psychological strategies (SAC 7)

Question 1

strategies to help optimal performance

Answer 1

• sleep
• motivation
• goal setting
• confidence
• arousal
• mental imagery
• concentration
• anxiety

Question 2

sleep

Answer 2

• the AMOUNT (8-10) and QUALITY (waking up) of sleep will impact athletic performance
• patterns and routine for sleep (sleep hygiene (meditation, food/caffeine, exercising, blue light)

Question 3

lack of sleep on performance

Answer 3

• decreased produce of glycogen stores (metabolising/producing glycogen)
• impairs muscle growth and repair and increases injury risk
• decreased/impeded brain functioning (decision making, focus, reaction time, coordination, accuracy, decreases cognitive functions)
• increased blood pressure (leads to cardiovascular issues)

Question 4

motivation

Answer 4

• self esteem, expectation, standard of competition/game

Question 5

motivation (intrinsic & extrinsic)

Answer 5

• INTRINSIC: internal/within, personal satisfaction, sense of achievement, enjoy PB’s
• EXTRINSIC: external, trophies, awards, acceptance

Question 6

motivation (kids & adults)

Answer 6

• KIDS: fun, friends, improvement (more likely to be extrinsic)
• ADULTS: physical benefits, competition, social, money

Question 7

motivation (positive & negative)

Answer 7

• POSITIVE: internal personal reinforcement, coaches, spectators, family
• NEGATIVE: punishment, negative comments, being dropped

Question 8

goal setting

Answer 8

• provides direction, increases focus, perseverance, self esteem
• outcome goals (placing and end result)
• performance goals (past performance)
• process goals (actions, skills, strategies that need to be performed)

Question 9

SMARTER goal setting

Answer 9

• S: specific (specific goals outlined)
• M: measurable (can it be measured)
• A: accepted (agreed upon)
• R: realistic (challenge yet achieve)
• T: time orientated (by certain date)
• E: exciting (motivated)
• R: recorded (written down)

Question 10

challenge zone

Answer 10

• y axis (performance, top = optimal, bottom= poor)
• x axis (goal challenge, left = too easy, right = too difficult)

Question 11

confidence

Answer 11

• self confidence and efficacy
• LACK: stress, performance anxiety, negative thoughts
• OVER: bored, take it easy, easily distracted, arrogance
• TO IMPROVE: positive self-talk, mental imagery, sleep, game plan

Question 12

arousal

Answer 12

• is the amount of mental energy or preparedness a person has prior to performance
• can be under or over aroused
• must be in the OPTIMAL AROUSAL ZONE for peak performance

Question 13

under arousal

Answer 13

• slow reactions (can’t catch), lethargic (sluggish shoulders), lack of energy (yawning), lack of focus (miss shot/catch)
  TO INCREASE:
• acting energetically (jump around), increase RR, pep talk, music, sleep, visualisation

Question 14

over arousal

Answer 14

• over excitement (jerky, uncoordinated movements), excessive sweating, poor decision making (poor pass)
  TO DECREASE:
• box breathing (decrease RR & HR), music, sleep, visualisation, meditation

Question 15

arousal curve

Answer 15

• y axis (performance, top = optimal, bottom= poor)
• x axis (level of arousal, left =low, right = high)

Question 16

concentration (broad)

Answer 16

• INTERNAL: thinking, analysing, planning response
  (e.g choosing to spoil)
• EXTERNAL: attention to external environment
  (e.g defender choosing to move laterally)

Question 17

concentration (narrow)

Answer 17

• INTERNAL: mental rehearsal
  (e.g routine before kicking a goal)
• EXTERNAL: focus on one or few external cues
  (e.g watching ball being guided onto foot to kick a goal)

Question 18

choking

Answer 18

• surrendering a big lead or losing when expected to win
  (due to self consciousness, focus on results, audience, competition, expectation)