Stress Management

Question 1

Name and describe both types state anxiety

Answer 1

Cognitive (stress response of the mind)

Somatic (stress response of the body)

Question 2

Name the seven cognitive stress management techniques

Answer 2

Mental rehearsal
Positive self-talk/ thinking
Goal setting
Negative thought stopping
Rational thinking
Mindfulness
Imagery (external and internal)

Question 3

Name the four somatic stress management techniques

Answer 3

Centering
Progressive muscular relaxation
Biofeedback
Breathing control

Question 4

Describe mental rehearsal

Answer 4

Forming a mental picture of the skill you are about to perform
Neuromuscular: thinking through the movement to project the correct order and force of muscular contraction
Cognitive: planning an event in the mind to deal with scenarios as they arise

Question 5

Evaluate mental rehearsal

Answer 5

For a novice it may improve confidence and control of arousal

Creates optimism in performance

Question 6

Describe positive self-talk/ thinking

Answer 6

Replacing negative thoughts with internal, positive messages to develop a habit you have to choose and repeat a mantra, practice multiple scenarios and create a mental image e.g. telling yourself “you can win”

Question 7

Evaluate positive self-talk/ thinking

Answer 7

Phrases must be believable and possible e.g. “I’m going to be the next NBA all star” is unrealistic so demotivating and there is no immediate feedback available

It is only efficient if performers are experienced

Question 8

Describe goal setting

Answer 8

Setting SMART goals can break down daunting tasks and improve perception of control

Question 9

Evaluate goal setting

Answer 9

More effective when focused on process goals (technique) rather than outcome goals which are uncontrollable
Goals must follow the SMART principle and the athlete needs an awareness of all process, performance and outcome goals

Question 10

Describe negative thought stopping

Answer 10

Instructions aimed at preventing negative attitudes e.g. “I can’t do it” by using a mental or behavioural cue e.g. picturing a red ‘stop’ sign or pinching yourself

Question 11

Evaluate negative thought stopping

Answer 11

Individuals prone to learned helplessness may find this more difficult

Question 12

Describe rational thinking

Answer 12

Challenging negative thoughts by looking at logical aspects of the situation to turn irrational thoughts to constructive action

Question 13

Evaluate rational thinking

Answer 13

Perception is vital as this dictates stress so very dependent on personality type

Question 14

Describe mindfulness

Answer 14

The act of increasing present-moment awareness of physiological, mental and environmental events without judgement to create focus e.g. a golfer is worrying about the next hole so won’t have an accurate swing on the current try

Question 15

Evaluate mindfulness

Answer 15

Can lead to peak flow experience of the zone of optimal functioning

Question 16

Describe imagery

Answer 16

Forming mental pictures of calming scenarios unrelated to the activity to control anxiety
Internal : seeing yourself from within
External : seeing yourself from a position outside of your body

Question 17

Evaluate imagery

Answer 17

Internal is more effective

Requires practice and frequent evaluation of your feeling throughout the session

Question 18

Describe centering

Answer 18

A process by which athletes direct their attention to a central part of their body whilst breathing deeply for muscle relaxation and to block distractions

Question 19

Evaluate centering

Answer 19

Skill needs to be practiced and requires regular practice

Question 20

Describe progressive muscular relaxation

Answer 20

Developed by Jacobsen (1932) athletes have to have an awareness of muscle tension and then release it so all muscle groups have been relaxed

Question 21

Evaluate PMR

Answer 21

Takes a long time to learn and execute

Question 22

Describe biofeedback

Answer 22

Performers are wired to monitors and told to relax muscles showing tension on machines until the performer can identify this without noise from the machines

Question 23

Evaluate biofeedback

Answer 23

The machinery is more accurate about extent of stress and tension and measures skin temp and electromyography but this is time consuming and not readily available

Question 24

Describe breathing control

Answer 24

Breathing slow and deeply to focus of breathing and increase oxygen to feel relaxed

Question 25

Evaluate breathing control

Answer 25

It can be useful as part of a routine in an activity with frequent breaks

Question 26

What is the difference between stress and anxiety

Answer 26

Anxiety is said to be the negative effects of stress because stress can either be beneficial or detrimental

Question 27

Define ‘trait anxiety’

Answer 27

A general disposition to see situations as threatening and part of your personality

Question 28

Define ‘state anxiety’

Answer 28

Level of anxiety experienced in a certain situation usually a temporary emotional response

Question 29

What is peak flow experience?

Answer 29

The term given to performers who achieve optimum performance and the feeling that nothing can go wrong

Question 30

How can performers be in the zone?

Answer 30

Be relaxed
Be confident
Be focused
Make movement effortless and the coordination of mind and body
Make movement habitual
Have fun
Be in control over your body and emotions

Question 31

What does stress cause physiologically?

Answer 31

A release of hormones

Question 32

What are the short term physiological effects of stress?

Answer 32

Adrenaline increases heart rate, blood pressure and energy

Question 33

What is the effect of long term and/ or intense stress?

Answer 33

Increase health risk and decrease readiness for performance

Question 34

What are stressors?

Answer 34

Environmental changes that induce a stress response that generally arise when there is an imbalance in a person’s perception of demand of them and their ability to meet the demand

Question 35

Name four stressors in sport

Answer 35

Competition, conflict, frustration and climate