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 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
