Psychology Flashcards
what is a goal?
a desired aim or outcome; something that you are trying to achieve
what are the SMARTER goals?
Specific Measurable Agreed Realistic Time-phased Exciting Recorded
what is meant by ‘specific’ for goal setting?
make your goal or target specific and not too vague
what is meant by ‘measurable’ for goal setting?
it is possible to measure whether you have achieved it or not
what is meant by ‘agreed’ for goal setting?
you and your coach must discuss and agree your goals. They need to be a challenge and achievable in order for you to make progress
what is meant by ‘realistic’ for goal setting?
a goal that is too difficult will demotivate you can put you off. The targets must be reachable.
what is meant by ‘time-phased’ for goal setting?
goals should be planned out ahead to give you direction over the short, medium and long term. For example: goals for the next week (short term), goals for the next month (medium term), goals for the next year (long term). As you achieve these goals, you know you are making progress
what is meant by ‘exciting’ for goal setting?
goals that are exciting and challenging will prevent you from getting bored and disillusioned. As you make progress, your goals should get more difficult and more exciting
what is meant by ‘recorded’ for goal setting?
your goals should be written down, then you will know what you are aiming for, where you are going and can check when you have met your targets
how can goal setting help to reduce anxiety?
by setting realistic goals, agreed between the performer and coach, the performer will be more confident going into a competitive situation. The goals should still be challenging, but knowing they are well prepared, the performer should believe they can achieve them. They will also feel more in control of the situation
what is motivation?
the desire required to be successful; a driving force that makes you do something and decide how much effort to put in
what is intrinsic motivation?
motivation that comes from simply doing the activity itself, rather than to gain external rewards or prizes
what is extrinsic motivation?
motivating forces that come from outside the person and the activity, such as prizes, trophies, praise from others or fame
what are the factors of intrinsic motivation?
- the desire to do the sport or activity for its own sake
- feeling of satisfaction or well-being from doing the activity
- improved physical fitness
- social rewards from playing in a team
what are the factors of extrinsic motivation?
- praise from a parent, a coach or the crowd
- rewards in terms of money, prizes, medals or trophies
- the desire for attention, publicity or fame
- at professional level, the search for sponsorship or a better contract
what is a reward?
something given to someone to recognise their achievements
what is an incentive?
something that motivates or encourages someone to do something
what is arousal?
an increased level of mental excitement and alertness; the state of being excited, keen and mentally and physically ready to perform a task
what are the symptoms of physical arousal?
- dry mouth
- increased breathing
- increased heart rate
- nausea
- sweaty palms
- tremor
inverted U theory diagram
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what are the effects of under arousal?
- you will not be excited or focused enough to perform at the required level
- however, fine motor skills such as darts require low levels of arousal to perform well
what are the affects of over arousal?
- you feel anxious, nervous or stressed
- you could be ‘psyched out’ by the opposition
- you may make mistakes of not give your best performance
what is arousal at the optimum level?
known as being ‘in the zone’, a state that allows you to perform well
what does the inverted U theory tell us?
the inverted U graph provides an indicator to the level of arousal a performer needs to be at in order to succeed in their sport
