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A-LEVEL PE (OCR): PAPER 2 - Stress Management

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These flashcards explain the concept of stress in a sporting context, outlining the body’s physical responses—such as hormone release and increased heart rate—and defining key terms like stressors, stress response, and stress experience. They also describe how stress arises from perceived imbalances between demands and ability, with examples of common sport-related stressors such as competition and interpersonal conflict.

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What are the PHYSICAL responses to stress ?

  • hypothalamus stimulates hormone production e.g. adrenaline

  • increase HR, blood pressure = oxygen for flight / fight

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Key Terms

Term
Definition

What are the PHYSICAL responses to stress ?

  • hypothalamus stimulates hormone production e.g. adrenaline

  • increase HR, blood pressure = oxygen for flight / fight

    • <...


What are STRESSORS ?

ENVIRONMENTAL CHANGES that can induce a stress response

What is a STRESS RESPONSE ?

PHYSIOLOGICAL CHANGES that occur as a result of stress

What is STRESS EXPERIENCE ?

the way we PERCEIVE the situation

When does a stressor arise ?

imbalance between the person’s PERCEPTION of demand and ABILITY to meet the demand

Name 5 stressors in sport

  • competition itself

  • conflict with other players

  • frustration

  • climate

  • risk of inju...

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A-LEVEL PE (OCR): PAPER 2 - Stress Management
TermDefinition

What are the PHYSICAL responses to stress ?

  • hypothalamus stimulates hormone production e.g. adrenaline

  • increase HR, blood pressure = oxygen for flight / fight


What are STRESSORS ?

ENVIRONMENTAL CHANGES that can induce a stress response

What is a STRESS RESPONSE ?

PHYSIOLOGICAL CHANGES that occur as a result of stress

What is STRESS EXPERIENCE ?

the way we PERCEIVE the situation

When does a stressor arise ?

imbalance between the person’s PERCEPTION of demand and ABILITY to meet the demand

Name 5 stressors in sport

  • competition itself

  • conflict with other players

  • frustration

  • climate

  • risk of injury


How is the COMPETITION ITSELF a stressor ?

  • puts performer in evaluative position = APPREHENSION

How is CONFLICT a stressor ?

  • against opposition or teammates

How is FRUSTRATION a stressor ?

  • build up if we are prevented from goal

- external influences that we can’t control

How is CLIMATE a stressor ?


very hot / cold climate

How is RISK OF INJURY as stressor ?


  • previous injury

  • fatigue

  • demanding competition / training

What are the two types of STATE anxiety ?


  • cognitive

- somatic

What are the COGNITIVE stress management techniques ?

  • positive thinking / self-talk

  • negative though stopping

  • rational thinking

  • mental rehearsal and imagery

  • mindfulness

  • goal setting

What is POSITIVE THINKING ?


  • cognitive process

  • think about achieving success

  • positive about past performance

What is NEGATIVE THOUGHT STOPPING ?


stop negative thought such as ‘I will never get any better’

What is RATIONAL THINKING ?

  • cognitive process

  • challenging negative thoughts with rational aspects of situation

  • good preparation = good chance of success

What is MENTAL REHEARSAL ?

  • mental image of skill

  • no physical movement

  • gymnastic routine = each stage is thought through in head

  • research has seen it improves performance

What is IMAGERY ?

  • mental images that aren’t related to the activity

  • create pictures of escape

  • recall sounds

  • feel what its like to perform a skill

  • imagine your emotions

What are the two forms of imagery ?

  • external imagery

- internal imagery


What is external imagery ?


seeing yourself outside your body

What is internal imagery ?

seeing yourself from within

What is MINDFULNESS ?


  • therapeutic technique

  • paying attention to present moment

  • control stress / anxiety

  • can lead to peak flow experience

What is GOAL SETTING ?

  • increases motivation and confidence

- short-term goals are less stressful and easily achieved and can lead to long-term goals

What are the three types of goals ?

  • outcome goals

  • performance goals

  • process-orientated goals

What are outcome goals ?

  • related to end result

| - to win a competition

What are performance goals ?

  • performance judged against another performer

  • related to specific behaviour

  • may affect outcome goals

What are process-orientated goals ?

  • technique and tactics

| - what the performer has to do to be more successful

What is goal specificity ?

  • clearly defined goals lead to better performance

| - objective measures such as time, distance are easier to make specific

What are the SOMATIC stress management techniques ?

  • relaxation

  • progressive muscular relaxation

  • biofeedback

  • centring technique

  • breathing control

What is RELAXATION ?

  • relaxation exercises

  • requires practice and help to begin with

  • aim is to take as little time as possible to become fully relaxed

What is PROGRESSIVE MUSCULAR RELAXATION ?

  • 'feel' the tension in the muscles then get rid of it by 'letting go'

What is BIOFEEDBACK ?

  • understand your physiological responses to stress

  • equipment used to gather info about responses

  • HR, blood pressure, respiration rates

  • makes athlete aware of when they are stressed so they can develop strategies to help

What is CENTRING TECHNIQUE ?

  • combines somatic / cognitive responses

  • concentration is shifted to centre of body

  • focus (a lot) on breathing = feeling, counting etc

What is DEEP BREATHING ?

  • increases oxygen = more relaxed

  • able to now combat negative thoughts

  • between serves in tennis