Stress managment

Question 1

Stress

Answer 1

a psychological or physiological response to a demand/ stimulus placed upon an individual

Question 2

Stressors

Answer 2

the situation that causes the stressful response
e.g fustrastion

Question 3

What can cause stress in sports?

Answer 3

• performing in front of an audience
• learning a new skill
• poor performance
• performing a skill with risk of injury

Question 4

How can a warm up act as an effective tool for stress management prior to a performance?

Answer 4

it aids the process of making a performer feel ready

either:
- physiologically (increased HR, muscle temp)
- psychologically (use of cognitive stress management techniques e.g imagery)

Question 5

Somatic techniques

Answer 5

involve the athlete becoming aware of how their body feels during stressful situations

Question 6

Breathing control

Answer 6

increasing depth + reducing frequency of breathing increases oxygen supply to the brain which helps to limit stress + arousal

• provides a distraction from an external stressor

Question 7

Centering

Answer 7

Form of breathing control

Athlete focuses attention on centre of body + how the body moves when breathing

Diverts attention away from stressor
- often used by games players before attempting isolated skill e.g penalty kick

Question 8

Progressive muscular relaxation

Answer 8

Involves all large muscle groups being individually contracted then relaxed

• muscles are worked from peripery to core

Question 9

Biofeedback

Answer 9

Uses measuring devices to help athletes recognise physical changes when stressed
- allows them to recognise when physical symptoms occur so calming techniques can occur

e.g
measuring heart rate
electromypography

Question 10

Imagery

Answer 10

• can be internal/ external
• used to avoid stressful situations

Can recreate an image of the action that was successful -> athltetes can recall actual movements in their mind

Question 11

Positive self-talk

Answer 11

Negative thoughts replaced with positive thoughts

• can be used to help the player focus on tactic/ coach advice

Question 12

Thought Stopping

Answer 12

When a negative thought occurs, performer uses a trigger to remove them
-> prior learning of cue is vital to success

The trigger to remove them could be a simple movement or rehearsed action e.g hitting bat on floor

Question 13

Mental rehearsal

Answer 13

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

Best done in calm situations before event
- aids memory

Question 14

Attention control + Cue utlisation

Answer 14

CUE UTLISATION - ability ti take in info is directly linked with arousal levels
-> at low levels performer can process a lot of cues

At high arousal only limited info can be processed - some may be lost -> ATTENTION WASTAGE

ATTENTION NARROWING -as stress + arousal increase - ability to take in info decreases

At moderate arousal level, performer can take in relevant info -> Successful performance

Question 15

Visualisation

Answer 15

Uses mental image of skill- practiced when performing it in training
- re-lived when skill is performed
- gives player the confidence to deal with different situations

INTERNAL IMAGE
- kinasethic feel
- looks at emotions + feelings involved in skill

EXTERNAL IMAGE
- player has image concentrated on environment