Stress

Question 1

Stress

Answer 1

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

Question 2

2 types of anxiety

Answer 2

1. State Anxiety- An immediate emotional state of fear, tension and increased arousal.
2. Trait Anxiety which relates to the personality of the performer and how they perceive the situation – is it a challenge or threat?
   - A player with high trait personality would feel nervous, threatened by the demands of the task, fearful of the outcomes of their performance.
   - A player with low trait personality would have high self – esteem, be confident of their ability to score the goal and relaxed.

Question 3

How stress and anxiety affects performances

Answer 3

1. Physiological responses- Nausea, Sleeplessness, Muscular tension, Increased respiration rate, Need to urinate, “Butterflies”
2. psychological responses- Indecision, Poor decision making, Missed cues, Irritability, Loss of confidence

Question 4

Keys To Managing Stress

Answer 4

• Limit the number of tasks taken on
• Prioritise tasks – study, part time job, socialising, family time.
• Get regular exercise
• Maintain a balanced diet
• Have set “relaxation times”
• Be prepared

Question 5

methods of controlling or improving mental skills

Answer 5

1. imagery
2. relaxation
   3.Breathing techniques
3. Music
4. Performance Routines
5. positive self talk
6. Goal Setting

Question 6

types of relaxation techniques

Answer 6

2. Relaxation- High levels of stress and tension have a negative impact on a performer –These performers would benefit from incorporating relaxation sessions into their program.
3. Meditation - Helps to control stress and arousal levels. It helps to lower blood pressure, heart rate and breathing rate.
4. Progressive muscle relaxation - Reduces tension in the performer by sequentially contracting and relaxing muscle groups.
5. Floatation tanks- create an environment of minimal stimulation by reproducing weightlessness and removing sight and sound to reduce stress.

Question 7

Performance Routines

Answer 7

• Pre – performance- Immediately before performance eg kick at goal.
• In – play- During breaks in performance in games eg between games in tennis eg some tennis players keep cue cards in their bag and quickly scan them between games while others prefer to use the time to re – focus their
  thoughts .
  -Post – performance- Takes place after skill has been performed and prepares performer for next shot / save etc. Assists with refocusing after performance

Question 7

types of goal setting

Answer 7

Outcome goals- Focuses on the outcome of performance eg making the finals, winning a particular game.

Performance goals- Personal targets that an athlete sets for himself to achieve during the performance eg complete a round of golf with only 3 bogeys , kick 3 goals in a game of soccer

Process goals- Focus on specific aspect of a performance eg keep head down when batting in cricket, follow through after a free throw in basketball

Question 8

The Goal Setting Process

Answer 8

Specific – Clear, unambiguous goals to focus on
Measurable – Need to be able to be assessable to see if progress is happening
Action - orientated – The actions required to achieve desired goal are clear
Realistic – Goals need to be achievable and within the athlete’s capacity
Time Phased – Specific date for completion needs to be set
Effective – Capable of attaining desired results.
Reviewed – Goals are monitored and adjustment made if necessary