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Year 11 phys Ed studies > Sports Psychology > Flashcards

Sports Psychology Flashcards

(56 cards)

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1
Q

What are the 5 mental skills

A

Smacs - motivation, arousal control, stress management, concentration, self confidence

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2
Q

What are the mental skills strategies

A

SIR - self talk, imagery, relaxation

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3
Q

Why is psychological skills training important?

A

Regular practice of mental skills will also improve physical skills. Having all mental skills is crucial to becoming a mentally tough athlete

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4
Q

Motivation

A

The direction and intensity of effort by a performer towards a given task

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5
Q

Self determination theory

A

Continuum - works out NSD/SD & extrinsic/intrinsic/amotivated

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6
Q

Things that affect mental skills

A

Age, skill level, activity type

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7
Q

Strategies for ideal motivation levels

A

Set goals, positive reinforcement, value players

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8
Q

Self confidence

A

An individuals belief that they will execute a given task ( influenced by self efficacy & self belief)

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9
Q

Self efficacy

A

Situational confidence. Forward - High self efficacy in attack, low self efficacy in defence

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10
Q

Self belief

A

Self value and ability within the team

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11
Q

Self full filling prophecy

A

high expectation of success, performance is successful, Self confidence increases

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12
Q

Ways to improve confidence

A

Previous performance success, performance routines, positive self talk, imagery, acting confidently

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13
Q

When does stress occur

A

Stress occurs when there’s an imbalance between between the task requirements and the ability of a performer to respond in a situation where failure has consequences

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14
Q

What are the 2 types of stress

A

Physical & emotional

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15
Q

Compare distress with eustress

A

Eustress - perceives task as a challenge and enhances performance
Distress - perceives task as a threat and impairs performance

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16
Q

4 stages of stress management

A

1) what are the demands of the situation (high risk?)
2) how does the performer perceive demands? (Challenge or threat?)
3) physical and mental response (responding to demands)
4) how performance was effected by stress - improved/impaired

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17
Q

What are the factors that effect stress on an individual

A

Situational sources (state anxiety) & Personal sources (trait anxiety)

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18
Q

Physiological responses to stress

A

Dry mouth, vomiting/nausea, increased respiration, blood pressure & adrenaline, need to urinate, muscular tension

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19
Q

Psychological responses to stress

A

Indecision, imagines cues, confusion, poor decision making, irritability, missed cues, loss of confidence

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20
Q

What is the consequence of having optimal stress levels

A

Self confident, motivated, alert and ready for unexpected situations, focused on tasks at hand, mentally and physically in control

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21
Q

Concentration

A

The ability to focus on the task at hand, while ignoring irrelevant cues and distractions

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22
Q

What are the 4 things concentration needs to be?

A

Selective, shiftable, maintainable, situational

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23
Q

What’s shiftable attention

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A

Being able to shift attention from broad to narrow throughout a game/activity

24
Q

Maintaining attention

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A

Being able to concentrate for the duration of an activity

25
What’s situation awareness
The ability of a performer to consider game situation, positioning of teammates & opposition and then make appropriate decisions on course of action -when to take risks When to pass
26
Nideffers model of attention
Determining weather a cue is | broad/narrow focus and external/internal
27
Broad external cue:
Increased number of cues in an external environment- player looks across feild for kicking options
28
Narrow external cue:
Blocking out distractions and focusing on specific cues in external environment - kicking a set shot in AFL
29
Broad internal cue:
Attention paid to internal thoughts and images | - analyse and plan/develop game plan and strategies
30
Narrow internal cue:
Focus on specific image, thought or coaching point | - mentally rehearse upcoming performance
31
What are some internal concentration distractors
Past events, future events, pressure of competition, body movements, fatigue
32
What are some external concentration distractiors
Visual - crowd, defenders Auditory - yelling, whistles Gamesmanship - opponents
33
Strategies to improve concentration
Desensitisation training, game specific training, break game into smaller blocks of time, game plan, positive feedback, imagery
34
Arousal
The degree of stimulation or alertness present in an individual about to perform a given task.
35
What are consequences of being overaroused
Nervousness, anxiety, elevated heart rate, nausea, reduced ability to concentrate on relevant stimulus
36
What are consequences of being underaroused
Low motivation, lethargy, apathy, easily distracted, indifference to a poor performance
37
What’s the inverted U hypothesis
A graph that shows the relationship between arousal levels and performance
38
What’s anxiety
A negative emotion and individual interpretation of a situation. Fear of the unknown and what cannot be controlled
39
Results of anxiety
Somatic - increased heart and breath rate, muscular tension Cognitive - fear of failure, low self esteem, fear of judgement, high alertness Behavioural - fidgeting, biting nails, avoiding eye contact
40
What is state anxiety
An immediate emotional state of fear, tension and increased arousal, due to one’s environment. Varies from player to player and relates to situational stress
41
What is trait anxiety
Anxiety relating to the personality of the performer and how they perceive the situation. Related to personal stress
42
What are some strategies to reduce arousal
Meditation, progressive muscle relaxation, biofeedback, stress inculcation training, breathing control, autogenic training
43
What are strategies to increase arousal
Pre competition psych up, pre competition workout, elevating breathing rate, act energetically, positive self talk, energising mental imagery, music, pre game routine
44
How can positive self talk effect performance
It increases performance by increasing self esteem, increasing motivation, concentration and lowering stress levels
45
Positive cue words and positive emotions can improve performance by:
Reinforcing skill learning, changing bad habits, motivating performer, focusing attention, building self confidence
46
What is self talk
Talking/thinking to yourself prior to performance
47
What is self imagery
Mental recreation, using as many senses as possible of a successful past performance/skill
48
Senses in sport
Kinaesthetic, tactile, auditory, visual
49
How self imagery improves performance
Increase neural pathways, mental template of rehearsal, slows down and isolates key correct components of complex skills, allows technique problems to be identified, practices preparation, allows athlete to experience goal achievement
50
Types of self imagery
Internal, external
51
Pettlep model of imagery
Physical, environmental, task, timing, learning, emotion, perspective
52
How imagery effects mental skills
Decrease- stress | Increase- arousal, self confidence, motivation, concentration
53
What is relaxation
An activity undertaken to reduce tension and effects of physical mental stress
54
Effects of stress (mental & physical)
Physical - coordination | Mental - decision making
55
Methods of relaxation
Progressive muscle relaxation, breathing techniques, music, autogenic training, self talk, massage, floatation tanks, meditation
56
How relaxation affects mental skills
Decrease- stress, arousal (motivation) | Increase- motivation, concentration, self esteem

Year 11 phys Ed studies (4 decks)

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