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Physical Education > Psychological strategies > Flashcards

Psychological strategies Flashcards

1
Q

5 psychological strategies

A

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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2
Q

What are extrinsic motivational factors?

A

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

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3
Q

What are intrinsic motivational factors?

A

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

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4
Q

Forms of motivation/reinforcement

A

Positive reinforcement

Negative reinforcement

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5
Q

What is positive reinforcement?

A

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

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6
Q

Positive reinforcement examples

A

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

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7
Q

What is negative reinforcement?

A

Refers to providing negative motivation after undesirable behaviour

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8
Q

Examples of negative reinforcement

A

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

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9
Q

Why should the types of reinforcement used change?

A

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

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10
Q

What is goal setting?

A

Goal setting refers to setting clear targets, priorities and expectations

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11
Q

Benefits of goal setting?

A

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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12
Q

Types of goals

A

Outcome goals
Performance goals
Process goals

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13
Q

Focus of outcome goals

A

End results (time, pace, ranking)

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14
Q

Features of outcome goals

A

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

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15
Q

Example of outcome goals

A

Winning a medal in a race

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16
Q

Focus of performance goals

A

Comparison of past and present performance

17
Q

Features of performance goals

A

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

18
Q

Example of performance goals

A

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

19
Q

Focus of process goals

A

Action based (physical movements and game strategies)

20
Q

Features of process goals

A

Effective at improving performance levels

21
Q

Examples of process goals

A

Executing a zone defense better in basketball

22
Q

Characteristics of underconfidence

A

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

23
Q

Characteristics of optimum confidence

A

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

24
Q

Characteristics of overconfidence

A 
Excessively positive
Calm
Lack focus on task
Appear arrogant
Lack maximal effort
25
Q

Negatives of lack of sleep

A 
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
26
Q

Characteristics of low levels of arousal

A 
Performance likely to be poor
Person lacks motivation or is bored
Muscles feel tired and heavy
Concentration drops
Enthusiams decreases
27
Q

Characterisrics of high levels of arousal

A

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

28
Q

Arousal reduction techniques

A

Progressive muscle relaxation (PMR)
Meditation
Breathing control
Biofeedback

29
Q

What is PMR?

A

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

30
Q

What is meditation?

A

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

31
Q

What is breathing control?

A

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

32
Q

What is biofeedback?

A

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

33
Q

Arousal promotion techniques

A

Elevated breathing
Act energetically
Positive talk

34
Q

What is mental imagery?

A

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

35
Q

Why are effective routines beneficial?

A

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

36
Q

What is simulation?

A

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

37
Q

What are the 3 steps to concentration?

A

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

38
Q

4 attention types

A

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)

39
Q

When does choking in sport occur?

A

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

Physical Education (6 decks)

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