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13C Psychological Factors - Sport Psych > PAPER 2 - Stress Management > Flashcards

PAPER 2 - Stress Management Flashcards

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1
Q

What are the PHYSICAL responses to stress ?

A
  • hypothalamus stimulates hormone production e.g. adrenaline
  • increase HR, blood pressure = oxygen for flight / fight
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2
Q

What are STRESSORS ?

A

ENVIRONMENTAL CHANGES that can induce a stress response

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3
Q

What is a STRESS RESPONSE ?

A

PHYSIOLOGICAL CHANGES that occur as a result of stress

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4
Q

What is STRESS EXPERIENCE ?

A

the way we PERCEIVE the situation

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5
Q

When does a stressor arise ?

A

imbalance between the person’s PERCEPTION of demand and ABILITY to meet the demand

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6
Q

Name 5 stressors in sport

A
  • competition itself
  • conflict with other players
  • frustration
  • climate
  • risk of injury
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7
Q

How is the COMPETITION ITSELF a stressor ?

A
  • puts performer in evaluative position = APPREHENSION
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8
Q

How is CONFLICT a stressor ?

A
  • against opposition or teammates
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9
Q

How is FRUSTRATION a stressor ?

A
  • build up if we are prevented from goal

- external influences that we can’t control

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10
Q

How is CLIMATE a stressor ?

A
  • very hot / cold climate
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11
Q

How is RISK OF INJURY as stressor ?

A
  • previous injury
  • fatigue
  • demanding competition / training
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12
Q

What are the two types of STATE anxiety ?

A
  • cognitive

- somatic

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13
Q

What are the COGNITIVE stress management techniques ?

A
  • positive thinking / self-talk
  • negative though stopping
  • rational thinking
  • mental rehearsal and imagery
  • mindfulness
  • goal setting
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14
Q

What is POSITIVE THINKING ?

A
  • cognitive process
  • think about achieving success
  • positive about past performance
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15
Q

What is NEGATIVE THOUGHT STOPPING ?

A
  • stop negative thought such as ‘I will never get any better’
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16
Q

What is RATIONAL THINKING ?

A
  • cognitive process
  • challenging negative thoughts with rational aspects of situation
  • good preparation = good chance of success
17
Q

What is MENTAL REHEARSAL ?

A
  • mental image of skill
  • no physical movement
  • gymnastic routine = each stage is thought through in head
  • research has seen it improves performance
18
Q

What is IMAGERY ?

A
  • mental images that aren’t related to the activity
  • create pictures of escape
  • recall sounds
  • feel what its like to perform a skill
  • imagine your emotions
19
Q

What are the two forms of imagery ?

A
  • external imagery

- internal imagery

20
Q

What is external imagery ?

A

seeing yourself outside your body

21
Q

What is internal imagery ?

A

seeing yourself from within

22
Q

What is MINDFULNESS ?

A
  • therapeutic technique
  • paying attention to present moment
  • control stress / anxiety
  • can lead to peak flow experience
23
Q

What is GOAL SETTING ?

A
  • increases motivation and confidence

- short-term goals are less stressful and easily achieved and can lead to long-term goals

24
Q

What are the three types of goals ?

A
  • outcome goals
  • performance goals
  • process-orientated goals
25
Q

What are outcome goals ?

A
  • related to end result

- to win a competition

26
Q

What are performance goals ?

A
  • performance judged against another performer
  • related to specific behaviour
  • may affect outcome goals
27
Q

What are process-orientated goals ?

A
  • technique and tactics

- what the performer has to do to be more successful

28
Q

What is goal specificity ?

A
  • clearly defined goals lead to better performance

- objective measures such as time, distance are easier to make specific

29
Q

What are the SOMATIC stress management techniques ?

A
  • relaxation
  • progressive muscular relaxation
  • biofeedback
  • centring technique
  • breathing control
30
Q

What is RELAXATION ?

A
  • relaxation exercises
  • requires practice and help to begin with
  • aim is to take as little time as possible to become fully relaxed
31
Q

What is PROGRESSIVE MUSCULAR RELAXATION ?

A
  • ‘feel’ the tension in the muscles then get rid of it by ‘letting go’
32
Q

What is BIOFEEDBACK ?

A
  • understand your physiological responses to stress
  • equipment used to gather info about responses
  • HR, blood pressure, respiration rates
  • makes athlete aware of when they are stressed so they can develop strategies to help
33
Q

What is CENTRING TECHNIQUE ?

A
  • combines somatic / cognitive responses
  • concentration is shifted to centre of body
  • focus (a lot) on breathing = feeling, counting etc
34
Q

What is DEEP BREATHING ?

A
  • increases oxygen = more relaxed
  • able to now combat negative thoughts
  • between serves in tennis

13C Psychological Factors - Sport Psych (5 decks)

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