Question 3 - Interventions

Question 1

Describe imagery

Answer 1

Visualisation when an athlete creates or recreates a sporting experience in their mind

Question 2

Benefits of imagery

Answer 2

• Increases self-confidence (seeing success)
• Can reduce stress and anxiety

Question 3

Principles of imagery

Answer 3

• Visual (internal/external)
• Auditory
• Kinaesthetic (feel of the movement)

Question 4

Implementation of imagery

Answer 4

• Develop an imagery script using all of the senses
• Practice during training and then use in competition
• Practice specific aspects of the athlete’s performance

Question 5

Describe goal-setting

Answer 5

A motivational technique designed for the athlete and coach to follow. Goal-setting is designed to set targets which provide direction and focuses attention to a specific area

Question 6

Benefits of goal-setting

Answer 6

• Improves motivation (effort and persistence)
• Improves self-confidence

Question 7

Principles of goal-setting

Answer 7

Types of goals (outcome, performance process)
Timescale (Long, medium, short)
Competitive and Mastery

Question 8

Implementation of goal-setting

Answer 8

Use the SMARTS principle
Specific, Measurable, Action orientated, Realistic, Time bound and Self-determined

Question 9

Describe self-talk

Answer 9

Talking to yourself either internally or out loud. Can be either positive, negative or instructional

Question 10

Benefits of self-talk

Answer 10

• Improves self-confidence
• Can help control arousal levels (either by lowering or raising to help achieve optimal levels)

Question 11

Principles of self-talk

Answer 11

• Positive self talk – Focuses on increasing energy and effort (motivation)
• Negative self talk – Is a self critical process which may hinder performance.
• Instructional self talk – Usually helps the individual focus on key technical/tactical information

Question 12

Implementation of self-talk

Answer 12

• Develop cue words or key phrases with the athlete
• Practice in training before using in competition
• Use in breaks in play or before key moments

Question 13

Describe performance profiling

Answer 13

It’s a visual tool which can used to help raise the performers’ self-awareness of strengths and areas to improve

Question 14

Benefits of performance profiling

Answer 14

• Improves motivation
• Can provide focus

Question 15

Principles and implementation of performance profiling

Answer 15

1. Identify the factors
2. Athletes and coach provide a score out of 10 for each factor
3. Identify areas to improve (5 and below) and strengths (6 or higher)
4. Any difference between the athlete and coach can be discussed
5. Identify and agree on the areas that need improving and set relevant targets

Question 16

Describe breathing control

Answer 16

A technique used to help relax an athlete physiologically and psychologically

Question 17

Principles of breathing control

Answer 17

When under pressure, an athlete’s breathing patterns can be altered, and can cause an athlete to hold their breath.
This can lead to increased muscle tension.
Breathing control can help the athlete to relieve the feeling of pressure and tension.

Question 18

Benefits of breathing control

Answer 18

Reduces arousal
Reduces stress and anxiety

Question 19

Implementation of breathing control

Answer 19

Use the 4 second box technique
Practice in training
Use in competition before key events or breaks in play

Question 20

Describe listening to music

Answer 20

Athletes listening to music before competition either individually or part of a team

Question 21

Benefits of listening to music

Answer 21

Can help increase motivation
Can help increase arousal levels
Can reduce stress and anxiety by distracting the athlete

Question 22

Principles of listening to music

Answer 22

Shifts the performers attention away from tiredness
Increases body temperature, heart rate and breathing rate

Question 23

Implementation of listening to music

Answer 23

Make a pregame play list
Find music which inspirational either through the beat or the lyrics
Listen to the playlist before competition

Question 24

Describe Progressive Muscular Relaxation (PMR)

Answer 24

Is a relaxation technique used to help the athlete be aware of and then relax areas of tension

Question 25

Benefits of PMR

Answer 25

• Reduce arousal levels
• Reduce muscle tension
• Reduce stress and anxiety