Stress Management. Flashcards
Define Stressors.
Causes of Stress.
Define Stress.
An individual’s physical response that prepares the body for action when a threat is perceived.
List the causes of Stress.
Injury.
Playing an important match.
Fear of Failure.
Playing against really good opponents.
Playing to get an important award.
Define Distress.
A negative response of the body to a threat.
Define Eustress.
A positive response of the body to a threat.
Why does Distress need to be managed?
Can have a negative effect on Performance.
Links with Arousal Theories.
Define Cognitive Stress.
An emotional state of stress [psychological]
List the symptoms of Cognitive Stress [psychological]
Negative thoughts/feelings.
Higher levels of Anxiety and Arousal.
Loss of Concentration.
Fear of Failure.
Self-Doubt.
List the Cognitive Stress Management Techniques.
- Thought Stopping.
- Positive Self-Talk.
- Imagery.
- Visualisation.
5 Mental Practise. - Attentional Control and Cue Utilisation.
- Psychological Skills Training.
Explain Thought Stopping in terms of Cognitive Stress Management.
When negative and irrational thoughts occur, a mental cue is used to trigger and remove them.
Explain Positive Self-Talk in terms of Cognitive Stress Management.
Replaces Negative thoughts with Positive ones.
Can help a Player to focus on tactics and Instructions.
Can be in the Form of a Mantra.
Explain Imagery in terms of Cognitive Stress Management.
Using all the senses connected with recalling a successful image.
Explain Visualisation in terms of Cognitive Stress Management.
Success completion of skill at training ‘locked in’ relived before competition.
Explain Mental practice in terms of Cognitive Stress Management.
Going over the movements of a task in your mind before doing the actions.
Explain Cue Utilisation in terms of Cognitive Stress Management.
Maintaining concentration on Appropriate cues.
Explain Psychological Skills Training in terms of Cognitive Stress Management.
Train and Practice using Cognitive Stress Techniques.
Define Somatic Stress.
Physiological responses to the body.
List the Symptoms of Somatic Stress [physiological]
Increased Heart Rate.
Increase in Sweating.
Muscular Tension.
Adrenaline Production.
Dizziness.
Butterflies.
Weak Legs.
Heavy Breathing.
Nausea.
List the Somatic Stress Management Techniques.
Biofeedback.
Progressive Muscle Relaxation.
Centring.
Breathing Control.
Explain Biofeedback in terms of Somatic Stress Management.
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.
Explain Progressive Muscle Relaxation in terms of Somatic Stress Management.
Physical technique - usually working periphery [legs/arms then abs]
1. Tensing a muscle group.
2. Holding muscle group.
3. Relaxing a muscle group.
Explain Centring in terms of Somatic Stress Management.
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.
Explain Breathing Control in terms of Somatic Stress Management.
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.
