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2 - P.E - Sport Psycholoogy❌ > Stress Management > Flashcards

Stress Management Flashcards

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Sports Trivia flashcards
1
Q

What is stress?

A

A negative response of the body to a threat causing anxiety.

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2
Q

What is eustress?

A

A positive response of the body to a threat.

E.g. skydiving

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3
Q

What does stress cause?

A

A negative response - apprehension and anxiety.

Inhibition.

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4
Q

What does eustress cause?

A

Makes you perform well - leads to facilitation

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5
Q

What are the types of effects of stress?

A

Cognitive

Somatic

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6
Q

What is meant by cognitive effects of stress?

A

These are psychological

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7
Q

What is meant by somatic effects of stress?

A

These are physiological

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8
Q

What is a stressor?

A

The cause of stress

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9
Q

What are some stressors?

A 
Injury 
Playing an important match 
Playing against really good opponents 
Fear of failure
Pressure of being watched 
Conflict or frustration 
Fatigue
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10
Q

What decides if it’s positive or negative stress?

A

Depends on how the performer perceives or views their ability to overcome the threat.

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11
Q

What’s an example of stress?

A

Before an important race, an athlete may experience the stressor of lining up against other top athletes.

Positive response - the runner believes they are training well and that they will be able to do well.
Negative response - doubt their ability and experience stress.

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12
Q

What are examples of cognitive stress?

A 
Negative thoughts and feelings 
Irrational thinking 
Doubting ability 
Loss of concentration 
Attentional narrowing 
Worry
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13
Q

What are examples of somatic stress?

A 
Increased heart rate 
Sweating 
Nausea 
Muscular tension 
Shaking 
Increase breathing rate
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14
Q

What are stress management techniques?

A

Methods used to reduce either cognitive or somatic effects.

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15
Q

What are cognitive stress management techniques?

A 
Thought stopping 
Positive self talk
Imagery 
Visualisation 
Mental rehearsal 
Attentional control/cue utilisation 
Psychological skills training
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16
Q

What is positive self talk?

A

When the performer replaces negative thoughts with positive ones.

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17
Q

What’s an example of positive self-talk?

A

A squash player who is struggling to retrieve an opponents shot may think ‘I can get the ball if I just move a little sooner and get on my toes’.

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18
Q

What else can positive self talk do?

A

Help the player focus on tactics or instructions

To overcome a weakness.

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19
Q

Evaluate positive self-talk

A

Can overcome a bad habit.
Can only be said out loud in certain sports.
Hard to replace those thoughts

20
Q

What is thought stopping?

A

When negative and irrational thoughts occur, the performer uses a learned action or cue to remove them.

21
Q

What’s an example of thought stopping?

A

The batter in cricket might prod the ground with the bat prior to the delivery of the bowler, to redirect attention to the pitch of the ball that they have previously found hard to pick up.

22
Q

Evaluate thought stopping

A

The outcome depends on the learning of the link between the cueing action and the correct technique.

23
Q

What is imagery?

A

It can recreate a successful image of the action from a past performance when the skill was performed successfully and the player can recall the feel of the actual movements in the mind.

24
Q

What’s an example of imagery?

A

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

25
Q

Evaluate imagery

A

Not good previously

Difficult

26
Q

What is visualisation?

A

Uses a mental image of the skill, an image perfected while performing the skill successfully in training.
The image is then locked in and relived when the skill is performed for real.

27
Q

What’s an example of visualisation?

A

A player can visualise the perfect free throw in basketball.

28
Q

What are the types of visualisation/imagery?

A

Internal

External

29
Q

What is an external image?

A

When the player has an image that concentrates on the environment, almost as if the player is watching themselves on television.

30
Q

What’s an internal image?

A

Looks at the emotions and feelings involved in the skill, such as the sense of kinaesthesis used to develop a feel of the movement or the satisfaction gained from completing the successful action.

31
Q

Evaluate visualisation

A

Must know perfect performance

Some find it hard to block out distractions

32
Q

What is mental rehearsal?

A

The process of going over the movements of a task in the mind before the action takes place.

33
Q

What’s an example of mental rehearsal?

A

Seeing the sub-routines of a triple jump

34
Q

Evaluate mental rehearsal

A

Must know perfect performance
Some find it hard to block distractions
Must be calm/quiet environment
Good for activities in set order

35
Q

What is attentional control/cue utilisation?

A

Focusing on specific cues/the correct stimuli

36
Q

Evaluate attentional control?

A

Lowers stress levels

Must be able to switch to attentional style - broad or narrow

37
Q

What is psychological skills training?

A

The performer can train and practice using any of the methods explained as cognitive stress management techniques.

38
Q

Evaluate psychological skills training

A

More successful and confident

Chance of negative transfer

39
Q

What are somatic stress management techniques?

A

Biofeedback
Progressive muscle relaxation
Centring

40
Q

What is biofeedback?

A

This technique uses a measuring device to help the athlete recognise the physical changes that will happen when under stress.

41
Q

What types of measures at taken for biofeedback?

A

Heart rate
Galvanic skin response (sweating)
Electromyography

42
Q

Evaluate biofeedback?

A 
Time consuming
Need to use device correctly 
Distractions 
Increase anxiety 
Very effective
43
Q

What is progressive muscle relaxation?

A

A physical technique, often conducted with the use of recorded instructions, when the performer alternates between a state of tension in a group of muscles to state of relaxation in those same muscles.

These muscles are worked progressively from the periphery of the body to the core.

44
Q

Evaluate progressive muscle relaxation

A

Can’t do it during a match

Possible injury if using wrong technique

45
Q

What is centring?

A

A form of breathing control when, at opportune times, the sports performer can learn to relax the shoulders and chest while concentrating on the slow movement of the abdominal muscles when taking deep controlled breaths.

46
Q

What’s an example of centring?

A

Before a penalty kick in rugby.

The first serve in tennis.

47
Q

Evaluate centring

A

Need quiet
Can be done during break/before something
Play only

2 - P.E - Sport Psycholoogy❌ (6 decks)

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