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Pe Sports Psychology Flashcards

1
Q

What is sports psychology?

A
  • A field of science that investigates how an athlete’s mental processes
  • Such as their thoughts, feelings and emotions
  • Influence their participation and performance in sport and physical activity.
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2
Q

What is the purpose of Sport Psychology?

A

Aims to assist athletes to achieve optimum mental health and improve performance

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3
Q

Motivation

A

A general desire, need or want that drives a person to behave in a particular way.

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4
Q

Confidence

A

The belief that a person can have faith in (or rely on) themselves, someone or something.

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5
Q

Arousal

A

A feeling of mental and physical alertness or excitement.

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6
Q

Attention and concentration

A

The level of focus and attentiveness a person dedicates to a task or stimulus.

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7
Q

Team dynamics and cohesion

A

The relationships between members of a group of people who are working together to achieve a common goal

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8
Q

Research has shown that these sport psychology techniques can assist athletes to:

A
  • Enhance their performance
  • Cope with the pressure of competition
  • Recover from injuries
  • Stay motivated and keep up with a training program
  • Get more enjoyment out of their chosen sport or physical activity
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9
Q

Pre-competition routines

A

A sequence of actions and/or thoughts that an athlete follows just prior to a performance or competition.

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10
Q

Why do athletes have Pre-competition routines?

A
  • Optimise their mental strength and help get them ‘in the zone’.
  • They are specific to individual athletes and sports.
  • They are designed to generate feelings of certainty, familiarity and control.
  • They help athletes to focus on appropriate cues, combat anxiety and increase performance.
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11
Q

Designing a pre-competition routine

A
  • Complete a pre-competition checklist
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12
Q

Designing a pre-competition routine

A
  • Complete a pre-competition checklist
  • Define objectives or goals for the performance
  • Mentally rehearse the performance or visualise specific aspects of the performance.
  • Use positive self-talk and affirmations
  • Perform rituals
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13
Q

How long should a pre completion routine last?

A

A pre-competition routine should be carried out 30 to 60 minutes prior to a match.
- It should take around 10 to 20 minutes to complete.

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14
Q

Relaxation and energiser techniques

A
  • Are often used as a way to optimise arousal levels prior to performance.
  • They can also contribute to better concentration, motivation and confidence.
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15
Q

Effective relaxation and energiser techniques

A
  • meditation
  • progressive muscle relaxation (PMR)
  • music
  • deep breathing
  • visualisation
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16
Q

Psychological techniques

A
  • Positive self talk
  • Pre- task routine
  • Deep breathing
  • Performance segmenting
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17
Q

Positive self-talk

A

Is saying encouraging and motivating messages to yourself, either silently or out loud.

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18
Q

Positive self-talk techniques are known to

A

Increase feelings of confidence and motivation, optimise arousal and improve concentration.

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19
Q

Self-talk

A
  • Consists of the words and thoughts that athletes direct towards themselves
  • It can be positive or negative and is strongly linked to an athlete’s core self-belief and motivation.
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20
Q

Effective positive self-talk techniques and skills include the use of:

A
  • positive cue words
  • trigger words
  • positive emotions
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21
Q

Positive cue words

A

Single words or short statements to help refocus attention and combat negative thoughts or emotions.

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22
Q

positive cue words should be:

A
  • short and clear
  • relevant and meaningful to the individual athlete
  • repeated regularly during training so they can be instantly called upon during competition
  • written out and displayed in various prominent places
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23
Q

Trigger words

A

Words or short statements used to focus attention on a specific task during or before the completion of a skill.

24
Q

Positive emotions

A

emotions that create an uplifting effect.

25
Pre-task routines
Actions performed by athletes immediately prior to performing a task within a performance (i.e. a closed skill such as a serve, a free kick or a pitch).
26
To establish an effective pre-task routine:
- Choose actions that mimic (or are part of) the task you must complete - Keep the routine short, with consistent timing between each step - Include a breathing rhythm and a trigger word - Practice and refine routine until it becomes habitual
27
To establish an effective pre-task routine:
- Choose actions that mimic (or are part of) the task you must complete - Keep the routine short, with consistent timing between each step - Include a breathing rhythm and a trigger word - Practice and refine routine until it becomes habitual
28
Performance segmenting
The process of breaking up a performance into more manageable periods in one’s mind.
29
Goal setting
Technique used to identify one or more things that you want to achieve and to establish measures to help you monitor and track your progress towards achieving them
30
Outcome goals
A type of goal that focuses on winning and losing. EG. To win an Olympic gold medal in basketball
31
Performance goals
A type of goal that focuses on enhancing specific aspects of performance, often using statistics. EG. To improve shot accuracy from 60 to 70 per cent.
32
Process goals
A type of goal that focuses on improving technique EG. To train four days a week.
33
Specific goal setting
Record as much detail about the goal as possible EG. I want to achieve 50% of my first serves in court
34
Measurable goal setting
Be clear about what success will actually look like so that you can objectively asses wether you have achieved it EG. Within in 6 months will achieve 50% of my first serves in court
35
Achievable goal setting
Think about wether your goal is appropriate for you EG. I will be club campion in 6 months
36
Relevant goal setting
Be clear about what you want so you can move in the right direction
37
Motivation
A desire, need or want cause a person to behave in a particular way
38
A-motivation
Absence of motivation
39
Extrinsic
Driven by external factors Examples: - Reward, prizes - Present from others - Support from others
40
Intrinsic
Driven by internal factors Examples: -Reaching own goal - Enjoy the activity - Willingness to challenge yourself
41
Self-determination theory
Framework used to analyse human behaviour and explain what motivates people
42
Autonomy
Need to control own life and decisions
43
Competence
Need to learning master skills that challenge beliefs
44
Relatedness
Need to feel a sense of belonging
45
non-self-determined motivation
a type of motivation that is not controlled by the individual
46
self-determined motivation
a type of motivation that is controlled by the individual.
47
Extrinsic motivation
is a type of motivation that is driven by external factors. People who are extrinsically motivated value the likely outcome more than the task itself
48
Examples of extrinsic motivation
- awards, trophies and prize money - praise and recognition from friends, family, teachers or the public - pressure or threats from friends, family or teachers - a desire to be popular or make friends -a desire to lose weight or build muscle
49
Intrinsic motivation
is a type of motivation that is driven by internal factors.
50
Examples of intrinsic motivation
- feelings of fun, pleasure and excitement - the enjoyment of taking on a challenge - a personal desire to learn new skills and experience new things
51
Confidence
is the belief that an individual can have faith in (or rely on) themselves, someone or something.
52
Why is confidence important?
Confidence plays an important role in every athlete’s overall performance and it underpins most of the other psychological characteristics demonstrated by successful athletes because it is critical to building mental strength.
53
Examples in a sport
-A tennis player who is making repeated unforced errors on court during an important match and starts visibly slumping between points. - A soccer player who has to kick for goal to win the match in a penalty shootout.
54
Sports psychologists often describe an athlete’s overall confidence in terms of three factors. These include:
- self-confidence - self-belief - self-efficacy
55
Self-confidence
is an athlete’s conviction that they have the skills and abilities to be able to succeed
56
Self-belief
is an athlete’s trust in their ability to succeed
57
Self-efficacy
is an athlete’s belief in their ability to perform a particular task

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