Stress Management.

Question 1

Define Stressors.

Answer 1

Causes of Stress.

Question 2

Define Stress.

Answer 2

An individual’s physical response that prepares the body for action when a threat is perceived.

Question 3

List the causes of Stress.

Answer 3

Injury.
Playing an important match.
Fear of Failure.
Playing against really good opponents.
Playing to get an important award.

Question 4

Define Distress.

Answer 4

A negative response of the body to a threat.

Question 5

Define Eustress.

Answer 5

A positive response of the body to a threat.

Question 6

Why does Distress need to be managed?

Answer 6

Can have a negative effect on Performance.
Links with Arousal Theories.

Question 7

Define Cognitive Stress.

Answer 7

An emotional state of stress [psychological]

Question 8

List the symptoms of Cognitive Stress [psychological]

Answer 8

Negative thoughts/feelings.
Higher levels of Anxiety and Arousal.
Loss of Concentration.
Fear of Failure.
Self-Doubt.

Question 9

List the Cognitive Stress Management Techniques.

Answer 9

1. Thought Stopping.
2. Positive Self-Talk.
3. Imagery.
4. Visualisation.
   5 Mental Practise.
5. Attentional Control and Cue Utilisation.
6. Psychological Skills Training.

Question 10

Explain Thought Stopping in terms of Cognitive Stress Management.

Answer 10

When negative and irrational thoughts occur, a mental cue is used to trigger and remove them.

Question 11

Explain Positive Self-Talk in terms of Cognitive Stress Management.

Answer 11

Replaces Negative thoughts with Positive ones.
Can help a Player to focus on tactics and Instructions.
Can be in the Form of a Mantra.

Question 12

Explain Imagery in terms of Cognitive Stress Management.

Answer 12

Using all the senses connected with recalling a successful image.

Question 13

Explain Visualisation in terms of Cognitive Stress Management.

Answer 13

Success completion of skill at training ‘locked in’ relived before competition.

Question 14

Explain Mental practice in terms of Cognitive Stress Management.

Answer 14

Going over the movements of a task in your mind before doing the actions.

Question 15

Explain Cue Utilisation in terms of Cognitive Stress Management.

Answer 15

Maintaining concentration on Appropriate cues.

Question 16

Explain Psychological Skills Training in terms of Cognitive Stress Management.

Answer 16

Train and Practice using Cognitive Stress Techniques.

Question 17

Define Somatic Stress.

Answer 17

Physiological responses to the body.

Question 18

List the Symptoms of Somatic Stress [physiological]

Answer 18

Increased Heart Rate.
Increase in Sweating.
Muscular Tension.
Adrenaline Production.
Dizziness.
Butterflies.
Weak Legs.
Heavy Breathing.
Nausea.

Question 19

List the Somatic Stress Management Techniques.

Answer 19

Biofeedback.
Progressive Muscle Relaxation.
Centring.
Breathing Control.

Question 20

Explain Biofeedback in terms of Somatic Stress Management.

Answer 20

Using equipment to collect physiological data.
Helps the athlete learn to:
- recognize when physical symptoms are happening.
- learns to recognize without the device.
- performer then uses techniques to calm themselves.

Question 21

Explain Progressive Muscle Relaxation in terms of Somatic Stress Management.

Answer 21

Physical technique - usually working periphery [legs/arms then abs]
1. Tensing a muscle group.
2. Holding muscle group.
3. Relaxing a muscle group.

Question 22

Explain Centring in terms of Somatic Stress Management.

Answer 22

Form of breathing control.
- learning to relax the shoulders and chest whilst concentrating on slow movements of the abdominal muscles when taking deep, controlled breaths.
- when exhaling, chant positive words to yourself in order to focus on positive performance and not negative thoughts.

Question 23

Explain Breathing Control in terms of Somatic Stress Management.

Answer 23

Controlling and concentrating on the rate and depth of breathing.
1. Breath in through the nose.
2. Expand the chest.
3. Breath out through the mouth.