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
