Self-Confidence, Arousal and Sporting Performance Notes

Self-Confidence, Arousal and Sporting Performance Notes

Stress

  • Definition: Stress is a normal reaction to challenging situations; it is a state of physiological or psychological tension produced by internal or external factors (stressors).
  • Effects on Performance:
    • A moderate level of stress can enhance athletic performance.
    • Excessive stress can impair performance.
  • Types of Stress in Athletes:
    • Life Stress: Impact of personal life challenges.
    • Training Stress: Pressure from rigorous training schedules.
    • Competition Stress: Anxiety related to performance in competitive settings.
    • Burn-out: Physical and emotional exhaustion due to prolonged stress.

Anxiety

  • Definition: Anxiety represents physiological and emotional arousal associated with feelings of apprehension, worry, or uneasiness about potential undesirable outcomes.
  • Arousal:
    • Arousal is the body's overall state of excitement and readiness for action.
    • Levels of arousal vary:
    • High Arousal: Increased alertness and readiness.
    • Low Arousal: Decreased alertness and readiness.

The Human Nervous System

  • Divisions:
    • Central Nervous System (CNS): Composed of the brain and spinal cord.
    • Peripheral Nervous System (PNS): Connects the CNS to the rest of the body; includes:
    • Somatic Nervous System (SNS): Controls voluntary muscle movements and transmits sensory information to the CNS.
    • Autonomic Nervous System (ANS): Regulates involuntary body functions, such as heartbeat and digestion.

Somatic Nervous System (SNS)

  • Function:
    • Transmits information from sensory receptors to the CNS.
    • Sends motor commands from the CNS to skeletal muscles, e.g., when lifting an arm.

Autonomic Nervous System (ANS)

  • Function: Connects the CNS to internal organs, regulating automatic functions:
    • Sympathetic Nervous System: Prepares body for vigorous activity; increases heart rate and releases adrenaline during stress or danger.
    • Parasympathetic Nervous System: Calms the body after stress, restoring a state of equilibrium.

The Effects of Prolonged Arousal

  • Prolonged or intense arousal can lead to:
    • Physiological Effects: Symptoms include dizziness, muscle aches, and headaches.
    • Psychological Effects: Can result in behavioral, emotional, and cognitive disturbances, ultimately harming sporting performance.

The Yerkes-Dodson Law

  • Concept: Performance improves with increasing levels of arousal to an optimum point, after which further arousal can negatively impact performance.
  • Individual Differences: The optimal level of arousal varies among individuals.

Choking

  • Definition: A phenomenon where an athlete struggles to perform a well-learned skill under pressure.
  • Known as Lost Move Syndrome, where previously automatic skills become difficult to execute.

Techniques to Manage Arousal Levels

  • To Increase Arousal:
    • Pep talks, warm-ups, and goal setting.
    • Environmental stimuli like noise, lights, or fans.
    • Motivational music.
  • To Decrease Arousal and Relax:
    • Environmental Techniques: Creating a calming environment.
    • Physical Techniques: Various relaxation exercises.
    • Mental Techniques: Visualization, mindfulness, or meditation strategies.

Consolidation Questions

  1. How do stress, arousal, and anxiety differ?
  2. Diagram the divisions of the human nervous system and annotate their functions.
  3. Which division of the nervous system activates during arousal?
  4. When can arousal be detrimental to an athlete?
  5. Explain the Yerkes-Dodson law.
  6. What is choking?
  7. Describe techniques used for relaxation in athletes, categorizing them into environmental, physical, and mental strategies.