Sports Psychology Flashcards
Mental Skills (SCAMS)
Self Confidence
Concentration
Arousal
Motivation
Stress Management
Mental Strategies (GRIPS)
Goal Setting
Relaxation
Imagery
Performance Routines
Self Talk
Concentration
An individuals ability to focus on the task at hand and ignore irrelevant cues and distractions (influenced by age, skill level, and activity)
Self Confidence
An individuals belief that they will execuet the given task successfully
Arousal
The degree of stimulation or alertness an individual has whilst performing a given task
(influenced by age, skill level, activity)
Stress Management
Stress occurs when there is an imbalance between the task requirements and the level of the performer to respond in situations where failure has consequences
- Eustress (positive)
- Distress (Negative)
Motivation
The direction and intensity of effort
- Extrinisic e.g. money, winning, fame
- Intrinsic e.g. thrill seeking, exciting
Goal Setting
Process of deciding upon something you want to achieve, planning the steps to take, and working towards that goal.
Types of Goals (preffered to use a multi-goal approach):
Outcome Goals - Rankings, time, medals
Performance Goals - Independant of other competitiors, compares past and present performances
Process Goals - Steps that are needed to achieve Performance Goals.
Short-Term Goals - Stepping stones to achieve lon-term goals
Long-Term Goals - Attained after achieving short term goals over a period of time.
Goal Setting Guidelines: (SMARTER)
Specific
Measureable
Accepted
Realistic
Timely
Exciting
Reviewed
Self Confidence - Goals need to be realistic and challenging so that the athlete does not experience multiple failures, causing a decline in their performance
Concentration - Allows the athlete to focus on particular aspects of performance
Arousal - Maintains an optimal level of arousal through realistic goals
Motivation - Need to have a certain degree of realism, a benefit of short term goals is that they boost motivation
Stress - Reduces stress and the physical symptoms whilst promoting eustress.
Relaxation
An activity undertaken to reduce tension and the effects of physical and mental stress to achieve the physical/mental benefit.
Methods of Relaxation
- Progressive Muscle relaxation
- Breathing techniques
- Music
- Autogenic Training
- Massage
- Self Talk
- Flotation Tanks
- Meditation
* Technqiue should reflect relevant stress e.g. Physical Stress = Physical Method
Symptoms of Physical Stress:
- Increased heart rate
- Increased blood pressure
- Dry mouth
- Nausea
Symptoms of Psychological Stress:
- Indecision
- Poor decision making
- Missed cues
- Imagined cues
Self Confidence - Increased due to tapers to ensure the athlete is at their physical and mental peek
Concentration - helps to maintain concentration as well as shifting from broad to narrow focus
Arousal - Ensures that they can shift attentional focus
Motivation - Ensures that athletes are at an optimal level so that they don’t try too hard and can focus thoughts onto the actual task.
Stress - athletes are in an oprimal mental state and reduce the physical symptoms of stress
Imagery
The mental recreation (using as many senses as possible) of success
Kinaesthetic Senses - allows us to feel our body as it moves through different actions
Auditory Senses - monitor how the playing environment sounds
Tactile Senses - Take in how our equipment sounds
Types of Imagery:
Internal - Imagine what you would see when performing the skill
External - Watch your performance from the perspective of an external observer
PETTLEP Model of Imagery:
Physical - correct equipment and clothing
Environment - a rereation of the actual environment
Task - of a specific and suitable level
Timely - utilise real time
Learning - Reflect on the stage of learning
Emotion - Arousal levels and specific emotions
Perspective - from your viewpoint
Self-Confidence - Creates a mental picture of themselves achieving success
Concentration - Focuses on specific scenarios and actions to achieve success
Arousal - Increased by a successful image, decreased by a relaxing image
Motivation - Strive for ongoing improvement
Stress - Reduced due to the indivdual creating a mental picture of the desired outcome.
Performance Routines
A ritual a performer follows to prepare for the execution of a task/skill
Self-Confidence - Athletes compare past successes, they can also feel and see future successes, making them feel more in control and confident.
Concentration - Focuses on relevant cues and for greater emotional control
Arousal - Acts as a security blanket, varies with each individual
Motivation - Heightened due to a desire to perform well
Stress - Gives the idea that they are in full control, reducing physical effects, and focuses on the task not the outcome.
Self-Talk
Talking/thinking to yourself positively before, during, or after the performance with the aim to enhance to self-esteem, motivation and attentional focus.
Can either be:
Motivational e.g. I can do this
Instructional e.g. Complete the follow through
Uses:
Positive Cue Words - short phrases that refocus attention
Postive emotions - Create a stronger sense of self belief and positive emotional experience
Improves performance by:
- Changing bad habits
- Reinforcing skill learning
- Motivating the performer
- Focusing attention
Self-Confidence - player uses phrases that reinforce self- belief
Concentration - Maintain and change levels whilst focusing on particular aspects
Arousal - Increased by phrases ‘keep going’ or ‘dig in’ and decreased by phrases ‘relax’ or ‘focus’
Motivation - Increased motivation, intensity and effort
Stress - Makes athlete feel that they are good enough to meet demands, calming them down and reducing anxiety
