Wk 1 Flashcards
(36 cards)
What are 2 other terms for activation control?
Arousal management
Stress management
Describe the stress process (x3)
Stimulus - eg competition
Appraisal - primary (threat level?), secondary (perceived coping resources)
response - di/stress Response (can be influenced by active coping/CB intervention)
How does anxiety interfere with performance? (1, 1, 4)
Physiol changes: muscle tension, HR; and Attention changes: narrowing, internal focus; equal Disturbed fine muscle coord and timing Rushing Unable to attend to task-relevant cues Fatigue, muscle tightness
What factors cause/predict state anxiety? (x2)
Personal
Situational
What 7 personal factors cause/predict state anxiety?
Expectations Cognitive appraisal Coping style Trait anxiety Perfectionism Fear of failure Low self-confidence
Describe two models of stress and performance
The U model: performance peaks at mid-range of stress
Catastrophe model: low skill plus high trait anxiety = catastrophic performance failure
What 2 situational factors cause/predict state anxiety?
Importance of event
Uncertainty
What is the most effective way to overcome stress and anxiety? (x2)
Not change the situation,
But the way you deal with it
What are the top 7 stress coping strategies used by athletes?
Psych training Physical training/strategising Somatic relaxation Hobbies Social support Prayer Substance abuse
Give 4 egs of psych training skills athletes use to manage stress
Imagery
Meditation
Self-talk
Positive thinking
Give 2 egs of physical training/strategising used by athletes to manage stress
Training hard
Videos of opposition
Give 3 egs of somatic relaxation techniques used by athletes to manage stress?
Progressive muscle relaxation
Massage
Sleep
What is the most effective way to maximise performance through activation control? (x2)
ID mental-emotional state associated with high performance
Then program those responses to automaticity
What theory is common in the area of ‘ideal performance state’? (x1, which is… x1)
Flow theory
Being in the zone - when task difficulty matches skill, you can automate
What 3 stages contribute to psychological automaticity?
Experience prior to performance
psychological processes
Experience during performance
Give egs of factors that contribute positively to the ‘experience prior to performance’ stage of psychological automaticity? (x15)
Self- aware Nerves present Positive thought Present moment thinking Confident Clear mind Automatic routine Following plans Focused on self Process oriented Relaxed/calm Feafless Positive body language Comfortable physical state Enjoyment
Give egs of factors that contribute positively to the ‘psychological processes’ stage of psychological automaticity? (x4)
Self-regulation
Adaptation
Control
Trust
Give egs of factors that contribute positively to the ‘experience duringperformance’ stage of psychological automaticity? (x6)
Automatic execution No conscious though Ltd to no recall Focused on immediate execution Felt effortless Successful skill execution
What is involved in IDing own response to anxiety? (x4)
Build awareness of signs of over-activation:
Physiol - HR, RR
Psych - thoughts, feelings
Behavioural - poor performance, lost rhythm
How might you ID your personal patterns of over-activation? (x3)
Notice signs and symptoms (tension, thoughts)
Diary
Others (family, coach)
What are 2 basic principles of relaxation training?
Acknowledge that its a skill - requires practice
Need to create right physical/mental climate to learn/practice
Name 4 factors involved in right physical/mental climate to learn/practice relaxation
Quiet environment
Comfortable position
Mental cue
Passive/positive attitude
What 2 types of strategies can be used to regulate activation levels?
And you should… (x1)
Behavioural/somatic
Cognitive
Learn techniques from both categories
Name 4 behavioural/somatic techniques used to regulate activation levels
Breathing
PMR
Biofeedback
Yoga
