Stress Management Flashcards

1
Q

Define stress

A

A negative response of the body to a threat causing anxiety

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2
Q

Define eustress

A

A positive response of the body to a threat

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3
Q

What is the cause of stress

A

Stressors

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4
Q

Example of stressors

A

– Injury
– Playing in an important match
– Playing against really good opponents
– Playing to get an important reward such as prize money
–Fear of failure

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5
Q

Define cognitive stress

A

Psychological stress

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6
Q

Define somatic stress

A

Physiological

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7
Q

Example of cognitive stress

A

Irrational thinking e.g. a tennis player taking eye off the ball when returning a serve and losing the play

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8
Q

Example of somatic stress

A

Increase in HR, nausea, muscular tension
E.g. Muscular tension in a performer taking a Free throw in basketball. The muscular tension can cause an inaccurate or weak attempt

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9
Q

What are cognitive stress management techniques

A

Positive self talk
Imagery
Visualisation
Mental rehearsal
Thought stopping

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10
Q

Describe thought stopping

A

When negative and irrational thoughts occur, the performer uses a learned action to remove them.
E.g. the batter in cricket might prod the ground with the ground with the bat prior to the delivery of the bowler

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11
Q

Describe positive self talk

A

Replacing negative thoughts with positive ones
E.g. a squash player who is struggling to retrieve opponents shot may think “I can get to the ball if I move a little sooner”

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12
Q

Describe imagery

A

Recreate a successful image of the action from a past performance

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13
Q

Example of imagery

A

Netball shooter who has scored a goal to win a close match would imagine the satisfaction associated with that winning shot and use those emotions to build confidence for the current situation

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14
Q

Describe visualisation

A

An image perfected while performing the skill successfully in training. Image is then relived when the skill is performed for real

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15
Q

Describe mental rehearsal

A

Useful for gymnasts for a floor routine on her trampoline so performer doesn’t forget the sub routines, therefore stress is reduced

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16
Q

Somatic stress management techniques

A

Biofeedback
Progressive muscle relaxation
Centering

17
Q

Describe biofeedback

A

Learning physical symptoms e.g. ^HR and can use techniques to calm down and reduce stress

18
Q

Describe progressive muscle relaxation

A

Performer alternates between a state of tension in a group of muscles, and relaxing to reduce muscular tension

19
Q

Describe centering

A

Relaxing shoulders and chest whilst taking deep controlled breaths to reduce HR