Unit 4 - AOS 3 - Psychological Strategies Flashcards
Sleep
- Number one recovery and psychological strategy
- Healthy sleep habits reduce stress & anxiety which allow for optimal level of arousal and performance.
Effects of lack of sleep
- Increased reaction times
- Increased tiredness -> ^ RPE
- Decreased tissue repair (decreased human growth hormone)
- Decreased glucose metabolising activity
- Increased stress
Motivation definition
“Internal state that activates, directs and sustains behaviour towards achieving a set goal”
Types of motivation
Intrinsic - motivation from within
Extrinsic - External motivation (trophy, awards)
Positive - receiving comments that are positive to drive behaviour
Negative - drop motivation
Goal Setting effects and types
- ^ motivation
- encourages perseverance and resilience
Outcome goals, performance goals, process goals
Considerations for goal setting
Specific
Measurable
Accepted
Realistic
Time oriented
Exciting
Recorded
Confidence - what it is influenced by (2 points)
Self efficacy - Situation of self confidence or the beleif that one is confident and can perform within specific situations.
Prior experiences
Effects of lack of confidence
- Performance anxiety
- stress
- tension
- lack of effort
Effects of over confidence
- Taking it easy
- Bored
- Easily distracted
- Lack of attention
How to improve confidence
- Proper preparation prevents poor performance
- Winning/success in training
- Routine (breaths, visualising etc.)
Arousal definition
the amount of mental energy and preparedness a person has prior to performance.
under arousal
good for precision
-lack of motivation, energy, enthusiasm, effort
-slow reaction time
over arousal
good for weightlifting
- anxiety
- tension
-nervousness
-jerky uncoordinated movements
strategies for controlling arousal
distract with a set routine
(set prior to skill execution) before free throw etc
things to reduce arousal
calm music, meditation, breathing control, progressive muscle relaxation
things to increase arousal
positive self talk, up beat music, elevated breathing, visualising powerful events
definition of mental imagery
“creating or recreating an experience in your mind”
familiarise, motivates, perfect skills, reduces negative thought, refocus, see success
benefits of mental imagery
- self confidence
- developing pre competition and comp strategies
- focus attention
definition of concentration and its types
act of focusing one’s attention
broad internal, broad external, narrow internal, narrow external
choking definition
“loosing when expected to win, focusing on outcome instead of process”
- most likely strong expectations to win
definition and types of positive self talk
“mental strategy used to improve performance and reflects the link between one’s thoughts and performance”
instructional- improving technique of fine motor skills
motivational- boosting confidence
