psychology Flashcards
what are principles of goal setting
SMARTER
- specific
- measurable
- agreed
- realistic
- time-phased
- exciting
- recordable
types of motivation
intrinsic, extrinsic
what is intrinsic motivation
motivation that comes form within a performer
what are relaxation techniques
- mental rehearsal
- visualisation
- deep breathing
what is extrinsic motivation
motivation that comes from an external soruce
what is arousal
level of activation and alertness experienced by a performer
what is the yerkes-dodson law
- sporting performance improves as arousal levels increase until threshold point
- any increase past point will worsen performance
how do optimal arousal levels vary for different skills
fine skills: lower arousal levels
gross skills: higher arousal levels
effects of underarousal
- performance quality is low
effects of overarousal
- performance quality deteriorates
- panic
what are two types of anxiety
cognitive, somatic
what is cognitive anxiety
negative thoughts/doubts someone may experience
impacts of somatic anxiety
- muscle tension
- shakes
- sweaty palms
- increased HR/BR
what is somatic anxiety
physiological symptoms of anxiety
impacts of cognitive anxiety
- decreased performance
- impaired decision making
- reduced enjoyment of sport
what are relaxation techniques
- mental rehearsal
- visualisation
- deep breathing
define mental rehearsal
running through a skill, sequence, or event in your mind, in detail, using all your senses
advantages of mental rehearsal
- familiarise with situation, help feel calm and in control
- distract from nervousness and worry (cognitive symptoms of anxiety)
define visualisation
seeing best possible outcome for skill or technique youre about to perform
advantages of visualisation
- focus closely on how skill should be performed
- direct attention away from anxieties (relieve cognitive anxiety symptoms)
- feel more confident in ability to execute skill
describe deep breathing
learned way of breathing in deep, calm and focussed way to promote relaxation and physical well-being
advantages of deep breathing
- relieve cognitive symptoms of anxiety
- lower adrenaline in blood (HR and remove tension from muscles)
- more O2 uptake, improving stamina
what are 2 personality types
extrovert, introvert
characteristics of introvert
- enjoy own company
- prefer solitary sports
- practice alone or with small group
- lower pain tolerance/dislike contact sport
- prefer fine movement skill and high concentration and accuracy sport
characteristics of extrovert
- enjoy interacting with others, bored easily if on own
- prefer team sports
- perform best at high levels of arousal
- higher pain tolerance
- enjoy contact sports with lots of action
- prefer sports with gross movement skills and lower concentration and accuracy
sports for introverts
- track
- gymnastics
- tennis
- archery
sports for extroverts
- netball
- rugby
- football
- basketball
