Stress Managment

Question 1

Stress

Answer 1

a negative response of the body to a threat causing anxiety

Question 2

Distress

Answer 2

A positive response of the body to a threat

Question 3

Cognitive

Answer 3

Psycological

Question 4

Somatic

Answer 4

Physiological

Question 5

Cognitive

Answer 5

Anxiety fear agression

Question 6

Somatic

Answer 6

Swearing shaking feeling sick

Question 7

Cognitive stress

Answer 7

Cognitive:
■ Psychological- Negative thoughts and feelings
■ Irrational thoughts
■ Can cause attentional narrowing (less information taken in and processed) this can be ok for the experienced performer who’s base response is the correct one but a novice doesn’t have the correct motor programmes developed

Question 8

Somatic

Answer 8

Physiological- increased HR, Temp, Sweating, Nausea, Muscular Tension

Question 9

Somatic - biofeedback

Answer 9

Using a device to help recognise the physical changes that happen under stress
■ Measure: Heart rate, Breathing Rate, Muscle Tension, Temperature or electrical activity
■ This helps the performer to recognise when they are stressed and they can use techniques to calm down

Question 10

Somatic - progressive muscle relaxation

Answer 10

■ Alternating between a period of muscle tension and relaxation
■ Muscles are tensed, held and then relaxed
■ You should work from the extremities to the core

Question 11

Somatic - centering

Answer 11

Breathing Control whilst relaxing the chest and shoulders using
controlled breaths
■ Slow breathing diverts attention away from the stressful situation
■ E.g a kicker at goal in rugby

Question 12

Somatic - breathing control

Answer 12

■ Controlling and concentrating on the rate of depth of
breathing
■ This allows the performer to relax and be less distracted

Question 13

Cognitive - -thought stopping

Answer 13

Using a trigger to remove unhelpful thoughts
■ Redirects to more positive thoughts
■ This must be practised
■ E.g Cricketer tapping the floor before a bowl

Question 14

Positive self talk - cognitive

Answer 14

Replacing negative thoughts about performance with positive ones
■ It can help to focus on a tactic/ strategy
■ Used with negative thoughts
■ E.g A badminton player may talk to themselves about feet positioning/ Nerves before a race

Question 15

Cognitive - -imagery

Answer 15

recreating a feeling of successful movement
■ Formation of mental pictures of a good performance
■ Can involve creating a calm place
■ Eg a Netball shooter can imagine the satisfaction of scoring a goal to win the game

Question 16

Cognitive visualisation

Answer 16

Visualisation- Using a mental image of the skill
■ Can help to overcome pressures

Question 17

Cognitive - mental rehearsal

Answer 17

Going over the movements in your mind
■ Best in a calm situation
■ E.g Trampolinists think of each move in a sequence before performing

Question 18

Visualisation, Imagery and Mental Rehearsal can be

Answer 18

Internal (kinaesthesis and emotions of the mvt), experiencing the feeling/ sensation of the mvt
■ External (environment, details of the pitch and opponents) seeing yourself complete the mvt

Question 19

Cognitive - attentional narrowing

Answer 19

6- Attentional Control and Cue Utilisation-
■ higher the stress less information processed
■ Attentional Control- Changing the focus of attention to detect relevant cues
■ Attentional Narrowing- Less information is absorbed as stress and arousal increase
■ Cue Utilisation- The ability to process information is directly linked to the level of arousal
■ Under stress you focus on less cues from the environment and miss key cues affecting decision
making known as Attentional Wastage resulting in reduced performance
■ At lower levels of stress more information is absorbed and performance successful

Question 20

Attention in sport – focusing on relevant cues
Niddefer’s model of Attentional Focus

Answer 20

– Broad – attending to several stimuli with wide vision.
– Narrow – focusing on one or two cues.
– Internal – inner thoughts.
– External – looking at the environment.

Question 21

Goal setting

Answer 21

■ Targets must be SMARTER
■ Specific – to the sport / performer
■ Measurable – quantitative / objective
■ Accepted / agreed – by performer and coach
■ Realistic / achievable – within performance capability
■ Time phased – long / short term goals / deadlines
■ Evaluate
■ Redo