Psychological performance enhancement (1)
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Transcript of Psychological performance enhancement (1)
Psychological Strategies to enhance performance
Unit 4 AOS 2
Sports Psychology
Is the sports science that seeks to understand psychological and
mental factors that affect performance in sports, physical activity and exercise, and apply these to enhance individual and
team performance.
Sports Psychology
The work of sports psychologists tends to focus on techniques that athletes can use in competitive and training situations to maintain control, concentration, confidence and commitment (the four C’s) :-
Sports Psychology
control (the ability to maintain emotional control regardless of distraction)
concentration (the ability to maintain focus)
confidence (the belief in one’s own abilities)
commitment (the motivation to continue working towards agreed goals).
Control
Strategies used to help enhance performance control: Sports Performance Anxiety Test Understanding and controlling arousal
(inverted U theory, drive theory, optimum arousal theory)
Progressive muscle relaxation, centered breathing, meditation, pre-comp psych-up)
Meditation
Involves reducing the number of cues and noises to the brain, therefore relaxing the CNS.
It can lower blood pressure and HR
Slow breathing relaxes muscles
Breathing Techniques
Instructions is needed so the athlete can get the techniques correct
Helps with the inhalation and exhalation of air with obvious benifits
Mental Imagery
Relaxing the body and imagining/creating life-like situations
EG: Imagining yourself performing a certain activity or an activity you just performed
Powerful relaxation, reflective, training, confidence building tool
Factors Influencing Recovery
Time: Sleep:
Recovery Aids: Skins
Monitoring Training And Recovery
Monitoring techniques include: Keeping a training log Coach obervation and communication
with the athlete Development of the athlete individual
physical and mental monitoring techniques
Warning signs of non-adaptation (coach observation)
Direct communication Athlete says:▪ I have heavy legs; I don’t feel well; I am tired
Body Language Facial expressions, look in their eyes, bending
over to recovery from an effort, bad technique Physiological
▪ Increase in resting HR; loss of body weight; loss appetite
Psychological Low motivation; low concentration; agressiveness
Warning signs/symptoms of non-adaptation
Sudden increase in morning heart rate (20% above normal)
Non-responsive to relaxation techniques
Sleep disturbancesLow quality of sleep for more than
two daysFeeling constantly tired
Overtraining
Also known as burnout Characterised by a number of
emotional, behavioral, psychological and physical symptoms
You are probably suffering from overtraining:
If you find your performance is starting to plateau or decrease and your training levels are the same.
If the athlete has prolonged fatigue
Overtraining
Can result in Excessive fatigue Illness Injury
Why Does it Happen?
Poor program design An imbalance between training and recovery Excessive overload + inadequate rest Training monotony Inadequate monitoring techniques in place Long term fatigue occurs gradually and is hard to
monitor Inadequate nutrition, sleep Anxiety about other factory in life (job, money,
relationships) Failure to achieve goals Mental conflict Lifestyle
Preventing Overtraining
Well-designed training program with a high priority on rest and recovery
Balance between work and rest Allow at least 24-48 hours recovery
after a hard session Careful monitoring of physiological and
psychological conditions of the athlete Monitoring of any overtraining
symptoms Good diet Overtraining signs shouldn’t be ignored
Psychological Signs/symptoms Moodiness Irritation and angry Loss of competitive drive Loss of motivation and enthusiasm Reduced concentration Lack on energy Inability to relax Altered sleep patterns Boredom Reduced confidence And more (p. 297)
Physiological Signs/symptoms Soreness Heaviness Weakness in the muscles Body aches Increase evidence of injury Prolonged fatigue Delayed recovery from training Elevated resting HR Dehydration Increase susceptibility to illness Weight loss Nausea Gastrointestinal disturbances