inverted U-shaped relationship between arousal and performance. It states that performance improves with increased arousal, but only up to a certain point; beyond this optimal level of arousal, performance declines as stress or anxiety become overwhelming.

Question 35

An athlete prior to a game, listens to music, focuses on breathing and progressively tenses and relaxes different muscle groups. Explain why the athlete is doing this?

Answer 35

The athlete’s pre-game routine helps regulate their arousal levels, aligning with the Yerkes-Dodson Law, which states that optimal performance occurs at moderate arousal. Listening to music, focusing on breathing, and progressive muscle relaxation ensure that the athlete stays in the ideal arousal zone, preventing both under-arousal and over-arousal. By managing stress and anxiety, these techniques help the athlete maintain focus, reduce tension, and perform at their best during the game.

Question 36

According to Loehr what percentage of playing well is a result of mental and psychological factors

Answer 36

50%

Question 37

What are strategies for someone who needs to reduce their arousal

Answer 37

Deep Breathing: Involves slow, deep breaths in through the nose and out through the mouth. This activates the parasympathetic nervous system, slowing the heart rate and calming the mind. Example: Breathe in for 4 counts, hold for 4 counts, and breathe out for 4 counts.

Progressive Muscle Relaxation (PMR): This technique involves tensing and then relaxing muscle groups, starting from the toes and moving up to the head. It helps to release physical tension and increase awareness of bodily sensations. Example: Tense your calves for 5 seconds, then relax them for 10 seconds.

Guided Meditation: Listening to a guided meditation that leads you through calming imagery, breathing exercises, or mindfulness can promote relaxation by reducing stress and bringing attention to the present moment.

Autogenic Training: This involves repeating phrases (e.g., “My arms are heavy and warm”) to encourage a relaxation response in the body. It helps to create a sensation of warmth and heaviness, signaling relaxation.

Visualization/Imagery: Mentally imagining a peaceful, calming environment, such as a beach or forest, can help lower anxiety and arousal. Example: Picture yourself lying on a sunny beach, feeling the warmth of the sun and hearing the sound of gentle waves.

Mindfulness Meditation: Focusing on the present moment without judgment, acknowledging thoughts and feelings as they arise, and then letting them pass can reduce stress and enhance relaxation.

Listening to Music: can help reduce arousal by promoting relaxation and focus. Calming music slows the heart rate and eases tension, while more upbeat music can provide a boost of energy and motivation, helping to maintain a balanced level of arousal. The choice of music can be tailored to the individual’s preferences and the desired emotional state.

Question 38

Psychological strategies

Answer 38

Mental rehearsal, imagery, visualization, self talk, trigger words, refocusing plans and thought stopping, relaxation and energiser techniques, performance routine

Question 39

What are strategies for someone who needs to increase their arousal

Answer 39

Upbeat Music: Listening to fast-paced, high-energy music can increase excitement and drive, helping to elevate mood and physical energy levels.

Power Posing: Adopting strong, confident body postures (e.g., standing tall with hands on hips) can increase feelings of power and energy, potentially boosting confidence and readiness.

Physical Activity/Movement: Engaging in light physical exercise like jumping jacks, stretching, or a quick walk can increase blood flow and raise energy levels.

Positive Self-Talk: Using motivating phrases such as “I’ve got this” or “I’m ready” can boost confidence and energize the mind, helping to overcome doubts and boost performance.

Mental Imagery of Success: Visualizing oneself performing well and succeeding can generate excitement and enhance motivation by creating a sense of achievement.

Breathing Techniques (Energizing Breathing): Short, quick breaths (like “bellows breathing”) can help activate the body and mind, increasing alertness and energy.

Goal Setting: Setting clear, achievable goals for the upcoming performance or task can create a sense of purpose and motivation, increasing arousal and focus.

Question 40

What techniques will we be using

Answer 40

Mental Rehearsal
Self-Talk
Attention and Concentration Techniques
Relaxation and Energiser Techniques
Performance Routines

Question 41

Four key concepts

Answer 41

Motivation, Confidence, Arousal, Attention and Concentration

Question 42

Describe the difference between mental rehearsal, imagery and visualisation, use examples.

Answer 42

Imagery: Multisensory, encompassing the full experience (sights, sounds, feelings).
Visualization: Primarily visual, focused on creating clear mental images.

Question 43

What is pyschology

Answer 43

Study of human mind and mental states

Question 44

What is sport pyschology

Answer 44

study of pyschological factors tghat influnce sport performance

Question 45

Psychological factors of attention and concentration

Answer 45

flow, internal and external distractors

Question 46

All pyschological factors

Answer 46

Motivation
Confidence
Arousal
Anxiety
Attention and concentration

Question 47

pyschological factors of motivtion

Answer 47

amotivation, extrinsic and intrinsic

Question 48

pyschological factors of confidence

Answer 48

perceived confidence, self confidence and self effeca

Question 49

Pyschological factors of arousal

Answer 49

inverted U hypothesis and optimal level of confidence