Stress management to optimise performance*

Question 1

what can high levels of stress be linked to?

Answer 1

numerous of diseases, many can be fatal

Question 2

What are important if a performer is going to reach the highest level of sport and for beginners to learn new skills?

Answer 2

Fitness of the mind and fitness of the body are both important

Question 3

why might a performer be referred to as stressed?

Answer 3

This may be a result of their perception that their capabilities may not match the demands imposed upon them.

Question 4

what is eustress?

Answer 4

-stress can be extremely beneficial to the sports performer
-many people say they thrive under stress-> some even seek a stressful situation (eustress)

Question 5

Define stress

Answer 5

in sport, more often linked to negative feelings and can be seen as a psychological state produced bye perceived physiological and psychological forces acting on our sense of wellbeing

Question 6

Describe the body’s physical response to stress

(positive)

Answer 6

-stress-> causes release of hormones
-when body detects stress, small region in base of brain (hypothalamus) reacts by stimulating the body to produce hormones- including adrenaline
-these hormones help deal with any pressures or threats you are facing
-adrenaline: increases heart rate, increases BP and provides extra energy-> beneficial to sports performance, increases oxygen available to working muscles

Question 7

Physical response to stress:

what are the effects of stress that is too intense or lasts a long time?

Answer 7

-causes your body to release stress hormones over a long period of time
-this can increase the risk of a range of health problems, including BP
-even increase the risk of having a stroke or heart attack
-stress can also have an extremely negative effect on a performers readiness to perform and subsequent peformance

Question 8

how does exercise help stress?

Answer 8

-exercise-> helps increase the production of endorphins that make us feel good
-endorphins are chemicals called neurotransmitters the transmit electrical signals
-regular exercise can increase levels of self- confidence, improve our mood and lower risk of depression

Question 9

What are the three things the concept of stress can be split into?

Answer 9

-stressors= the environmental changes that can induce a stress response
-stress response= the physiological changes that occur as a result of stress
-stress experience= the way we perceive the situation

Question 10

why is stress not inevitable?

Answer 10

An experience that is potentially stressful is affected by how each of us views that particular experience

Question 11

when does a stressor generally arise?

Answer 11

A stressor generally arises where there is an imbalance between the person’s perception of the demand being made on them by the situation and their ability to meet the demand

Question 12

When we experience stress, what do we often judge?

Answer 12

-We often judge how threatening the stressor is and then how we are able to cope with the threat
-this concept of coping is important when we investigate stress management techniques

Question 13

what are there many of in sports?

Answer 13

stressors

Question 14

Name examples of stressors

Answer 14

-competition
-conflict
-frustration
-climate
-feeling os being hurt

Question 15

Describe the stressor of ‘competition’

Answer 15

-competition itself is a powerful stressor
-its puts performance into a evaluative position-> causing apprehension
-

Question 16

Describe the stressor of ‘conflict’

Answer 16

-conflict with other players or the opposition can be a stressor
-a sports person can bring with them social stressors from everyday life
|> causing conflict within the individual about choices and decisions that need to be made

Question 17

Describe the stressor ‘fustration’

Answer 17

-when investigating aggression-> can see that frustration can build up if we are prevented from reaching a goal
-fustration can be caused by our own inadequacies, and by a number of external influences over which we have little control

Question 18

Describe climate as a stressor

Answer 18

-climate can be a stressor
-is a person has to train in very hot or cold conditions-> this can produce a stressful experience

Question 19

Describe the stressor ‘ feeling you may be injured’

Answer 19

-the stressor of feeling you may be physically hurt (not only through injury but through fatigue that hard training or demanding competition often produces) is common.

Question 20

An example of how different stressors can affect a performer id a golfer who has just reached the third tee and is feeling under stress

Describe the stressors

Answer 20

-The stressors include frustration because they made some poor earlier shots
-Frustration because they were late as their car was not starting, and frustration as people infant of them were making slow progress

Question 21

Stress/ anxiety management techniques:

what are the two types of state anxiety?

Answer 21

-cognitive anxiety (stress response of the mind)
-somatic anxiety (stress response of the body)

Question 22

Stress/ anxiety management techniques

what can the ways in which sports performers can control the amount of stress be?

Answer 22

can be cognitive or somatic or in many cases a mixture of both

Question 23

Stress/ anxiety management techniques

what can management of cognitive anxiety affect?

Answer 23

can affect somatic anxiety and vice versa

Question 24

Stress/ anxiety management techniques

what can controlling heart rate using relaxation techniques make us feel?

Answer 24

make us feel more positive about performing

Question 25

Stress/ anxiety management techniques what can positive thinking do?

Answer 25

control our heart rte

Question 26

Stress/ anxiety management techniques what can setting goals affect?

Answer 26

stress/ anxiety levels

Question 27

Stress/ anxiety management techniques what are the cognitive stress management techniques?

Answer 27

-positive thinking/ self- talk -negative thought stopping -rational thinking -mental rehearsal -imagery -mindfullness -goal setting

Question 28

Cognitive stress management Describe positive thinking/ self- talk

Answer 28

-performers who use positive thinking to motivate+ psych themselves up -they also use it to control stress and self-doubt that often causes tress in sport -positive thinking is a cognitive process-> performers think about attaining success and the prospect of winning rather than losing -self talk- being positive about you past performances and your future strategies by talking to yourself |> help your confidence and and ultimately your performance in sport

Question 29

Cognitive stress management Describe negative thought stopping

Answer 29

-many performers use negative self-talk : ' I will never get better' -instructions aimed at yourself can be directed towards technique or towards your emotions -halting this negativity is often called 'negative thought stopping'

Question 30

Cognitive stress management Describe rational thinking

Answer 30

-cognitive process -how stressed a perfumer feels depends of their response to a given stressor -e.g a performer who fears being physically hurt-> stressed about meeting the demands of the situation and limiting the damage -perception is the key-> because it is the interpretation of the situation that dictates the level of stress that the performer experiences -rational thinking-> all about challenging native thoughts we might have by looking at the logical and real aspects of the situation

Question 31

Cognitive stress management Describe how an athlete may use rational thinking

Answer 31

-athletes may be rational by thinking about their extensive training programme and how this will prepare them for any pain or discomfort associated with their sport -athlete may think rationally by realising that very few athletes are actually physically damaged by any situation |> if they are, often not a life or death situation -rational thinking will take into account the planning that has taken place before the event or competition + also weigh up the chances of winning in a realistic way

Question 32

Cognitive stress management Define mental rehearsal

Answer 32

-the technique of forming a mental image of the skill or event that you are about to perform

Question 33

Cognitive stress management Define mental rehearsal

Answer 33

-sometimes called mental practice -you form a mental image of the skill or event you are about to perform -no physical movements are involved -this can be improved with practice- some find it easier than others mental rehearsal is used to either learn a new skill or to improve existing skills and to control stress/ anxiety

Question 34

Example of gymnast using mental rehearsal

Answer 34

-e.g before performing the serial skill of a floor routine, a gymnast will go through the routine in their mind by creating a mental image of each stage of the routine |> this may make them more confident in there performance

Question 35

Example of football using mental rehearsal

Answer 35

-before a penalty, player may visualise their kick and desired result |> this can control stress

Question 36

why is mental rehearsal useful for a novice?

Answer 36

-mental rehearsal may improve confidence and help to control arousal levels -Research has shown that if a performer concentrates on successful movements rather than unsuccessful ones-> they experience a degree of optimism

Question 37

Cognitive stress management Describe imagery

Answer 37

-technique can help to improve concentration and develop confidence |> and ensure response is correct -differs from mental rehearsal as ad it involves the formation of mental images that are often unrelated to the actual activity -

Question 38

Cognitive stress management Uses of imagery

Answer 38

-create a mental picture-> to get the feeling of movement or to try n capture an emotional feeling -to create pictures of escape- imagine ourselves in a more relaxed place |> the creation of mental images is called visualisation-> many sports people use this method to help them control anxiety/ stress -to recall sounds as well and pictures-> to hear the sound of the cricket ball being hit by your bat or swish of the basketball going through the net -feel what it is like to perform the skill-> successful tackle in rugby or exhilaration of running fast -try to imagine emotions-> to feel the happiness and sense of achievement in saving a penalty

Question 39

Cognitive stress management what are the two forms of imagery?

Answer 39

-external imagery-> seeing yourself from outside your body, as if you are in a film -internal imagery-> seeing yourself from within

Question 40

Cognitive stress management To be effective in using imagery- what points should be taken into consideration

Answer 40

-relax in a comfortable, warm setting before you attempt to practice imagery -if you want to improve a skill be using imagery, practise in a real life -imagery exercises should be short and frequent -set goals for each session-> for example concentrate on imagining the feel of a tennis serve in one short session -construct a programme for your training in imagery -evaluate your programme at regular intervals

Question 41

Cognitive stress management Describe mindfulness

Answer 41

=used as a therapeutic technique often involving meditation, with the individual taking into account the present. Concerns our environmental awareness and our relationships with others at a particular point in time. -mindfulness-> about paying attention to the present moment, often involving meditation, and this can be linked to our mental well-being and our ability to control stress

Question 42

Example of golfer using mindfulness

Answer 42

-a golfer may be worrying about the next hole or might be anxious about a previous shot. If this golfer has practised mindfulness, then they might try to put these worries aside and concentrate on the peaceful surroundings or the 'flow of their current golf swing

Question 43

what can mindfulness lead to?

Answer 43

Can lead to the 'peak flow experience ' or zone of optimum functioning

Question 44

Cognitive stress management Describe goal setting

Answer 44

-often used to increase a performers motivation and confidence -participants in sport often faced with complex and threatening situations-> may feel anxious |> goal setting can help alleviate this anxiety and ultimately enhance performance -effective cognitive strategy to manage stress in sport-> following SMART

Question 45

Cognitive stress management How can goal setting also alleviate stress in sport at lower levels of performance?

Answer 45

e.g someone who might want to become fitter and healthier may set short-term goals leading to longer term goals -setting goals such as being able to walk a couple of miles before being able to jog the same distance may limit the stress experienced because the short-term goal is achievable for most people

Question 46

Cognitive stress management what are the different types of goals? Describe each of them

Answer 46

-Outcome goals are related to the end result. Sports people and their instructors often set goals to win or are concerned with the outcome of the competition -Performance goals-> concerned with performance judged against other performances-> e.g a certain time to be achieved in order to better the last time recorded. These goals are related to specific behaviours |> performance goals may affect outcome goals -Process- orientated goals concentrate on the performers technique and tactics- in other words, what a perfumer had to do to become more successful.

Question 47

Cognitive stress management Evaluate goal setting when dealing with stress

Answer 47

-to help a sports person deal with stress/ anxiety over the outcome, success may be redefined -personal performance goals may be less stress- inducing than outcome goals-> will put participant in position of control -emphasis could shift more towards more processed goals-> for example to develop sports performance skills or strategies -a move away from outcome goals-> e.g whether you win a particular sports competition- may make losing bearable+ less stressful |> reaching stress/ anxiety -setting goals such as personal bests can help the sports person to focus on performance + process- type goals

Question 48

Cognitive stress management How does goal specificity affect goal setting?

Answer 48

-clearly defined goals-> better performance -evaluation of goals is also difficult if the goals have not been clearly defined -sports involving objective measurements, e.g time, are easier to make specific, but is is possible to set goals in most activities

Question 49

Cognitive stress management what are other factors affecting goal setting?

Answer 49

-long term and short term goals -sharing decision-making

Question 50

Cognitive stress management How do long and short term goals affect gaol setting?

Answer 50

-achievement of long-term goals is a progressive process and must start with achieving short- term goals -many athletes use realistic target dates to help them achieve short term goals -short term goals provide a greater opportunity for success |> can reinforce positive feelings and in turn help control stress/ anxiety levels

Question 51

Cognitive stress management How does sharing decision- making affect goal setting?

Answer 51

-goals set through negotiation and agreement-> more effective than externally set goals -the participant will have sense of ownership over the goal-> will be better motivated to achieve -goal setting also likely to be fairer and more realistic if all parties involved have an input

Question 52

Somatic stress management techniques what do they involve?

Answer 52

involve relaxation exercises that concern the body's muscles rather than concentrating on the mind

Question 53

Somatic stress management techniques Name the techniques

Answer 53

-relaxation -progressive muscular relaxation -biofeedback -centring technique -breathing control

Question 54

Somatic stress management techniques Describe relaxation

Answer 54

-mainly controls somatic anxiety but can work on cognitive -help players adopt a calm and positive attitude before a game -requires practice-> better if they are progressive -self direct relaxation needs plenty of practice to be effective -athlete with help from coach concentrates on each muscle group separately and relaxes it |> eventually athlete can perform without help or with aid of pre recorded tape -aim of self- relaxation is to take as little time as possible to become fully relaxed -time factor is crucial in order to us before or during a comp -effective if athletes are aware of of muscles to be relaxed

Question 55

Somatic stress management techniques Describe progressive muscular relaxation

Answer 55

-developed by Jacobsen in 1932 -sometimes referred to as Jacobean technique -lengthier process initially than self- relaxation -technique is concerned with learning to be aware and of an the feel the tension in the muscles rather than getting rid of this tension by letting go -becomes more effective with practice -although it may take longer to master-> many top performers find it helpful, especially leading up to a competition -also helped many to achieve a better nights sleep before a comp |> and can be good prep for imagery exercises.

Question 56

Somatic stress management techniques Describe biofeedback

Answer 56

-gives an anxious person in sport the opportunity to understand their physiological responses to stress -biofeedback-> process by which different kinds of equipment are used to collect information on a number of physiological responses -info and data include: heart rate, blood pressure and respiration rates -performer records this information, possibly reacting to it in different ways-> they are aware of how their body is working |> this affects the emotions and levels of stress they experience

Question 57

Somatic stress management techniques When do sports coaches often use biofeedback

Answer 57

-coaches often use this method to encourage an athlete to deal effectively and with less stress/anxiety, the body's reaction to exercise -for example-> a heart rate monitor may be sued to collect data on heart rate during exercise or at rest -if the athlete realises that their heart rate is increased too much at the start of the race+ is causing too much anxiety |> they can develop strategies to combat this stress response by using slower, deeper breathing techniques and mental imagery for example

Question 58

Somatic stress management techniques What can biofeedback help with?

Answer 58

-can help with imagery or visualisation to reduce stress and enhance relaxation |> for example-> if blood pressure is raised too much is a situation where there is an audience and this causes stress- athlete can maintain focus by directing their attention to a specific aspect of they performance -> this can help them in developing mental cues to eliminate distractions, e.g the noise of the crowd

Question 59

Somatic stress management techniques In some sports, what can biofeedback involve?

Answer 59

-can involve simulation machines to help the sports performer prepare for the event both physically and emotionally-> controlling the level of stress/ anxiety they experience and therefore managing stress effectively -e.g in winter sport of bobsleigh -athletes have used a computer- controlled simulator to precisely replicate or copy the sensations that may be experienced on a specific bobsleigh track -biofeedbcak data such as heart rate on a run with the athlete experiencing the effect of the gravitational forces are noted -when the athlete knows that a difficult part of the course lies ahead-> they may experience high stress/ anxiety -once the athlete realises this-> can employ strategies to control this anxiety-> turning it into a positive rather than a negative aspect by anticipating when it will occur in the 'real world' |> therefore, they will be more prepared in the actual event -

Question 60

Somatic stress management techniques What does biofeedback teach an athlete?

Answer 60

-teaches the individual how to control the brain's activity and maintain the proper brainwave levels to achieve a calm and focused state -by returning the body to a healthier physiological state, the feelings of doubt and confusion, as well as the feelings of fear and panic throughout the body are removed

Question 61

Somatic stress management techniques Describe centring technique

Answer 61

-centring or centering technique combining both somatic and cognitive responses that is used by sports performers to control stress/ anxiety -this technique is similar to mindfulness-> you focus on the here and now -concentration is shifted to the centre of the body -the mind recognises that the body is responding to a stressful event in a particular way-> e.g by increasing heart rate or sweating and shaking -> this feedback occurs as a result of energy flowing through the body -athlete through centring technique will then redirect the energy to the centre of the body and achieve a calm and steady state

Question 62

Somatic stress management techniques what is the basic skill to master for effective centring practice?

Answer 62

-focus on breathing -pay attention to each inhalation and exhalation and you take note of every sensation that occurs as the air flows in and out of the nostrils and as the air enters the lungs -with each breathing you may notice the sensations of heat, cold and the speed of airflow

Question 63

Somatic stress management techniques how do you begin centring practice?

Answer 63

-simply start in a peaceful place -no distractions -focus your attention on the rate of breathing while maintaining a slow, steady pace -in order for this to become a useful skill on the pitch-> should practice often so that you can use it automatically |> reducing stress/ anxiety and distraction the you need it most, ding competition or training

Question 64

Somatic stress management techniques Describe breathing control

Answer 64

-most basic way to lower stress/ anxiety and to try and relax is using somatic technique o controlled breathing, mainly through deep, slow breaths.

Question 65

Somatic stress management techniques what are the benefits of deep breathing?

Answer 65

-ensures you get enough oxygen so your body can exercise effectively -by getting more oxygen into your body-> you will be more relaxed and feel more in control and less stressed -this will give you greater confidence and enable you to combat any negative thoughts -focusing on breathing can also help you take your mind of things that are making you anxious

Question 66

Somatic stress management techniques who and when is breathing control use din sport?

Answer 66

-for athletes who participate in sports that involve a series of short performances scuba s tennis and gold, deep breathing can help and should be part of routines between short performances-> for example, in gold, walking between shots, or between serves in tennis