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Year 11 phys Ed studies > Sports Psychology > Flashcards

Sports Psychology Flashcards

1
Q

What are the 5 mental skills

A

Smacs - motivation, arousal control, stress management, concentration, self confidence

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2
Q

What are the mental skills strategies

A

SIR - self talk, imagery, relaxation

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3
Q

Why is psychological skills training important?

A

Regular practice of mental skills will also improve physical skills. Having all mental skills is crucial to becoming a mentally tough athlete

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4
Q

Motivation

A

The direction and intensity of effort by a performer towards a given task

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5
Q

Self determination theory

A

Continuum - works out NSD/SD & extrinsic/intrinsic/amotivated

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6
Q

Things that affect mental skills

A

Age, skill level, activity type

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7
Q

Strategies for ideal motivation levels

A

Set goals, positive reinforcement, value players

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8
Q

Self confidence

A

An individuals belief that they will execute a given task ( influenced by self efficacy & self belief)

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9
Q

Self efficacy

A

Situational confidence. Forward - High self efficacy in attack, low self efficacy in defence

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10
Q

Self belief

A

Self value and ability within the team

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11
Q

Self full filling prophecy

A

high expectation of success, performance is successful, Self confidence increases

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12
Q

Ways to improve confidence

A

Previous performance success, performance routines, positive self talk, imagery, acting confidently

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13
Q

When does stress occur

A

Stress occurs when there’s an imbalance between between the task requirements and the ability of a performer to respond in a situation where failure has consequences

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14
Q

What are the 2 types of stress

A

Physical & emotional

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15
Q

Compare distress with eustress

A

Eustress - perceives task as a challenge and enhances performance
Distress - perceives task as a threat and impairs performance

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16
Q

4 stages of stress management

A

1) what are the demands of the situation (high risk?)
2) how does the performer perceive demands? (Challenge or threat?)
3) physical and mental response (responding to demands)
4) how performance was effected by stress - improved/impaired

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17
Q

What are the factors that effect stress on an individual

A

Situational sources (state anxiety) & Personal sources (trait anxiety)

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18
Q

Physiological responses to stress

A

Dry mouth, vomiting/nausea, increased respiration, blood pressure & adrenaline, need to urinate, muscular tension

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19
Q

Psychological responses to stress

A

Indecision, imagines cues, confusion, poor decision making, irritability, missed cues, loss of confidence

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20
Q

What is the consequence of having optimal stress levels

A

Self confident, motivated, alert and ready for unexpected situations, focused on tasks at hand, mentally and physically in control

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21
Q

Concentration

A

The ability to focus on the task at hand, while ignoring irrelevant cues and distractions

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22
Q

What are the 4 things concentration needs to be?

A

Selective, shiftable, maintainable, situational

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23
Q

What’s shiftable attention

A

Being able to shift attention from broad to narrow throughout a game/activity

24
Q

Maintaining attention

A

Being able to concentrate for the duration of an activity

25
Q

What’s situation awareness

A

The ability of a performer to consider game situation, positioning of teammates & opposition and then make appropriate decisions on course of action
-when to take risks
When to pass

26
Q

Nideffers model of attention

A

Determining weather a cue is

broad/narrow focus and external/internal

27
Q

Broad external cue:

A

Increased number of cues in an external environment- player looks across feild for kicking options

28
Q

Narrow external cue:

A

Blocking out distractions and focusing on specific cues in external environment
- kicking a set shot in AFL

29
Q

Broad internal cue:

A

Attention paid to internal thoughts and images

- analyse and plan/develop game plan and strategies

30
Q

Narrow internal cue:

A

Focus on specific image, thought or coaching point

- mentally rehearse upcoming performance

31
Q

What are some internal concentration distractors

A

Past events, future events, pressure of competition, body movements, fatigue

32
Q

What are some external concentration distractiors

A

Visual - crowd, defenders
Auditory - yelling, whistles
Gamesmanship - opponents

33
Q

Strategies to improve concentration

A

Desensitisation training, game specific training, break game into smaller blocks of time, game plan, positive feedback, imagery

34
Q

Arousal

A

The degree of stimulation or alertness present in an individual about to perform a given task.

35
Q

What are consequences of being overaroused

A

Nervousness, anxiety, elevated heart rate, nausea, reduced ability to concentrate on relevant stimulus

36
Q

What are consequences of being underaroused

A

Low motivation, lethargy, apathy, easily distracted, indifference to a poor performance

37
Q

What’s the inverted U hypothesis

A

A graph that shows the relationship between arousal levels and performance

38
Q

What’s anxiety

A

A negative emotion and individual interpretation of a situation. Fear of the unknown and what cannot be controlled

39
Q

Results of anxiety

A

Somatic - increased heart and breath rate, muscular tension

Cognitive - fear of failure, low self esteem, fear of judgement, high alertness

Behavioural - fidgeting, biting nails, avoiding eye contact

40
Q

What is state anxiety

A

An immediate emotional state of fear, tension and increased arousal, due to one’s environment. Varies from player to player and relates to situational stress

41
Q

What is trait anxiety

A

Anxiety relating to the personality of the performer and how they perceive the situation. Related to personal stress

42
Q

What are some strategies to reduce arousal

A

Meditation, progressive muscle relaxation, biofeedback, stress inculcation training, breathing control, autogenic training

43
Q

What are strategies to increase arousal

A

Pre competition psych up, pre competition workout, elevating breathing rate, act energetically, positive self talk, energising mental imagery, music, pre game routine

44
Q

How can positive self talk effect performance

A

It increases performance by increasing self esteem, increasing motivation, concentration and lowering stress levels

45
Q

Positive cue words and positive emotions can improve performance by:

A

Reinforcing skill learning, changing bad habits, motivating performer, focusing attention, building self confidence

46
Q

What is self talk

A

Talking/thinking to yourself prior to performance

47
Q

What is self imagery

A

Mental recreation, using as many senses as possible of a successful past performance/skill

48
Q

Senses in sport

A

Kinaesthetic, tactile, auditory, visual

49
Q

How self imagery improves performance

A

Increase neural pathways, mental template of rehearsal, slows down and isolates key correct components of complex skills, allows technique problems to be identified, practices preparation, allows athlete to experience goal achievement

50
Q

Types of self imagery

A

Internal, external

51
Q

Pettlep model of imagery

A

Physical, environmental, task, timing, learning, emotion, perspective

52
Q

How imagery effects mental skills

A

Decrease- stress

Increase- arousal, self confidence, motivation, concentration

53
Q

What is relaxation

A

An activity undertaken to reduce tension and effects of physical mental stress

54
Q

Effects of stress (mental & physical)

A

Physical - coordination

Mental - decision making

55
Q

Methods of relaxation

A

Progressive muscle relaxation, breathing techniques, music, autogenic training, self talk, massage, floatation tanks, meditation

56
Q

How relaxation affects mental skills

A

Decrease- stress, arousal (motivation)

Increase- motivation, concentration, self esteem

Year 11 phys Ed studies (4 decks)

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