Psychological Strategies Part 2

Question 1

What is arousal?

Answer 1

The amount of readiness a person experiences when faced with a task

Question 2

What is low arousal linked to and what does it include?

Answer 2

Poor performance, includes lack of motivation, being bored, tired or lethargic

Question 3

What is high arousal linked to and what does it include?

Answer 3

Poor performance, includes anxiety, tenseness and over-excitedness

Question 4

What is optimal arousal linked to and what does it include?

Answer 4

Best possible performance, occurs when the athlete is in the zone and must continue to be regulated

Question 5

What are some arousal reduction techniques?

Answer 5

Progressive muscle relaxation, meditation, sleep, stress inoculation training

Question 6

What does progressive muscle relaxation do and what does it involve?

Answer 6

Alternates between tension and relaxation in various body parts, for approximately 5-10 seconds per body part from head to toe

Question 7

Why is meditation important?

Answer 7

It allows a temporary shutdown of cognitive processes and relaxes the mind

Question 8

What does adequate sleep help with?

Answer 8

Decreases stress hormones, perceived exertion and increases brain function

Question 9

What are some examples of arousal promotion techniques?

Answer 9

Elevated breathing, acting energetically, positive self-talk, pre-competition workouts

Question 10

What does elevated breathing help with?

Answer 10

It activates the central nervous system and increases state of awareness

Question 11

What are some examples of positive self-talk and acting energetically which raise arousal levels?

Answer 11

Using words such as tough, strong or aggressive and listening to up-beat music

Question 12

What do pre-competition workouts allow players to do?

Answer 12

Become accustomed to playing conditions, set plays and pre-game conditioning

Question 13

What is mental imagery?

Answer 13

When athletes perform skills in their minds before actually doing them, involving as many senses as possible

Question 14

What does imagery lead to and improve?

Answer 14

Better neural pathways between the brain and muscles, improving muscular co-ordination

Question 15

What occurs during mental imagery and what does it lead to?

Answer 15

Players are taken through scenarios they are likely to encounter, which leads to optimal arousal levels

Question 16

When does choking occur?

Answer 16

When athletes sense a build-up of pressure and are worried about the outcome rather than focusing on executing the skill

Question 17

What is choking characterised by?

Answer 17

Impaired co-ordination, fatigue, muscle tension and negative self-talk

Question 18

What is the minimum amount of sleep recommended for athletes who are training?

Answer 18

8 hours per day

Question 19

What can a lack of sleep result in?

Answer 19

Decreased levels of human growth hormone for muscle repair, increased perceived exertion and higher potential for injury