3 Sport psychology WJEC AS A 1 Level

3. Sport psychology WJEC AS / A 1 Level Physical Education Stress, arousal, anxiety index previous next stress, arousal, anxiety 1

3. Sport psychology WJEC AS / A 1 Level Physical Education INDEX 3 4 5 6 7 8 10 12 14 16 17 18 20 22 24 26 STRESS AND STRESSORS PSYCHOLOGICAL STRESS EFFECT OF STRESS ON PERFORMANCE SYMPTOMS OF STRESS AROUSAL ANXIETY AROUSAL AND DRIVE THEORY INVERTED U THEORY AROUSAL CURVES CATASTROPHE THEORY TASK DIFFERENCES ZONE OF OPTIMUM FUNCTIONING (ZOF) PEAK FLOW THEORY CHOKING AND OVERAROUSAL THE EFFECT OF AUDIENCE index previous next 27 30 31 33 34 35 36 37 38 39 40 41 42 MEASUREMENT OF ANXIETY THE MANAGEMENT OF STRESS COGNITIVE RELAXATION TECHNIQUES COGNITIVE STRESS MANAGEMENT CONCENTRATION STRESS MANAGEMENT TECHNIQUES PROGRESSIVE MUSCLE RELAXATION – PMR SOMATIC RELAXATION TECHNIQUES MENTAL PRACTICE / REHEARSAL MENTAL PREPARATION FOR PERFORMANCE MENTAL PRACTICE STRESS CONTROL TECHNIQUES MENTAL PREPARATION FOR PERFORMANCE stress, arousal, anxiety 2

3. Sport psychology WJEC AS / A 1 Level Physical Education STRESS AND STRESSORS STRESS • a response of the body to any demands made on it • symptoms of stress – physiological – psychological – behavioural index previous next stress, arousal, anxiety 3

3. Sport psychology WJEC AS / A 1 Level Physical Education STRESSORS social • disapproval of parents / peers • rejection by peers / parents • isolation from normal social interactions chemical / biochemical • harm by ingestion of substances bacterial • illness caused by micro-organisms physical • injury / pain / exhaustion climatic • extremes of weather • hot weather for endurance activities • rain and cold on bare skin psychological • mismatch between perception of demands of task • and ability to cope index previous next stress, arousal, anxiety 4

3. Sport psychology WJEC AS / A 1 Level Physical Education PSYCHOLOGICAL STRESS EXTERNAL - THE SITUATION • perception of the demands of the situation • example : I’ve got to run a PB to win INTERNAL • perception of the performer’s ability to cope • example : I got a terribly slow start last time COMPETITIVE ORIENTATION • perception of the importance of the situation • example : there’s a gold medal hanging on this index previous next stress, arousal, anxiety 5

3. Sport psychology WJEC AS / A 1 Level Physical Education EFFECT OF STRESS ON PERFORMANCE INHIBITION • inhibition of performance PERFORMANCE OF SKILLS • stress may act directly on the information processing of skill • motor elements of skill are performed less well • muscles tense • muscular control is reduced CONCENTRATION • concentration is difficult • span of attention is narrowed STRESS • awareness of being under stress itself acts as a stressor index previous next stress, arousal, anxiety 6

3. Sport psychology WJEC AS / A 1 Level Physical Education SYMPTOMS OF STRESS PHYSIOLOGICAL SYMPTOMS • increased heart rate • increased blood pressure • increased sweating • increased breathing rate • decreased flow of blood to the skin • increased oxygen uptake • dry mouth PSYCHLOGICAL SYMPTOMS • worry • feeling overwhelmed • inability to make decisions • inability to concentrate • inability to direct attention appropriately • narrowing of attention • feeling out of control index previous next BEHAVIOURAL SYMPTOMS • rapid talking • nail biting • pacing • scowling • yawning • trembling • raised voice pitch • frequent urination stress, arousal, anxiety 7

3. Sport psychology WJEC AS / A 1 Level Physical Education AROUSAL • a state of mental and physical preparedness for action index • this is the level of inner drives • which forces the sportsperson to strive to achieve • achievement motivation previous next stress, arousal, anxiety 8

3. Sport psychology WJEC AS / A 1 Level Physical Education AROUSAL • needs to be under control • and at the right level depending on the task • a faster heart rate • faster breathing rate • sweating • ability to focus (concentrate) • response to danger RETICULAR ACTIVATING SYSTEM • RAS is a system within the brain which causes arousal • extroverts have lower levels of intrinsic arousal than introverts • hence extroverts seek situations of high arousal • introverts seek low arousal situations index previous next stress, arousal, anxiety 9

3. Sport psychology WJEC AS / A 1 Level Physical Education ANXIETY • an emotional state • similar to fear • index associated with – physiological (somatic) arousal – psychological (cognitive) arousal – feelings of nervousness – feelings of apprehension previous next stress, arousal, anxiety 10

3. Sport psychology WJEC AS / A 1 Level Physical Education ANXIETY TRAIT ANXIETY - A TRAIT (Speilberger) • an inbuilt (trait) part of the personality • a tendency to be fearful of unfamiliar situations • a tendency to perceive competitive situations as threatening • a tendency to respond to competitive situations with apprehension and tension STATE ANXIETY - A STATE • an emotional response to a particular situation • characterised by feelings of nervousness and apprehension • often temporary index previous next stress, arousal, anxiety 11

3. Sport psychology WJEC AS / A 1 Level Physical Education AROUSAL AND DRIVE THEORY (HULL) • • • index the higher the arousal level the higher the achievement or performance level the more likely that a well-learned skill (a dominant response) will be produced previous next stress, arousal, anxiety 12

3. Sport psychology WJEC AS / A 1 Level Physical Education AROUSAL AND DRIVE THEORY WITH INCREASED AROUSAL • the dominant habit or most usual behaviour will be reproduced • a poorly-learned skill will give a performance full of mistakes • a well-learned skill will give a skilled performance index previous next stress, arousal, anxiety 13

3. Sport psychology WJEC AS / A 1 Level Physical Education INVERTED U THEORY (YERKES and DODSON) • • • there is an optimum arousal level if aroused more than this performance will decline index previous next stress, arousal, anxiety 14

3. Sport psychology WJEC AS / A 1 Level Physical Education INVERTED U THEORY THE POSITION OF OPTIMUM AROUSAL DEPENDS ON: type of activity and task complexity • gross skills (weight lifting) require high arousal • fine skills (snooker) require low arousal skill level of the performer • the more skilful the performer • the higher the optimum arousal could be personality of the performer • the more extrovert the performer • the higher the arousal likely for optimum performance • whereas introverts would optimise performance at lower arousal levels index previous next stress, arousal, anxiety 15

3. Sport psychology WJEC AS / A 1 Level Physical Education AROUSAL CURVES BEST PERFORMANCE • Sam’s performance has the highest level PSYCHING UP • Jon’s best performance takes place at the highest arousal level • he needs to psych himself up the most to achieve optimum performance CONTROLLED AROUSAL • Ted’s best performance takes place between a narrow range of arousal levels • therefore arousal needs to be carefully controlled index previous next stress, arousal, anxiety 16

3. Sport psychology WJEC AS / A 1 Level Physical Education CATASTROPHE THEORY (FAZEY and HARDY) • here performance increases as arousal increases • but if arousal gets too high • a complete loss of performance occurs • example: the golfer who tries too hard and completely misses the fairway from his drive at the 18 th hole when in a winning position • example: the gymnast who completely messes up her previously well-executed routine in a national final • anxiety affects arousal index previous next stress, arousal, anxiety 17

3. Sport psychology WJEC AS / A 1 Level Physical Education TASK DIFFERENCES OPTIMUM AROUSAL • can be identified • can be controlled by successful performers index • depends on: – circumstances – personality of performer – ability of performer • also whether tasks are: – simple or complex – fine or gross – strength or endurance – information processing previous next stress, arousal, anxiety 18

3. Sport psychology WJEC AS / A 1 Level Physical Education TASK DIFFERENCES COMPLEX or SKILFULLY DIFFICULT TASKS • fine, delicate and highly controlled • or information processing tasks • high arousal interferes with task • sometimes very low arousal is required (calmness) • close control required • narrow band of arousal best SIMPLE or GROSS TASKS • easy or large basic movements or strength or endurance tasks • bigger margin for error • broader optimal arousal zone • tolerate bigger arousal levels before performance falls index previous next stress, arousal, anxiety 19

3. Sport psychology WJEC AS / A 1 Level Physical Education ZONE OF OPTIMUM FUNCTIONING (ZOF) HANIN • optimum level of arousal is not always at mid point of the inverted U • best performance will vary between sportspeople • some athletes will peak at low arousal • other athletes will peak at medium arousal • further athletes will peak at high arousal for the same task index previous next stress, arousal, anxiety 20

3. Sport psychology WJEC AS / A 1 Level Physical Education ZONE OF OPTIMUM FUNCTIONING (ZOF) THE ZONE • an athlete’s best performance will be in a zone (not just a point of optimum performance) • • different athletes will respond differently to the same arousal situations they will have different zones of arousal • optimum performances depend on personality, skill / task, degree of habit • habit = strength and permanence of a correctly learned skill index previous next stress, arousal, anxiety 21

3. Sport psychology WJEC AS / A 1 Level Physical Education PEAK FLOW THEORY CSIKZENTMIHALYI • flow is an optimal experience • which is intrinsically rewarding • flow is a period of peak performance • when the performer feels totally involved without effort without having to concentrate • • • if skill level exceeds task demands (task is too easy) performer is bored if task demands exceed skill level (task is too hard) performer becomes anxious index previous next stress, arousal, anxiety 22

3. Sport psychology WJEC AS / A 1 Level Physical Education PEAK FLOW THEORY PEAK FLOW OCCURS WHEN : • task demands match skill level of performer • actions of performer become automatic • concentration is total without effort • performer feels in control without effort • performer loses self-consciousness • time appears to speed up • or time appears to slow down • performer feels exhilarated by activity PEAK FLOW IS ACHIEVED WHEN : • performer has positive mental attitude • performer controls anxiety • performer maintains concentration and confidence (maintains focus) • peak fitness is maintained index previous next stress, arousal, anxiety 23

3. Sport psychology WJEC AS / A 1 Level Physical Education CHOKING AND OVERAROUSAL CHOKING index • high arousal can cause a performer to have negative thoughts • negative thoughts of failure or lack of success can creep in if a performer is over-aroused • these thoughts can affect the performer’s confidence and create an almost complete inability to perform skills properly • this is choking and is an aspect of inverted U theory previous next stress, arousal, anxiety 24

3. Sport psychology WJEC AS / A 1 Level Physical Education CHOKING AND OVERAROUSAL CHOKING • examples are: – the snooker player who misses an easy shot when in the final frame of an important match – the golfer who misses the fairway from the tee when in the lead in a competition – this particularly applies to sports which use a fine skill • choking can be controlled by cognitive management techniques (see slides below) • anxiety affects arousal, and these theories can also apply to how anxiety affects performance index previous next stress, arousal, anxiety 25

3. Sport psychology WJEC AS / A 1 Level Physical Education THE EFFECT OF AUDIENCE AROUSAL CAUSED BY AUDIENCE EVALUATION (development of a correct dominant response) • audience evaluation causes arousal • • if a skill is poorly learnt (early in the learning curve) then arousal causes incorrect response because incorrect response is dominant if a skill is well-learnt (later in the learning curve) then arousal causes correct response because the correct response is dominant look at inverted U theory for connection between arousal and performance index previous next stress, arousal, anxiety 26

3. Sport psychology WJEC AS / A 1 Level Physical Education MEASUREMENT OF ANXIETY There are 3 different METHODS of measurement : OBSERVATIONS QUESTIONNAIRES PHYSIOLOGICAL MEASURES OBSERVATIONS have the following advantages and disadvantages : • made during an actual event • directly related to performance • but difficult to quantify accurately • varies according to the competitive nature of the event • may be influenced by the observer’s views and attitudes index previous next stress, arousal, anxiety 27

3. Sport psychology WJEC AS / A 1 Level Physical Education MEASUREMENT OF ANXIETY QUESTIONNAIRES have the following disadvantages and advantages : • before or after the event • not directly related to performance • rigidly and systematically set out • transient feelings or attitudes may be expressed • • • but would be able to quantify accurately would not be influenced by another can be used to assess specific traits COMMONLY USED QUESTIONNAIRES are : • Martens’ Sport Competitive Anxiety Test (SCAT) • Martens’ Competitive State Anxiety Inventory (CSAI) • Speilberger’s State, Trait Anxiety Inventory (STAI) • Smith’s Sport Anxiety Scale (SAS) reference : Webster, AS/A 2 Sport Psychology Guide, 978 1 901424 46 1, JRP index previous next stress, arousal, anxiety 28

3. Sport psychology WJEC AS / A 1 Level Physical Education MEASUREMENT OF ANXIETY PHYSIOLOGICAL MEASURES have the following disadvantages and advantages : • can be made during, before or after the event • directly related to performance • systematically and scientifically recorded • • and would be able to quantify accurately can be used to assess stress or anxiety PHYSIOLOGICAL MEASURES are : • heart rate monitoring • skin conductivity devices (measure sweating) • disadvantages are that such devices are affected by the exercise intensity being undertaken index previous next stress, arousal, anxiety 29

3. Sport psychology WJEC AS / A 1 Level Physical Education THE MANAGEMENT OF STRESS index previous next stress, arousal, anxiety 30

3. Sport psychology WJEC AS / A 1 Level Physical Education COGNITIVE RELAXATION TECHNIQUES IMAGERY RELAXATION • think of a place with associations of warmth and relaxation • imagine the activity or technique • practise in non-stressful situations • use prior to competition Helen Roscoe Photography index previous next stress, arousal, anxiety 31

3. Sport psychology WJEC AS / A 1 Level Physical Education COGNITIVE RELAXATION TECHNIQUES THOUGHT STOPPING • when negative thoughts or worry (about failure) begin • performer should immediately think ‘STOP’ • and substitute a positive thought Helen Roscoe Photography index previous next stress, arousal, anxiety 32

3. Sport psychology WJEC AS / A 1 Level Physical Education COGNITIVE STRESS MANAGEMENT SELF-TALK • talking through the process of a competitive situation • talking positively, building self-confidence COGNITIVE STRESS MANAGEMENT • control of emotions and thought processes • linked to attributions • eliminate negative feelings • develop self-confidence index previous next stress, arousal, anxiety 33

3. Sport psychology CONCENTRATION WJEC AS / A 1 Level Physical Education USE OF COGNITIVE TECHNIQUES TO ASSIST CONCENTRATION • imagery • mental rehearsal • relaxation • can be used to direct the sportsperson’s mind towards a specific task Helen Roscoe Photography • • these techniques can be thought to manage the stress of the situation to manage anxiety in a productive way index previous next stress, arousal, anxiety 34

3. Sport psychology WJEC AS / A 1 Level Physical Education STRESS MANAGEMENT TECHNIQUES SELF-DIRECTED RELAXATION TRAINING PROGRESSIVE MUSCLE RELAXATION (PMR) • focus on each of the major muscle groups in turn • allow breathing to become slow and easy • visualise the tension flowing out of a muscle group • until completely relaxed • eventually combine muscle groups • and achieve total relaxation quickly Helen Roscoe Photography index previous next stress, arousal, anxiety 35

3. Sport psychology WJEC AS / A 1 Level Physical Education PROGRESSIVE MUSCLE RELAXATION - PMR FURTHER NOTES • references to this (correct definition) of PMR: – first developed and explained by Edmund Jacobson in the early 1920 s – he argued that since muscle tension accompanies anxiety, one can reduce anxiety by learning how to relax the muscular tension – PMR entails a physical and mental component (wikipedia 2010) – Brian Miller (‘Gold Minds’ 9781861261007 p 140) uses this term to describe the progressive muscle relaxation technique – used to reduce somatic tension (and hence anxiety) prior to major competitive effort of athletes – Google search reveals PMR as a technique used to reduce tension in working, sporting or personal situations index previous next stress, arousal, anxiety 36

3. Sport psychology WJEC AS / A 1 Level Physical Education SOMATIC RELAXATION TECHNIQUES CENTRING • control of physiological symptoms of stress by focusing on control of the diaphragm and deep breathing John Mc. Enroe was able to use this technique to restabilise his focus and concentration within 3 seconds of: “you can’t be serious” Wikimedia commons/Nrbelex index previous next stress, arousal, anxiety 37

3. Sport psychology WJEC AS / A 1 Level Physical Education MENTAL PRACTICE / REHEARSAL MENTAL PRACTICE • the mental or cognitive rehearsal of a skill without actual physical movement • • used by most top level sportsmen to visualise a skill or movement often prompted by tape / film or talk from a coach HOW IS IT USED? • used to review good practice and compare with poor practice (failure) • used to rehearse the ‘feel’ of a skill before action • used in dangerous situations to avoid risk • used to focus and direct attention index previous next stress, arousal, anxiety 38

3. Sport psychology WJEC AS / A 1 Level Physical Education MENTAL PREPARATION FOR PERFORMANCE MENTAL REHEARSAL • • index consciously imagine a performance rerun a past experience preview hoped-for success helps concentration helps focus on strengths and weaknesses positive effect on skill learning but not as good as actual practice previous next stress, arousal, anxiety 39

3. Sport psychology WJEC AS / A 1 Level Physical Education MENTAL PRACTICE index previous next stress, arousal, anxiety 40

3. Sport psychology WJEC AS / A 1 Level Physical Education STRESS CONTROL TECHNIQUES BIOFEEDBACK • monitor skin temperature – cold if stressed – warm if unstressed • galvanic skin response – electrical conductivity of skin increases when moist – tense muscle cause sweating • electromygraphy – electrodes taped to specific muscles – can detect electrical activity – hence tension in muscle index previous next stress, arousal, anxiety 41

3. Sport psychology WJEC AS / A 1 Level Physical Education MENTAL PREPARATION FOR PERFORMANCE GOAL SETTING • success is more likely because: – learning is focused – uncertainty is reduced – confidence is increased – practice is planned and structured – evaluation and feedback are specific index previous next stress, arousal, anxiety 42