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Sports psychology, Reticular Activating System (RAS) in brain stem, In…

- - - - Imagery
    - - Also a 12wk study show increased muscular strength
  - - - Steps:Find a mantra e.g. 'I can do this',
        expend the mantra to sth like I can do it, I have been practising for a long time. Pair with a positive mental image
    - - Help with asking open ended questions
- - - - Interest, love of the sport
      - Sense of accomplishment, pride
    - - Money,awards, praise
    - - Arousal: in the context of psychology is 'state of being psychologically alert, awake and attentive'
  - - - Contemplation
        
        Preparation
        
        Action
        
        Maintenance
        
        Acknowledgechange is required, but thinking about pros and cons
      - not yet acknowledged that change is required or may simply have no desire to change
- - - - Need to acknowledge that. Some suggestions:
        Positive self-talk
        Arrive early and warm up
        Preparation
        Visualisation
    - - Stayin the present
        Focus on breathing
        Compete without the care for outcome
    - - First Identify what went well
        Work on improving weakness
- - - - The SAS-2 includes:
        -somatic anxiety factor
        -worrying factors
        
        concentration disruption factor
        
        Questions 2, 6, 10, 12 & 14:
        measures arousal of anxiety before or during competition
        
        Questions 3, 5, 8, 9 & 11:
        cognitive dimension of anxiety — what the athlete is thinking, fearing, worrying about in competitive sport situations
        
        Question 1, 4, 7, 13 & 15:
        measure how sport anxiety affects an athlete’s ability to focus
  - - - • Centering and focusing
        
        Pre-performance routine e.g. golf swing
        
        Breathing
        Finding centre of gavity - 5cm under navel+ breathing can creat strong balance and control
        
        Cue words like strong
      - • Working on maintaining a positive attitude
      - •Incorporating superstitions and rituals
        
        E.g. lucky socks, fav racquet
      - • Developing self-control
        
        Delayed gratification
      - • Relaxation techniques
        
        Massage
        Meditation
        yoga
        All the other methods
      - • Time management.
      - •Implementing pre-performance routines