PAPER 2 - Stress Management Flashcards
What are the PHYSICAL responses to stress ?
- hypothalamus stimulates hormone production e.g. adrenaline
- increase HR, blood pressure = oxygen for flight / fight
What are STRESSORS ?
ENVIRONMENTAL CHANGES that can induce a stress response
What is a STRESS RESPONSE ?
PHYSIOLOGICAL CHANGES that occur as a result of stress
What is STRESS EXPERIENCE ?
the way we PERCEIVE the situation
When does a stressor arise ?
imbalance between the person’s PERCEPTION of demand and ABILITY to meet the demand
Name 5 stressors in sport
- competition itself
- conflict with other players
- frustration
- climate
- risk of injury
How is the COMPETITION ITSELF a stressor ?
- puts performer in an evaluative position = APPREHENSION
How is CONFLICT a stressor ?
- against opposition or teammates
How is FRUSTRATION a stressor ?
- build up if we are prevented from goal
- external influences that we can’t control
How is CLIMATE a stressor ?
- very hot / cold climate
How is RISK OF INJURY as stressor ?
- previous injury
- fatigue
- demanding competition / training
What are the two types of STATE anxiety ?
- cognitive
- somatic
What are the COGNITIVE stress management techniques ?
- positive thinking / self-talk
- negative though stopping
- rational thinking
- mental rehearsal and imagery
- mindfulness
- goal setting
What is POSITIVE THINKING ?
- cognitive process
- think about achieving success
- positive about past performance
What is NEGATIVE THOUGHT STOPPING ?
- stop negative thought such as ‘I will never get any better’
What is RATIONAL THINKING ?
- cognitive process
- challenging negative thoughts with rational aspects of situation
- good preparation = good chance of success
What is MENTAL REHEARSAL ?
- mental image of skill
- no physical movement
- gymnastic routine = each stage is thought through in head
- research has seen it improves performance
What is IMAGERY ?
- 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
What are the two forms of imagery ?
- external imagery
- internal imagery
What is external imagery ?
seeing yourself outside your body
What is internal imagery ?
seeing yourself from within
What is MINDFULNESS ?
- therapeutic technique
- paying attention to present moment
- control stress / anxiety
- can lead to peak flow experience
What is GOAL SETTING ?
- increases motivation and confidence
- short-term goals are less stressful and easily achieved and can lead to long-term goals
What are the three types of goals ?
- outcome goals
- performance goals
- process-orientated goals
What are outcome goals ?
- related to end result
- to win a competition
What are performance goals ?
- performance judged against another performer
- related to specific behaviour
- may affect outcome goals
What are process-orientated goals ?
- technique and tactics
- what the performer has to do to be more successful
What is goal specificity ?
- clearly defined goals lead to better performance
- objective measures such as time, distance are easier to make specific
What are the SOMATIC stress management techniques ?
- relaxation
- progressive muscular relaxation
- biofeedback
- centring technique
- breathing control
What is RELAXATION ?
- relaxation exercises
- requires practice and help to begin with
- aim is to take as little time as possible to become fully relaxed
What is PROGRESSIVE MUSCULAR RELAXATION ?
- ‘feel’ the tension in the muscles then get rid of it by ‘letting go’
What is BIOFEEDBACK ?
- 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
What is CENTRING TECHNIQUE ?
- combines somatic / cognitive responses
- concentration is shifted to centre of body
- focus (a lot) on breathing = feeling, counting etc
What is DEEP BREATHING ?
- increases oxygen = more relaxed
- able to now combat negative thoughts
- between serves in tennis
