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pe studies YEAR 12 > mental skills > Flashcards

mental skills Flashcards

1
Q

what is mental skills?

A

SCAMS

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2
Q

what are the 5 mental skills?

A
  • stress management
  • concentration
  • arousal
  • motivation
  • self-confidence
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3
Q

define stress management

A

occurs when there is an imbalance between the demands of the task and the ability level of the performer to respond, in a situation where failure has consequences

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4
Q

define concentration

A

concentration is the ability to focus on a task at hand whilst ignoring irrelevant cues or distractions

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5
Q

define arousal

A

arousal is the degree of stimulation, alertness or ‘readiness’ present in a performer about to perform a skilled task.

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6
Q

define motivation

A

direction and intensity of effort by a performer towards a given task

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7
Q

what is self-confidence

A

the belief that a performer has in their own ability to successfully perform a desired skill or behavior.

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8
Q

what is goal setting?

A

the process of deciding on something you want to achieve, planning the steps to follow that will help that goal, then working towards achieving that goal

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9
Q

what is the goal-setting process?

A
  • Specific = clear, unambiguous goals to focus on
  • Measurable = need to be able to be assessable to see if progress is happening
  • Action orientated = the actions required to achieve the desired goal are clear
  • Realistic = goals need to be achievable and within the athlete’s capacity
  • Time phased = specific date for completion needs to be set
  • Effective = goals lead the athlete towards attaining desired results
  • Reviewed = goals are monitored, and adjustment made if necessary
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10
Q

what are the types of goals?

A
  • Outcome goals = focus on the results of performance or competition in comparison to other competitors
  • Performance goals = focus on the individual, or team achieving specific element of performance.
  • Process goals = focus on specific elements of technique throughout performance
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11
Q

what are short and long-term goals?

A
  • A combination of short- and long-term goals lead to optimal motivation
  • Short term goals = less than 3 months in duration
  • Long term goals = range from 3 months
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12
Q

what is strategies used to improve mental skills?

A

GRIPS

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13
Q

what are the 5 strategies used to improve mental skills?

A
  • goal setting
  • relaxation
  • imagery
  • performance routine
  • self - talk
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14
Q

how can stress management be improved?

A

goal setting

  • Achievable goals = less stress
  • More stress = bad performance
  • Change’s athlete’s perception on self

relaxation

  • Prior = create optimum state of mind
  • During = controlled breathing to keep optimal performance and reduce stress
  • After = helps recover from the demands of the contest

imagery

  • Reduces stress
  • Creating a mental picture of themselves executing the skill perfectly = less stress

performance routines

  • Reduces stress
  • Targets stress directly

self - talk

  • use terms such as “I have trained hard to be here, I can perform at this level” = reduced stress.
  • Athletes can use terms such as “relax”, “calm down” and “focus” to reduce the effect that stress and anxiety can have on performance
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15
Q

how can concentration be improved?

A

goal setting

  • Improves concentration
  • Enables a performer to concentrate on a particular aspect of their performance

relaxation
- Improves concentration on all relevant cues = optimal performance

imagery

  • Increases concentration as they focus on a particular skill
  • Concentrate on a specific skill to execute it perfect

performance routines

  • Narrows’s athletes focus
  • Helps focus on relevant cues
  • Helps control emotions and gather thoughts

self - talk

  • key phrases to help maintain their concentration o change their level of concentration or to focus their concentration on a particular aspect of their performance.
  • Athletes involved in events of a long duration such as golf cannot maintain their concentration for 4 – 5 hours.
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16
Q

how can arousal be improved?

A

goal setting

  • Energises athletes
  • Can increase and help maintain optimum arousal

relaxation
- Regulates arousal to optimal arousal = optimal performance

imagery

  • Creating an image of an aggressive performance = increased arousal
  • Relaxed image = decreases arousal

performance routines

  • Used to manage arousal = before and during the performance
  • Used as a security blanket in stressful situations
  • Increase arousal = all blacks haka
  • Decrease arousal = listening to calm music

self talk

  • Self – talk is best used before or during competition to change arousal levels
  • Using terms such as “relax”, “focus”, “calm down” can help reduce arousal levels
  • Using terms such as “come on, let’s go”, “fire up”, can help increase arousal levels
17
Q

how can motivation be improved?

A

goal setting

  • Goals to easy = decrease motivation = less than optimal performance
  • Before game = motivation for warm-up
  • During game = keep going when tired to attain performance goal
  • After game = recover well and future goals for better optimal performances

relaxation
- Very highly motivated = decline in performance = relaxation can centre them

imagery
- Motivates athletes to strive for ongoing movement

performance routines

  • intrinsic motivation = heightened by their game-day routine
  • used to increase motivation = before the performance

self-talk

  • Players who are experiencing low motivation will have a decline in their performance levels and the intensity and effort they put into training and games decreases
  • Athletes can use self–talk to increase their motivation and performance.
18
Q

how can self-confidence be improved?

A

goal setting

  • Either positive or negative effect
  • Realistic but challenging goals = increase self-confidence
  • Unrealistic unachievable goals = decrease self confidence

relaxation

  • Mentally and physically at their peak = optimal
  • Relaxed = increased self – confidence

imagery

  • Creating a positive performance outcome = increases self-confidence
  • During game or before

performance routine

  • Can include imagery with a positive performance to increase self-confidence
  • Consistent performance routine = increase self-confidence
  • Self-confident athlete = optimal level performance = self-fulfilling prophecy

self talk

  • Positive self-talk = increased self-confidence
  • Negative self-talk = decrease self-confidence
19
Q

what is relaxation?

A

an activity undertaken to reduce tension and the effects of psychical and mental stress

  • HIGH levels of stress = negative impact on performer (physical = coordination, mental = poor decision making)
  • Before performance
  • During performance
  • After performance
20
Q

what is imagery?

A

imagining the sight, sounds, and feelings associated with the performance of a skill
- Before or during the performance

21
Q

what are performance routines?

A

a ritual or sequence of thoughts and actions that a performer follows prior to the execution of a skill

  • Used to get athlete in the zone
  • Assist with concentration and arousal of performer
  • Decrease the chance of the performer being affected by internal or external distractors and narrows their focus onto factors they can perform
  • Before, During and after performance
22
Q

what is self-talk?

A

talking/thinking to yourself positively before, during or after the performance

  • Used to improve mental skills and improve performance
  • Before, during, and after the performance
23
Q

what are the two types of self-talk?

A

Positive self - talk
- Motivational
- Instructional
- The aim is to enhance self–confidence, increase motivation, improve concentration, regulate arousal and manage stress
Negative self–talk
- Self–critical or demeaning = Creates anxiety and self–doubt and has a negative impact on performance.
- A player must stop negative self–talk through a process called “thought stopping” otherwise performance levels will drop, according to ‘self-fulfilling prophecy

24
Q

what are the 6 relaxation methods?

A

1) mediation
2) progressive muscle relaxation
3) breathing techniques
4) music
5) flotation tanks
6) autogenic training

25
Q

describe mediation

A

where a person focuses their mind on a particular object, thought or activity in order to train their attention and awareness.

26
Q

what is progressive muscle relaxation?

A

reduces tension in the performer through sequentially contracting and relaxing muscle groups
- before and after performance

27
Q

describe music as a relaxation method

A

slow and soothing music can be used to reduce anxiety by having a calming and relaxing effect on the performer
- before and after

28
Q

describe flotation tanks as a relaxation method

A

an environment of minimal stimulation by reproducing weightlessness and removing sight and sound to reduce stress.
- used before and after performance

29
Q

describe autogenic training as a relaxation method

A

technique that works through a series of self-statements about heaviness and warmth in different parts of the body.
- helps you gain control of your autonomic nervous system.

30
Q

describe breathing techniques as a relaxation method

A

Slow, deep and regular breathing can help reduce heart rate and muscle tension

pe studies YEAR 12 (40 decks)

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