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Mental preparation for performance - Coggle Diagram
Mental preparation for performance
Arousal
Arousal - A
physical
and
mental
state of
alertness
and
readiness
, ranging from
deep sleep
to
intense excitement
Inverted U theory
Optimal arousal levels
in sport can be described using a graph called the
inverted U theory
Performance level
(y axis) and
Arousal Level
(X axis) both move from Low to high.
The best level of performance
(optimal level)
is in the
middle
, and at the
peak
of the curve is the optimal performance level.
When arousal is
too high or too low
, depending on the skill, it can cause
low performance levels
Controlling arousal
Stress management techniques
can be used by a performer before completing a skill to
control their arousal levels
, and ensure they are
optimal
.
Deep Breathing
- Taking slow, deep breaths can lower arousal as the supply to the brain increases
Mental rehearsal (visualisation)
- By visualising a previously successful action or performance, the performer may change the way they think and behave to optimise arousal
Positive self talk
- Making sure bad thoughts are replaced by good ones can allow you to reflect and reframe your arousal
Gross and Fine Skills
Gross motor skills require
higher
levels of arousal. The performer needs to be very
alert
to make use of
strong, powerful movements
in sporting scenarios. For example a
rugby tackle.
Fine motor skills require
lower
levels of arousal. The body and mind need to be
calm
in-order to perform the
small precise movements
in sporting scenarios. For example a
put
in golf.
Direct and Indirect Aggression
Direct
Linked
directly
to another performer and usually involves
physical contact
. Linked to the rules of an activity, for example,
punching
in Boxing
Indirect
Not directly
linked to another performer and does
not involve any physical contact
. Aggression is taken out on an
object
to gain an advantage, for example hitting a
tennis ball
harder. It is allowed within the rules
Personality Types
Introverts
Shy
, quiet individuals who enjoy their own company. These people tend to play
individual sports
where fine skills are required, linking to
low arousal levels
Extroverts
Confident
, sociable individuals who enjoy to be with others. These people tend to play
team sports
with gross skills and high concentration is needed, linking to
high arousal levels
Motivation
Intrinsic
The drive from
within
, such as for pride and satisfaction (intangible reward). Performer may get real
sense of achievement
. For example a runner
beating a personal best
Advantages of Intrinsic Include:
It is deemed
more effective
than extrinsic, more likely to lead to
more effort
,
overusing extrinsic
may lead to
loss of motivation
as sometimes there can only be one winner, a performer may
rely on extrinsic motivation
Extrinsic
The drive to perform in order to gain
external
rewards such as prizes or medals. Felt by a performer when striving to achieve a reward. Can be
tangible
(money etc) or
intangible
(feedback, praise etc)
Advantages of extrinsic include:
tangible rewards can also result in feelings of
pride and self-satisfaction