Stress management

Question 1

Define stress

Answer 1

A perception of an inablilty to cope

OR

A state of mental or emotional strain

Question 2

Identify causes of stress

Answer 2

• Pressure (personal/ parental/ coach)
• Importance of result/ winning
• Competition
• Crowd/ evaluation by others
• Belief you might get hurt
• Climate/ heat
• Conflict
• Frustration
• Fear of failure (2016)

Question 3

Give somatic stress management methods

Answer 3

• Progressive muscular relaxation (PMR)
• Biofeedback
• Breathing control
• Centring technique

Question 4

Explain PMR

Answer 4

• The body systematically tenses and then relaxes the muscles of the body
• This enables the performer to feel the process of relaxation

Question 5

Explain biofeedback

Answer 5

The performer is able to focus on the somatic responses to stress e.g. breathing rate, heart rate. Once identified these can be controlled.

Question 6

Explain breathing control

Answer 6

The performer uses deep,slow breathes to lower somatic arousal.

Question 7

Explain the centring technique

Answer 7

Linked to mindfulness. The performer focuses on the somatic responses in the present moment.

Question 8

Identify cognative stress management techniques

Answer 8

• Positive thinking/ self-talk
• Mental rehearsal
• Goal setting
• Rational thinking
• Negative thought stopping
• Imagery
• Mindfulness

Question 9

Explain positive thinking/ self-talk

Answer 9

The performer thinks about attaining success/ winning rather than failure.

E.g. I can run a PB

Question 10

Explain mental rehearsal

Answer 10

• The performer forms a picture of the whole skill in thier mind
• This allows the mental practice of sub-routines

F1 driver ‘driving’ the track in thier head

Question 11

Explain rational thinking

Answer 11

The performer uses logic to counter negative thoughts

E.g. I have trained so hard i am capable of a PB

Question 12

Explain negative thought stopping

Answer 12

The performer blocks out/ ignores thought of failure.

Question 13

Explain imagery

Answer 13

The performer focusses on a single aspect related to the performance of the skill.

E.g. The sound of the start gun

Question 14

Explain mindfulness

Answer 14

• The performer focuses on the present/ meditation
• Past failures and future concerns are ignored

Question 15

Give disadvantages of cognative techniques:

Answer 15

• It cannot (always) be done when performing
• It doesn’t always account for somatic stress
• it takes time to practise and perfect
• Not all performers have the focus to achieve it
• Some performers may find the process stupid