Psychological Strategies (Unit 4 AOS 2)

Question 1

Psychological Strategies

Answer 1

1. sleep
2. confidence
3. motivation
4. optimal arousal
5. mental imagery (focus)
6. concentration

Question 2

1. sleep
   why is it important and what happens when an ahtlete doesnt get enough sleep

(Psychological Strategies)

Answer 2

importance of sleep and rest:
- Tissue growth and repair
Immune function

• allowing the brain to rest and recharge

What is the impact on performance if the athlete does not get enough sleep?
Reduction in:
1. Visual processing ability
2. Concentration
3. reaction time
4. stamina
5. weight control
6. accuracy
7. motivation
8. decision making

Question 3

1. sleep

What are psychological benefits of sleep? What are physiological benefits of sleep?

Answer 3

physiological:
1. improved motivation
2. decreased stress hormones
3. increased immune function

psychological:
increased perception of fatigue

Question 4

1. Sleep Hygiene Practices

Answer 4

1. Quiet environment
2. room temperature ~18 degrees
3. appropriate bedding and clothing
4. consistent sleep routine
   avoid caffeine
5. avoid TV, tablet, phone etc
6. No afternoon napping
7. at least 7 hours sleep
8. Dark room

Question 5

2. Confidence

what is self confidence, what do confident platers fo, what do self confident people exhibit and what do they do, what is linked to confidence

Answer 5

Self-confidence is an individual’s belief they will be successful

Confident players believe in themselves and their abilities to reach their potential

Self confident people exhibit positive emotions

Self-confident people remain calm under pressure and stay focused and on task

Confidence and arousal are very closely associated / linked

Question 6

2. Confidence

self confidence will lead to…

a lack of self confidence will lead to…

Answer 6

Self confidence will lead to:
1. perseverance

2. enthusiasm and motivation
3. positive approach to failure
4. remain calm under pressure
5. greater ability to understand and follow game plans

Lack of confidence will lead to:
1. negative self talk

2. poor judgement
3. inability to attend to relevant cues
4. Rushing skills
5. decreased coordination
6. Choking

Question 7

Choking

Answer 7

Confidence can be lost when athletes start focusing on things that are outside their control, such as other competitors’ performances, or become overly critical of their own individual performance.

In sporting terms, this is often referred to as choking.

As well as attentional changes such as loss of confidence or focus, choking can also include physical changes including increased heart rate, breathing rate and muscle tension

Question 8

How to improve confidence?

Answer 8

1. Knowing what to do
2. Knowing how to do it
3. Knowing when to do it
4. Having resources available to learn this
   Work hard at training
5. log successes

Question 9

Motivation

extrinsic and instrinsic motivating factors

Answer 9

Extrinsic motivating factors:
- external to the athlete
eg: prize money, trophies, progress charts, certificates..

Intrinsic motivating factors: - come from within the individual
eg: enjoyment from participation, self-satisfaction with performances…..

Question 10

Motivation

positivr motivation anf negative motivation

Answer 10

Positive motivation:
- should be applied more regularly, especially with beginners, than negative motivation.
eg: acknowledge good play ‘well done’.

Negative motivation:
- should be used if performance is inadequate or incorrect.
eg:
- push up after incorrect move during training.

The Australian Coaching Council recommends coaches use 10 times more positive reinforcers than negative ones.

Question 11

Goal Setting

SMARTER

Answer 11

Goal setting can increase motivation of an athlete.

Athlete uses the SMARTER acronym to set goals.

Specific:
- Clear goals to focus on

Measurable:
Need to be assessed against previous performances

Accepted:
- Acceptance by \all parties involved

Realistic:
- Goals need to be within the athlete’s capacity

Time Phased:
- Specific date for completion needs to be set

Exciting:
Challenged, inspired and rewarding goals

Recorded:
Goals should be written down and kept

Question 12

Goal Setting Categories

Answer 12

1. Outcome goals
   - Focus on end results, times, finishing places or medals
   Eg. finishing 1st
2. Performance goals
   - Focus on comparing present performance levels with those obtained previously
   - Independent to other competitors
   eg: Improving 1st serve percentage

Process goals:
- Focus on physical movements and game strategies
Eg. Executing set defensive play

Question 13

Arousal

Answer 13

Inverted U hypothesis/theory:

As arousal increases performance improves, but only up to a certain point (top of the inverted U).

If the athlete’s arousal is increased beyond this point then performance diminishes

A moderate degree of arousal is seen as being optimal to performance.

Question 14

Arousal levels

optimal arousal is .
can take dif 2
why people exp low or high arousal

Answer 14

The optimal zone is individualised
Can take different size and width
Why may people experience low/high arousal?
because it depends on the arousal level needed for that sport (sports that recruit fewer muscle groups generally have lower optimal arousal areas than sports that recruit more muscle groups)

Question 15

Arousal

what, low arousal, high arousal, what might cause low or high arousal and optimal arousal

Answer 15

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

Low arousal:
1. lack of motivation
2. boredom
3. tired
is linked to poor performance

High arousal:
1. anxiety
2. over excited
3. tense
is also linked with poor performance and this might be caused by:
1. Team conflict
2. Inadequate preparation & training
3. Criticism by others (players, media, etc.)

Optimal arousal occurs in a “zone” and arousal must constantly be regulated to accommodate this

Question 16

low arousal

Answer 16

Occurs when:
People are bored & People are tired or not directly involved in a team game

Then leads to:
1. Muscles feeling heavy and lethargic
2. A drop in concentration
3. Decreased enthusiasm
4. Increased apathy (you don’t care)

Question 17

high arousal

Answer 17

Occurs when
- People are tense, highly excited and /or anxious

Then leads to:
1. Muscles becoming tense
2. Movements becoming jerky
3. A drop in coordination
4. Increased mistakes/errors
5. Decreased success rate

Question 18

Progressive Muscle Relaxation

(Arousal reduction techniques)

Answer 18

Alternates between tension and relaxation in various body parts

PMR needs to be practiced 20-30 mins per day
Usually involves tensing and relaxing muscles (5-10 secs) from head to toe
Controlled slow breathing should be used in conjunction with PMR

Question 19

Meditation

(Arousal reduction techniques)

Answer 19

Important in allowing temporary shut down of cognitive processes

Question 20

lack of Sleep

(Arousal reduction techniques)

Answer 20

Lack of sleep (sleep debt) increases stress hormones; perceived exertion; feelings of tiredness; moodiness & decreases brain function; HGH activity essential for repair; glucose metabolism.

Question 21

Breathing Control

(Arousal reduction techniques)

Answer 21

Out for 5 in for 5
Aware of breathing

Question 22

Biofeedback

(Arousal reduction techniques)

Answer 22

Controls automated body functions and after extensive training allows performers to become more “in-tune” with their bodies and actions. Eg) HR, RR, BP or mental cues such as attention or motivation

Question 23

Stress Inoculation Training (SIT)

(Arousal reduction techniques)

Answer 23

By training with small and increasing amounts of stress, players build up an “immunity” to it – they develop coping strategies such as positive self talk & imagery.

Question 24

Elevated breathing

(Arousal Promotion Techniques)

Answer 24

Taking short, sharp breath activates the central nervous system and increases state of awareness
Rapid breathing and focussing on next actions usually occur together

Question 25

Acting energetically

(Arousal Promotion Techniques)

Answer 25

A basic way of “pumping” players up
Eg: boxers

Question 26

Positive self-talk & Sounds

(Arousal Promotion Techniques)

Answer 26

Using “powerful” words such as tough, aggressive, strong, forceful, etc..raise arousal
Listening to up-beat music can also raise arousal levels

Question 27

Energising mental imagery

(Arousal Promotion Techniques)

Answer 27

Involves visualising an uplifting image

Question 28

Pre-competition workouts

(Arousal Promotion Techniques)

Answer 28

Allows players to become accustomed to playing conditions, set plays and pre-game conditioning

Question 29

Very important about optimal arousal

Answer 29

Optimal Arousal Varies Depending on Athlete and sport

Question 30

Mental Imagery (Focus)

Answer 30

eg:
gymnastics and diving

Athletes perform skills in their minds before actually doing them

Imagery leads to better neural pathways between the brain and muscles

Imagery should involve as many senses as possible (kinesthetic (body meovments) , auditory, visual, tactile)

Question 31

Mental Imagery Improves Performance By…

Answer 31

Reinforcing mental templates

Taking players through scenarios they’re likely to encounter in competition

Breaking down complex skills into their components and allowing movements to be “seen” and “felt”

Allowing goals to be experienced mentally

Working in conjunction with other psychological skills

Include yourself, the spectators, the setting etc.

Question 31

What does mental imagery do

Answer 31

increases motivation

builds self condifence

improves concentration

Question 32

Mental Imagery and Simulation

Answer 32

Simulation and Mental Imagery should be used together for maximum impact.

Simulation is by training in an environment that is similar as possible to the game demands.
eg:
training at the same venue or incorporating match play that will mimic that competition

Simulation allows athlete to concentrate effectively in competition if they have training in similar situations.

Question 33

Concentration (attention)

what, ability to, common distractions

Answer 33

Concentration (attention) is the mental ability to focus on the task at hand while ignoring distractions

Concentration is the ability to:
1. Attend to relevant cues (selective attention)

2. Maintain attentional focus over time
3. Be aware of the sporting situation
4. Shift attentional focus when appropriate
5. Avoid/ ignore distractions

Common distractions appear to be:
1. anxiety
2. skill errors
3. mistakes
4.fatigue
5. weather
6. opposition players
7. ‘sledging’ and negative thoughts

Question 34

Strategies to Improve Concentration

Answer 34

1. Simulation Training
2. Overlearning skills
3. Controlled breathing
4. Mental imagery and rehearsal
5. Positive self talk and cue words
   eg: “Follow-through”
   “knees together”
6. Pre-competition routines
   eg: - Superstitions
   - set up AFL players use
   before they kick a goal

Question 35

Summary of Concentration

4 types, what they are and an example

Answer 35

Broad-internal:
- Focus on thoughts and feelings
- used to analyse and plan
eg: a golfer considering shot selection prior to adressing th ball

Broad-external:
- Focus outwards on an opponents actions
- used to rapidly assess a situation
eg: a quaterback scanning the defene prior to the beginning of play

Narrow-internal:
- Mentally rehearse movements
- used to mentally rehearse an upcoming performance
eg:
a basketball player reviewing his self-talk prior to taking free throw

Narrow-external:
- Focus on very few external cues
- used to focus on on or two external cues
eg: a temmis player focusing on her toss as she begins to serve

Attention needs to shift before, during and after performance

Question 36

arousal reduction techniques

Answer 36

1. Progressive Muscle
   Relaxation
2. Meditation
3. Sleep
4. Breathing Control
5. Biofeedback
6. Stress Inoculation
   Training (SIT)

Question 37

Arousal Promotion Techniques

Answer 37

1. Elevated breathing
2. Acting energetically
3. Positive self-talk & Sounds
4. Energising mental imagery
5. Pre-competition workouts