Psychological strategies Flashcards by Hayden F

5 psychological strategies

Mental rehearsal before competition
Develop detailed competitions plans that include warm up, potential situations and coping strategies
Practice routines to react and cope with a variety of potential situations before and during performance
Focus concentration on upcoming performance
Practice same skill under different levels of anxiety

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What are extrinsic motivational factors?

Extrinsic factors are the external things that motivate an athlete, such as prizes, winning, financial rewards etc.

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What are intrinsic motivational factors?

Intrinsic factors are internal feelings that motivate an athlete such as enjoyment.

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Forms of motivation/reinforcement

Positive reinforcement

Negative reinforcement

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What is positive reinforcement?

Refers to providing positive motivation after an individual has displayed the desired behaviour

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Positive reinforcement examples

Acknowledgement (good job, well done, other compliments)
Rewards
Performance information
Positive feedback

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What is negative reinforcement?

Refers to providing negative motivation after undesirable behaviour

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Examples of negative reinforcement

Physical punishment (running laps, pushups)
Disapproving comment
Demotion in grade

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Why should the types of reinforcement used change?

It gives players an element of surprise, making motivating behaviours more effective.

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What is goal setting?

Goal setting refers to setting clear targets, priorities and expectations

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Benefits of goal setting?

Focuses attention on important elements of skills being performed
Activates and organises an athletes efforts
Encourages perserverance
Promotes development of new learning strategies
Refines movements and set plays

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Types of goals

Outcome goals
Performance goals
Process goals

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Focus of outcome goals

End results (time, pace, ranking)

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Features of outcome goals

Linked to factors an athlete cannot control, like performance of other athletes

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Example of outcome goals

Winning a medal in a race

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Focus of performance goals

Comparison of past and present performance

Features of performance goals

Greater self confidence as athlete has more control over achievement of goal

Example of performance goals

Improving half marathon time from 2:02:22 to 2:00:00

Focus of process goals

Action based (physical movements and game strategies)

Features of process goals

Effective at improving performance levels

Examples of process goals

Executing a zone defense better in basketball

Characteristics of underconfidence

Negative thoughts
Tense, dread/fear of event
Focus on others
Lack of effort

Characteristics of optimum confidence

Positive thoughts of success
Excited yet calm
Focus on self and task ahead
Max effort to task, positive response to set backs

Characteristics of overconfidence

Excessively positive
Calm
Lack focus on task
Appear arrogant
Lack maximal effort

Negatives of lack of sleep

``` Decreased ability to metabolise glucose Increased levels of stress hormones Decreased aerobic endurance Increased perceived exertion Increased tiredness Increased moodiness Reduced brain function and decision making ability ```

Characteristics of low levels of arousal

``` Performance likely to be poor Person lacks motivation or is bored Muscles feel tired and heavy Concentration drops Enthusiams decreases ```

Characterisrics of high levels of arousal

Person feels tense and anxious Movements are jerky Coordination drops Mistakes occur more often, causing performance to suffer

Arousal reduction techniques

Progressive muscle relaxation (PMR) Meditation Breathing control Biofeedback

What is PMR?

Progressive Muscle Relaxation involves progressively tensing and relaxing major muscle groups from head to toe until all muscles are relaxed

What is meditation?

Involves exercising an individuals attention, giving the mind a rest and temporarily shutting down cognitive processes like decision making.

What is breathing control?

Involves focusing on breathing to block out distractions and assist an athlete in relaxing and refocusing.

What is biofeedback?

Biofeedback is a physically based technique used to modify body functions during training and in turn, competition.

Arousal promotion techniques

Elevated breathing Act energetically Positive talk

What is mental imagery?

Energising mental imagery involves visualising something that is uplifting and energising to the athlete

Why are effective routines beneficial?

Effective routines beneficial as they allow an individual to focus on the key factors ahead and prevent distractions

What is simulation?

Simulation aims to train the brain to cope with circumstances that will occur during a match. It is carried out by making the physical environment as similar as possible to match setting

What are the 3 steps to concentration?

Focusing on relevant environmental cues Maintaining attention focus over time Having awareness of the situation

4 attention types

Broad internal focus (thoughts and feelings) Broad external focus (focus on opponents actions) Narrow internal focus (rehearse upcoming events) Narrow external focus (focus on a few external cues)

When does choking in sport occur?

Choking occurs when athletes sense a build up of pressure, or when there is a lot depending on the next outcome of play