important shit Flashcards
12The definition of ‘flow’
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.”
Concentration
The ability to deliberately focus your attention to the task ahead and block out distractors.
What two factors are compared by the inverted-U hypothesis?
Level of arousal and quality of performance
Self-confidence
Feeling of trust in one’s abilities, qualities and judgement
Extrinsic Motivation
is being motivated by external factors, such as rewards, punishments or outcomes
Self-efficacy
an athlete’s belief in their ability to successfully perform specific tasks
Amotivation
Complete lack of motivation - you really don’t want to do something
Somatic anxiety
Physical sensations such as butterflies in your stomach or sweaty palms
Internal distractors
Thoughts or feelings that divert your attention from the task at hand such as emotions or pain
Cognitive Anxiety
Involves negative thoughts about an upcoming performance
Choking
Perform badly at a critical time and can be associated with over arousal
Four key contributors to an athlete’s level of confidence
Past performance accomplishments, vicarious experiences (observing others), verbal persuasion, and physiological/psychological states.
Intrinsic motivation
Driven by internal satisfaction (e.g., love for the sport, personal growth).
Goal setting
Provides direction, boosts motivation, and enhances focus, contributing to higher self-efficacy.
External distractors
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.
Affirmation
Positive statements that help combat negative self-talk, reinforcing an athlete’s confidence.
Mental rehearsal
Practicing the task in one’s mind.
Imagery
Creating a vivid mental picture using all senses.
Visualization
Focusing on visualizing a successful performance.
Positive self-talk
Statements that boost confidence (e.g., ‘I can do this’).
Negative self-talk
Statements that can increase anxiety (e.g., ‘I always fail’).
Inherent self-talk
An athlete’s automatic internal dialogue, reflecting deeply ingrained beliefs and attitudes.
Performance routine
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
Psychological factors affecting performance
Anxiety, lack of confidence, or pressure that may cause a player to perform well in training but poorly in matches.
Low arousal sports
Golf and Archery, where precision and calmness are required.
Moderate arousal sports
Tennis and Soccer, which require a balance of intensity and strategy.
High arousal sports
Sprinting and Boxing, where athletes benefit from adrenaline and readiness.
Strategies to improve match performance
Using mental rehearsal or self-talk to build confidence and reduce anxiety.
What is arousal
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
Anxiety
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.
Attention
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.
Pressure
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.
Choking
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.
Yerkes-Dodson Law
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.
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?
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.
According to Loehr what percentage of playing well is a result of mental and psychological factors
50%
What are strategies for someone who needs to reduce their arousal
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.
Psychological strategies
Mental rehearsal, imagery, visualization, self talk, trigger words, refocusing plans and thought stopping, relaxation and energiser techniques, performance routine
What are strategies for someone who needs to increase their arousal
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.
What techniques will we be using
Mental Rehearsal
Self-Talk
Attention and Concentration Techniques
Relaxation and Energiser Techniques
Performance Routines
Four key concepts
Motivation, Confidence, Arousal, Attention and Concentration
Describe the difference between mental rehearsal, imagery and visualisation, use examples.
Imagery: Multisensory, encompassing the full experience (sights, sounds, feelings).
Visualization: Primarily visual, focused on creating clear mental images.
What is pyschology
Study of human mind and mental states
What is sport pyschology
study of pyschological factors tghat influnce sport performance
Psychological factors of attention and concentration
flow, internal and external distractors
All pyschological factors
Motivation
Confidence
Arousal
Anxiety
Attention and concentration
pyschological factors of motivtion
amotivation, extrinsic and intrinsic
pyschological factors of confidence
perceived confidence, self confidence and self effeca
Pyschological factors of arousal
inverted U hypothesis and optimal level of confidence
