Lecture 2 Stress and recovery Flashcards
What’s stress?
- An environmental stimulus
- An individual´s response
- Or the result of an transaction between individual and environment
Flight or Fight Response (Walter Cannon)
- physiological reaction (to perceived harmful events or threats)
- aimed at achieving homeostasis
What responses are included - Flight or Fight response? INCREASED …
- emotional stress
- heart rate and blood pressure
- muscle tension
blood sugars and fats
General adaptation syndrome (Hans Selye) - What is important to know?
- stress as an adaptative response
- stress as a non-specific response
- activation of hypothalamic-pituitary-adrenal axis (cortisol release)
Three phases of the General adaptation syndrome
- Alarm (blood pressure, heart rate, senses)
- Resistance (Irritability, concentration, frustration)
- Exhaustion (Anxiety, Depression, Insomnia)
Distress (def.)
Negative stress that can be harmful, overwhelming, and detrimental to physical and mental health (anxiety, fear)
Eustress (def.)
Positive stress that motivates and energizes, enhancing performance and well-being (excitement, enthusiasm)
Transactional Model of Stress and Coping (Lazarus & Folkman, 1984) - What different stages are there?
(Environment & Person)
1. Primary appraisal
2. Secondary Appraisal
3. Coping (Problem-focused vs. emotion-focused)
3. Reappraisal
What are stressors?
environmental demands (i.e., stimuli) encountered by an individual (Lazarus, 1999)
Primary appraisal
- evaluations of whether a stressor is relevant to one´s beliefs, values, goals, …;
Three different types of primary appraisal
- irrelevant,
- benign-positive,
- stressful (challenge, harm/loss, threat)
Secondary appraisal
a complex process that considers the degree of control over the stressor; appraising the degree of control (e.g., coping resources, likelihood of effective coping)
Coping (def.)
Constantly changing cognitive and behavioral efforts to manage specific external and/ or internal demands that are appraised as taxing or exceeding one´s resources
stress is enhancing (…)
- enhancing consequences for stress-related outcomes
- more moderate cortisol reactivity
- more receptive to feedback
stress is debilitating (lähmend)
- Debilitating consequences for stress-related outcomes
- Greater anxiety
What kind of stressors can one find in sport?
- performance stressors (inadequate preparation, injury)
- organizational stressors (leadership, team issues)
- personal stressors (family issues, finances)
What coping strategies one can find in sport?
- problem-focused coping (action planning)
- emotion-focused coping (positive reappraisal, emotion regulation)
- avoidance-focused coping (mental avoidance)
Yerkes-Dodson-Law
the law dictates that performance increases with physiological or mental arousal, but only up to a point. When levels of arousal become too high, performance decreases.
Recovery (def.)
a mutilevel process - inter-and intraindividual - encompassing psychological, physiological, and social dimensions aimed at restoring personal resources to their full functional capacity
Passive vs. active recovery
- Passive: rest and sleep
- Active: active sports (can indirectly stimulate recovery processes)
Charactersitics of recovery - RECOVERY is …
- a process of time
- ends with a balanced state (when physical and emntal efficiency is restored)
- dependent on type and duration of strain
- individual and dependent on the specific appraisal
Balance model of Recovery (Kallus, 2002)
- stress needs to be balanced with recovery
- if stress increases, recovery needs to increase as well
The Scissors Model (Kellmann, 1991, 1997)
- stress states need to met the recovery demands
- above capacity point, indvidual is not able to withstand stress -> health impairments & performance drops.
Recovery as … contrast to fatigue/overstrain
- by reducing activity
Recovery as … contrast to underchallenge
- by increasing activity
Recovery as … variation of stress levels
- by changing activity
Rating of Perceived Exertion (Measuring Recovery)
- used to measure exertion (Anstrengung, Belastung) in response to training
Profiles of Mood States (Measuring Recovery)
- used to predict short term performance
- six mood dimensions
Recovery- Stress Questionnaire for athletes (Measuring Recovery)
scales assesing:
- general stress
- general recovery
- sport-specific stress
- sport-specific recovery
The acute Recovery and Stress Scale (Measuring Recovery)
- used to detect changes in acute recovery-stress scales in different settings
The short Recovery and Stress Scale (Measuring Recovery)
- multiple measurements within short- and long-term.
Measuring recovery - what different measurements are there?
a) Rating of Perceived Exertion (RPE)
b) Profiles of Mood States (POMS)
c) Recovery-Stress Questionnaire for Athletes (RESTQ-Sport)
d) The Acute Recovery and Stress Scale (ARSS)
e) The Short Recovery and Stress Scale (SRSS)
