stress management

Question 1

What is stress?

Answer 1

The trigger that can cause increased arousal or anxiety

Question 2

What is the explanation?

Answer 2

Often linked to negative feelings, seen as a psychological state produced by epreceivei physiological and psychological forces acting on our sense of well being

Question 3

What are the physical effects of stress?

Answer 3

Positive
the physiological responses are;
blood diverted to working muscles
increased amounts of 02 to the working muscles 
increased heart rate
increased blood pressure
increased adrenaline production 
extremely benefit to a performer

Question 4

What is the positive side of stress called?

Answer 4

Eustress

Question 5

What are the negative effects of stress?

Answer 5

Known as distress- tends to occur with stress that is too intense of lasts a long time;
relate of stress hormones
increased risk. high blood pressure
increased risk of heart attack
increased risk of stroke
decreased readiness to perform
exercise can realise endorphins which improves our self confidence and mood, lowers the risk of depression

Question 6

What are the main causes of stress?

Answer 6

Stressors- the environmental changes that can induce a stress response
stress repsonse- the physiological changes that occur as a result of stress
stress experience- the way we perceive the situation
how each of us view the situation, stress is not inevitable

Question 7

What are the causes of stress?

Answer 7

Comeptition- being placed in an evaluative situation can cause apprehension; a player feeling apprehension in a cup final 
conflict
frustration
climate 
threat of injury

Question 8

What is the competition stressor?

Answer 8

Being placed in an evaluative situation can cause apprehension; a player in a cup final

Question 9

What is the conflict stressor?

Answer 9

With other players or the opposition, performers can bring with them stressors from every day life, causing conflict within the individual about choices and decisions that need to be made; family, relationship problems

Question 10

What is the frustration stressor?

Answer 10

Goal directed behaviour is blocked- aggression cue hypothesis; frustration cue hypothesis. can be a result of our own inadequacies or by external factors over which we have little control; the choice of the referee
external or internal factors- being beaten

Question 11

What is the climate control?

Answer 11

If a performer has to train in very hot or very cold conditions may cause stress;
Canada playing in cold temperatures compared to hot

Question 12

What is the threat of the injury?

Answer 12

A performer feeling that they might get hurt through injury or fatigue as a result of hard training or demanding completion; heart problems, head injuries

Question 13

What are the other causes of stress?

Answer 13

Interal; illness, infection, worry, lack of sleep, perception of lack of ability attribution to internal
external; environment- noisy/quiet negative social experiences, interactions
life events task difficulty
personal- stress from family, health
occupational; unemployment, lack of job satisfaction

Question 14

what are the

Question 15

What are the cognitive stress management techniques?

Answer 15

Psotiive/ self talk
negative thought stopping
mental reversal and imagery
rational thinking 
minfulness
goal setting

Question 16

What is positive self talk?

Answer 16

A cognitive process when a performer thinks about attaining success and the prospect of winning rather than losing- you can do it

Question 17

what are the negatives thought stopping?

Answer 17

Subsituting any unhelpful thoughts with positive thoughts;

Question 18

what is the rational thinking thecnique?

Answer 18

Challenging any negative thoughts by looking at the logical and real aspects of a situation taking into consideration the planning that has taken place before the event or competition and weighing uo the chances of success in a realistic way; how much hard work I’ve put into the event

Question 19

What is the mental reversal technique?

Answer 19

Picturing and going through physical skill in the mind creating a mental image of the skill. No physical movement takes place in this and this technique can be [erfected with pracitce
used to; 
learning a new skill
improve askill
control stress
improve confidence

Question 20

What is the technique of imagery?

Answer 20

Picturing yourself performing the skill sucessfully
can be unrelated to the performance or activity; create pictures of escape (lying in a relaxed way)
recall sounds (sounds of basketball going through the net)
capturing a feeling of what its like to perform a skill
imagining emtion-s the feelings of what its like- happiness when scoring a goal

Question 21

What are the two types of imagery?

Answer 21

External- seeing yourself from outside your body, in a film

interal- seeing yourself from within

Question 22

when is imagery effective?

Answer 22

Performer is in a comfortable, relaxed and warm setting
should be of a real life siuation
imagery session is short but frequent
specific goal
construct a programme for imager training
evaluate imagery training

Question 23

What is the mindfulness technique?

Answer 23

Involving median, therapeutic, individual taking into account the present. Concerns our environmental awareness and our relaitnsips with others at a particular point in time for example;

Question 24

What is the goal setting technique?

Answer 24

Used t increase confidence and motivation, can reduce anxiety and increase performance. (lock and Latham)
directs attention
regulates effort
ensures effort is sustained until the goal is achieved
motivates people to develop a range of strategies to reach their goals

Question 25

What types of goals are there?

Answer 25

Outcome goals- related to the end result
performance goals- related to performance judged against previous performances
process goals- related to technique and tactics

Question 26

What are the outcome goals?

Answer 26

Related to the end result

Question 27

What performance goals?

Answer 27

Related to performance judged against previous performances

Question 28

What are the process goals?

Answer 28

Related to technique and tactics

Question 29

What are the factors affecting goal setting?

Answer 29

Gaol specificity- defined goals lead to better performance
long term- short term- short terms give us a realistic chance of cucess incasing confidence and controlling anxiety and stress
long term- these mechanisms can help achieve long term
sharing deciosn- making gives the performer a sense of ownership and will be more motivated to achieve

Question 30

What are the somatic stress management techniques?

Answer 30

Relaxation exercise that concern the bodies muscles rather than on the mind

Question 31

What is the relaxation somatic?

Answer 31

Adopt a positive and calm attitude before perofrmance

self directed relaxation-

Question 32

What is the self directed relaxation?

Answer 32

The athlete with the help of a coach or pre recored tape concentrates on each muscle group severalty and relaxes it, the aim is to be able to relax the whole body in as little time as possible, this is done through practice

Question 33

What are all the somatic techniques/

Answer 33

relaxation, progressive muscle relaxation, biofeedback, centring, breathing control

Question 34

What is progressive muscle relaxation?

Answer 34

Ables to performer to distinguish between a state of tension and a state of relaxation, invoices the muscle group tensing for 5 seconds, taking a deep breath and breathing. Its progressive as it moves from one muscle group to another until all groups have been tensed

Question 35

What is centring?

Answer 35

Drawing focus to the core of the body, focusing on the core occurs through breathing and paying attention to each inhalation and exhalation in and out of the nositrils and the air flow around the legs. Direct the nervous or anxious energy to the centre of the body resulting in a calm state

Question 36

What is the breathing control?

Answer 36

Controlling rate of breathing as a way to decrease muscle tension, more oxygen to muscles means more relaxed. part of routines between short performances tennis serves