ZOF Outline Hanin’s Zone of Optimal Funtioning model. Using this model explain how levels of anxiety can affect performance (5)

Low ZOF, Moderate ZOF, High ZOF In zone, out of zone Max 2 Low ZOF, Moderate ZOF, High ZOF In zone, out of zone Bandwidth rather than threshold Individual differences in the way people respond to arousal Max 3 Athlete performance will be better when in zone/optimum arousal level Motivation increase when in zone Over arousal/Anxiety/catastrophe can occur when gap between mindset and zone is too great Selective attention/relevant stimuli Greater opportunity to experience success – increased confidence

Somatic Anxiety Management Techniques Progressive Muscular Relaxation Biofeedback

PROGRESSIVE MUSCULAR RELAXATION

DESCRIPTION Jacobson (1929) Requires athlete to increase tension of the muscles throughout the body and relax them in turn CRITICAL EVALUATION Many studies have proved that it helps relaxation Cox (1998) proposes that it is only successful when used alongside other relaxation techniques A major disadvantage is that it can be time consuming, 30-45 mins to complete appropriately

BIOFEEDBACK

DESCRIPTION Measurement of physical changes that happen to the body when arousal and anxiety increase Changes in HR, blood pressure, skin temp. Once these changes are monitored it is thought the performer can control them by adopting a calmer state of mind CRITICAL EVALUATION Strong evidence that biofeedback is effective in improving performance (Petruzello, 1991) Each person is different so need to be aware of physiological indicators of relaxation being different Also quite time consuming

Cognitive Anxiety Management Techniques Imagery Thought Stopping Positive Self-Talk Rational Thinking

Imagery

DESCRIPTION Imagery can be used to help relaxation and focus EXTERNAL IMAGERY – athlete pictures themselves performing the task successfully INTERNAL IMAGERY – mental rehearsal of skills/techniques. Focuses on specific element of the skill without seeing whole scene CRITICAL EVALUATION EI - If athlete is skilled it can be very effective as the picture can then be valuable Mental Rehearsal – stimulates nervous system and muscles to replicate real situation. Mental Rehearsal can help desensitise the performer to anxiety

Thought Stopping

DESCRIPTION Athlete refuses to think negatively Negative thoughts substituted with positive thoughts CRITICAL EVALUATION More effective if person is confident and extroverted Introverts more inclined to experience ‘learned helplessness’ and may find difficult to stop negative thoughts

Positive Self-Talk

DESCRIPTION Athlete talks to themselves, endorsing own ability Common amongst tennis players and cricket batsmen CRITICAL EVALUATION Has been shown to commit the athlete to the task and raise self confidence Positive self-talk only valuable if performers are of a high standard and have experience

Rational Thinking

DESCRIPTION Anxiety grows from an imbalance of perception between ability and situational demands Rational thinking involves focusing inwardly on the internal and narrow style of attention and evaluating the situation in logical consequences CRITICAL EVALUATION Rational thinking works effectively if the athlete has the experience and skill to evaluate a situation realistically. Inexperienced athletes would be unable to make a rational evaluation

Homework