Psychological Strategies

Question 1

Sleep

Answer 1

Rest is an important contributor to cell repair and the overall recovery process

How it enhances a performance
Lack of sleep causes
- decreased focus 
- impaired functioning of the immune system 
- reduced memory 
- increased feelings of fatigue

Question 2

Confidence & motivational

Answer 2

Motivation

• extrinsic (eg. prizes)
• intrinsic (self drive)

Goal Setting (Specific, Measurable, Accepted, Realistic, Time bound, Exciting, Recorded) SMARTER

Maintains concentration

Confidence

• positive thoughts
• success is vital to confidence
• positive talk

Optimal arousal zone (shown in graph)

Question 3

Concentration

Answer 3

• Focus on environment
• Blocks out irrelevant distractions
• Maintaining focus for long periods of time
• Making correct decisions

How it enhances a performance
- decreases the chance of “choking”

Question 4

Optimal Arousal

Answer 4

Arousal is the amount of “readiness” a person experiences when faced with a task.

Arousal Reduction Techniques:

• Progressive Muscle Relaxation
• breathing control
• Stress Inoculation Training
• Sleep

Arousal Promotion Techniques:

• elevated breathing
• acting energetically
• positive self talk
• mental imagery

There is an optimal arousal zone in which an athlete to perform their best must be within. If over or under performance decreases.

Question 5

Mental Imagery

Answer 5

• Athletes perform skills in their mind before actually doing them
• imagery leads to better neutral pathways between the brain and muscles
• imagery should involve as many senses as possible.

How it enhances a performance

• reinforcing mental templates
• breaking down complex skills
• Allowing goals to be experienced mentally