How do performers control their nerves and prepare their minds to perform their best?
The techniques used to prepare mentally for performance (mental rehearsal, visualisation/imagery, selective attention and positive self-talk), arousal and its effect on performance, and how to control arousal.
A focused answer to OCR GCSE PE Component 02 on mental preparation: the techniques performers use to prepare mentally (mental rehearsal, visualisation and imagery, selective attention, positive self-talk), the effect of arousal on performance, and how performers control their level of arousal.
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What this dot point is asking
OCR wants you to describe the mental preparation techniques, explain how arousal affects performance, and explain how performers control their arousal to perform at their best.
Mental preparation techniques
Arousal and the inverted-U
Controlling arousal
To lower over-arousal, a performer uses deep breathing, relaxation techniques, visualisation of a calm scene, positive self-talk and a consistent pre-performance routine. To raise arousal when under-aroused, they might use an energetic warm-up, music, or motivational self-talk. Controlling arousal so it sits at the optimal level is a key part of mental preparation.
Why mental preparation matters
Skill and fitness are wasted if a performer cannot manage their mind under pressure. Mental preparation builds the confidence and concentration that turn training into performance on the day, and it complements goal setting (which builds motivation and confidence over time) and the warm-up (which prepares the body and mind just before performing).
Exam-style practice questions
Practice questions written in the style of OCR exam questions on this dot point, with worked answer explainers. The year tag is the paper they imitate, not the source.
OCR 20184 marksDescribe two mental preparation techniques a performer could use before a competition, and explain how each helps performance.Show worked answer →
A Component 02 item. Award one mark for each technique and one for the explanation.
Techniques (any two, developed): mental rehearsal (going through the skill or routine in the mind beforehand), which improves confidence and prepares the movement pattern; visualisation/imagery (picturing a successful performance or a calm place), which builds confidence and can control arousal; selective attention (focusing only on the relevant cues and blocking out distractions such as the crowd), which improves concentration; positive self-talk (telling yourself you can do it), which builds confidence and controls nerves.
Markers want two distinct techniques plus a clear explanation of how each improves performance (confidence, concentration or arousal control).
OCR 20214 marksExplain how arousal can affect sporting performance and how a performer might control over-arousal before a big event.Show worked answer →
A 4-mark item on arousal and its control.
Effect of arousal: arousal is a state of physical and mental readiness. Too little arousal can mean a flat, under-motivated performance; too much arousal can cause anxiety, muscle tension, loss of concentration and poor decisions. Performance is best at an optimal level of arousal (the inverted-U idea), and the ideal level depends on the skill.
Controlling over-arousal: deep breathing, relaxation techniques, visualisation of a calm scene, positive self-talk and a consistent pre-performance routine all lower arousal to the optimal level.
Markers reward a clear effect of too little and too much arousal plus at least two valid control techniques.
Related dot points
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A focused answer to OCR GCSE PE Component 02 on goal setting: why performers set goals, the SMART principle (Specific, Measurable, Achievable, Realistic, Time-bound), the difference between outcome and performance goals, and how good goal setting improves motivation, confidence and performance.
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A focused answer to OCR GCSE PE Component 02 on information processing: the basic model (input, decision making, output and feedback), how a performer takes in information, selects and makes a decision, executes the action, and uses feedback, with sporting examples.
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Sources & how we know this
- OCR GCSE (9-1) Physical Education J587 specification — OCR (2016)