Stress management to optimise performance

Question 1

Stress

Answer 1

• stress causes a release of hormones in the body
• adrenaline is released which increases heart rate
• stress that is long term or too intense can increase the risk of health problems

Question 2

Causes of stress

Answer 2

• things that cause stress are known as stressors
• stressors are environmental changes that induce a stress response

1. Competition (a powerful stressors)
2. Conflict (with other players or the opposition)
3. Frustration (with your own or team members performances)
4. Climate (excessively hot or cold)

Question 3

Cognitive stress management techniques

Answer 3

1. Mental rehearsal

• recalling movement experiences from memory or creating a mental picture of new experiences

2. Positive thinking/positive self talk

• used to motivate and ‘psyche up’
• can help confidence

3. Goal setting

• setting smart goals can break task down + reduce anxiety levels

4. Negative thought stopping

• instructions aimed at halting negativity

5. Rational thinking

• challenging any negative thought by looking at the logical and real aspects of a situation

6. Mindfulness

• a therapeutic technique often involving meditation with the individual taking into account the present

7. Imagery

• internal = seeing yourself from within
• external = seeing yourself from outside your body
• can help improve concentration and develop confidence

Question 4

Evaluation of cognitive stress management techniques

Answer 4

1. Mental rehearsal

• for a novice it may help improve confidence and help arousal levels
• research shows it can create optimism in performance

2. Positive thinking/positive self talk

• its only of value if the performers are experienced and of a high standard

3. Goal setting

• goals need to be clearly defined and decisions shared
• performer should be away of performance, process and outcome goals

4. Negative thought stopping

• individuals prone to learned helplessness may find stopping negative thoughts difficult

5. Rational thinking

• perception is key

6. Mindfulness

• can lead to the peak flow experience of the zone of optimum functioning

7. Imagery

• internal is more effective than external

Question 5

Somatic stress management techniques

Answer 5

1. Centering

• combined somatic and cognitive responses
• concentration is shifted to the centre of the body + focus on the here and now

2. Progressive muscular relaxation

• athletes have to be aware of tension in muscles and then let it go

3. Biofeedback

• control muscular tension by relaxing the specific muscles showing tension on a machine
• the degree of tension is noted by the sound the machine are
• by linking tension with noise the performer can identify the tension within out assistance

4. Breathing control

• slow deep breaths ensure you get a Pugh oxygen + feel more relaxed and in control
• focusing on breathing can take mind of other things

Question 6

Evaluation of somatic stress management techniques

Answer 6

1. Centering

• skill needs to be mastered
• requires regular practice

2. Progressive muscular contraction

• takes longer to learn that self-directed relaxation but is thought to be better

3. Biofeedback

• the machine provides objective biological feedback about muscle activity, skin temp, HR

4. Breathing control

• it can be helpful as part of a routine
• eg between serves in tennis