sports psychology Flashcards
sports psychology define
Sports psychology: the study of how psychology influences sport, athletic performance, exercise and physical activity.
define psychological preparation
Psychological Preparation: The mental preparation of an athlete before, during, and after competition in order to achieve optimum performance.
what are the factors that psychological preparation include
Factors that psychological preparation include:
Confidence
Self-efficacy
Motivation
Concentration
Feedback
define self efficacy
Self-efficacy: an individuals self-belief that enables them to perform better
define confidence
Confidence: an athlete’s belief in their own ability to carry out a specific task to achieve an intended outcome.
how can self efficacy be improved
Enactive mastery (performance outcomes): Gaining relevant experience by practising and performing a skill, task, etc.
Vicarious experience (role-modelling): Learn and increase confidence by watching someone else successfully perform the task.
Verbal persuasion (encouragement): Motivation through verbal encouragement-internal and external feedback.
Physiological arousal (emotional state): Getting ‘psyched up’ or emotionally aroused to complete the task/skill. It can have negative impact on performance if emotions run too high.
explain Bandura’s model of self-efficacy
Albert Bandura modelled the factors that affect self-efficacy (self-confidence) in sports performers.
People with high levels of self-efficacy are more likely to pursue challenging goals, cope with pain and keep trying despite setbacks.
Bandura’s model implies that techniques used by coaches and performers to improve performance work because they affect self-efficacy.
define motivation
Motivation is the level of enthusiasm or desire to train or compete at something.
define extrinsic motivation
Extrinsic motivation comes from a source outside the performer e.g. financial gain, trophies, praise, recognition.
define intrinsic motivation
Intrinsic motivation is motivation from within an individual e.g. personal satisfaction when completing a race.
define concentration
Concentration is the ability to focus on the task at hand, excluding irrelevant stimuli.
what is intrinsic feedback
Intrinsic feedback: Immediate feedback received through kinaesthetic feel and sensory perceptions.
A weightlifter adjusting their grip to improve their lift.
what is extrinsic feedback
Extrinsic feedback: Feedback provided by coaches, often after evaluating an athlete’s performance.
Praising a runner for their effort while also suggesting improvements in technique.
define anxiety
Anxiety is a state of nervousness, worry or unease. It can can affect an athlete’s performance.
what is state anxiety
State anxiety is a temporary emotional state that occurs only in certain situations e.g. pre-game nerves fade with the start of the match.
what is trait anxiety
Trait anxiety is part of a person’s personality, so exists in all parts of their life - social, work, school, and personal.
what is cognitively anxiety
Cognitive anxiety is the mental state of the performer. It involves their thoughts, expectations, worries and concerns about themself or their performance e.g. an athlete doubting their abilities and fearing failure before a match.
what is somatic anxiety
Somatic anxiety affects the body physically. It involves physical symptoms such as increased heart rate and muscle tension e.g. an athlete experiencing a racing heart and sweaty palms before a race.
what is the catastrophe theory
Catastrophe theory: explains how performance can decline dramatically when cognitive anxiety and physiological arousal are both high. This theory highlights the importance of managing anxiety and arousal to avoid sudden drops in performance
what are symptoms of anxiety
Physical: sweating, dry mouth, and muscle tension.
Mental: confusion, negative thoughts, and difficulty concentrating. These symptoms can disrupt an athlete’s focus and decision-making during competition.
Behavioural: can manifest as nail-biting, lethargy, and restlessness. These are often outward signs of internal stress and can affect an athlete’s preparation and performance.
what is a way that people can relieve anxiety
Practising deep breathing and progressive muscle relaxation helps to reduce physical symptoms of anxiety and promote a state of calm.
Example: A swimmer practicing deep breathing exercises before a race to slow their heart rate and calm their nerves. They may also use progressive muscle relaxation to release tension from their muscles.
what is arousal
Arousal is a state of physical and mental readiness.
what is the inverted u theory
The inverted-U theory proposes that performers need to be in a zone of optimal arousal to perform at their best. It suggests that sporting performance improves as arousal levels increase, but that there is a threshold point. Any increase in arousal beyond the threshold point will worsen performance.
how can visualisation reduce anxiety
Athletes can use imagery to mentally rehearse and prepare for competition.
Example: A gymnast visualizing their entire routine, seeing themselves executing each move flawlessly and sticking the landing, which helps build confidence and reduce performance anxiety.
what are ways that enhance psychological factors
Positive self-talk
Visualisation
Simulation Training
Mental rehearsal
Pre-performance routine
Goal setting
define positive self talk
Positive self-talk applies positive encouragement (I can, I will) followed by positive reinforcement.
define visualisation
Visualisation, or imagery, is a technique in which the performer imagines or visualises themselves being successful in their performance using all five senses.
define mental rehearsal
Mental rehearsal is a technique in which the performer imagines or visualises themselves being successful in their performance.
how does goal setting help psychological preparedness
Setting SMART goals to maintain motivation and focus. Goal setting provides clear objectives and a roadmap for achieving them, which helps keep athletes motivated.
