试论赛前紧张与焦虑情绪对运动竞赛成绩的影响中英文对照.doc

//试论赛前紧张与焦虑情绪对运动竞赛成绩的影响中英文对照Influence of pre-competition nervousness and anxiety on sports competition achievement in Chinese and English心理训练是现代竞技体育训练中十分重要的训练环节，它是取得胜利的主要手段。一场运动竞赛的最后胜负，不单纯决定于技术和身体素质方面的差距，在很大程度上决定于运动员的心理素质。文章对此进行了分析。 Psychological training is very important part of modern sports training, it is the primary means of success. A sports contest the outcome of the final, not only depends on the technical and physical aspects of the gap, to a large extent depends on the players psychological quality. This article analyzed.【关键词】赛前 紧张 焦虑 经验 期望值 竞赛成绩 keyword Pre-competition Anxiety experience expected value competition results1 紧张和焦虑 The 1 tension and anxiety情绪能激励运动表现，也能抑制运动表现。积极活跃的情绪能点燃你勇攀高峰的烈火，但当激情转化为焦虑或者兴奋转化为紧张时，就可能出现偏差。紧张和焦虑属于情绪状态的一种，是许多运动员在比赛前所表现出来的一种心理状态。紧张是人在某种压力环境的作用下所产生的一种适应环境的情绪反应。紧张反应可能是适宜的、积极的，也可能是不适宜的、消极的。 Emotional incentive to exercise performance, and also inhibited the sport performance. Active emotion can ignite your scaled new heights in the fire, but when passion into anxiety or excitement into nervous, may appear deviation. A kind of tension and anxiety to the emotional state, is a state of mind many athletes displayed before the competition. Tension is a kind of adaptive emotional reaction environment were generated in the pressure environment under the action of. Stress may be appropriate, positive, it may not be appropriate, negative.2 紧张与焦虑的原因 Reason 2 stress and anxiety2.1与个人心理气质特征有关 2.1 related to the personal psychological characteristics气质是指个人心理活动的稳定的动力特征。心理活动的动力特征主要指心理过程的强度（例如，情绪体验的强弱，意志努力的程度），心理过程的速度和稳定性（例如，知觉的速度、思维的灵活程度，注意力集中时间的长短）和心理活动指向性（例如，有人倾向于外部事物，有人倾向于内心世界）等方面的特点。 The dynamic characteristics of temperament is refers to the individual psychological activity stability. Dynamic characteristics of psychological activities mainly refers to the psychological process of strength ( for example, the emotional experience of the strength, the will to the extent ), speed and stability of psychological processes ( e.g., perceptual speed, the flexibility of thinking, attention focused on the length of time ) and psychological activity directivity (for example, people tend to external things, some people tend to the inner world of characters etc. ).2.2与运动员过去的比赛经验有关 2.2 athletes and about game of past experience有些运动员参加比赛的机会不多或以前根本没有参加过正规的比赛，或是在参加过的一些比赛中有过紧张的现象，所以一到比赛就会产生恐惧的心理，心跳加速、呼吸急促、肌肉僵硬。严重影响正常发挥，影响竞赛成绩。 Some athletes are not many opportunities or before simply has not participated in the normal game, or in some games played in nervous phenomenon, so in the game will have a psychological fear, rapid heartbeat, shortness of breath, muscle stiffness. Seriously affect the normal play, affect the competition results.2.3与运动员对比赛的期望值有关 2.3 expectations and the athletes on the value of有的运动员给自己定的目标很高，一定要夺取冠军，一定要拿到名次，一定要拿下这场比赛等等。于是比赛时总担心自己不能如愿以偿，结果由于心理压力太大，引发了比赛前的紧张，反倒制约了自己能力的发挥。 Some athletes to set themselves the goal is high, must win the championship, must get the ranking, we must win this game. So the game always worried that they could not have got ones wish, as a result of too much psychological pressure, causing the game of tension, but constraining their ability.2.4与平时训练、周围环境的影响有关 2.4 and peacetime training, the effect of the environment on the在平时训练时，有的教练员只注重技术的训练，不注重心理训练；在平时，运动员在训练时周围的观众很少，气氛也很单调，但在比赛时，场外观众的起哄、比赛场上的气氛、比赛规模的大小等都会加深赛前运动员心理因素朝不良的方向发展。 In peacetime training, some coaches only focus on technical training, do not pay attention to the psychological training; in peacetime, athletes in training around the audience rarely, atmosphere is very monotonous, but in the game, the audience booed, game atmosphere, the size of the game will deepen the psychological factors of athletes before the match in the the undesirable direction.2.5与比赛对手的强弱有关 2.5 and the opponents on the strength of比赛对手的强弱也是影响运动员情绪的原因之一，如果比赛的对手的实力相对来说比较弱，那么运动员心理负担就会比较小，更容易发挥本身正常的水平；而如果比赛对手相对比较强大，那么无形中就会给运动员形成一种压力，就容易引起运动员赛前的紧张与焦虑。 The opponents strength is one of reasons of athletes feeling, if the match opponent is relatively weak, so the athletes psychological burden will be smaller, easier to play the normal level; and if the opponents relatively strong, so virtually will give players form a kind of pressure, it is easy to cause tension and anxiety pre-competition.2.6自信心 2.6 confidence自信心是运动能力得以充分发挥的重要心理因素，因为信心是一种相信自己或预料愿望一定能实现的心理状态，有信心能使心理活动过程积极起来，坚持下去，并富有创造性，从而激励运动员顽强的斗志。3 克服赛前紧张和焦虑的基本途径 Self-confidence is an important psychological factor to give full play to the athletic ability, because faith is a kind of believe in yourself or expected desire can realize the state of mind, have the confidence to make psychological activities actively, persist, and creative, thereby encouraging the athletes tenacious fighting spirit. 3 basic approaches to overcome the pre-competition nervousness and anxiety3.1呼吸调节法 3.1 respiratory regulation method利用呼吸调节，这是运动员临场处理情绪波动的一种心理调节法，即通过深呼吸可以使运动员的情绪稳定下来。当情绪紧张激动时，呼吸短促，这时可以采用缓慢的呼气和吸气练习，则可达到放松情绪的目的。当情绪低沉时，可以采用长吸气与有力的呼气练习，能提高情绪的兴奋水平。 The regulation of respiration, which is a kind of psychological treatment on spot emotional adjustment method, namely the emotional stability players down through a deep breath can. When the mood of nervous excitement, shortness of breath, then you can use a slow breath and breathing exercises, it can achieve the purpose of relaxed mood. When depressed, can use long inhale and exhale forcefully practice, can improve the mood excited level.3.2回想过去成功的比赛 3.2 remember past success.回想过去失败的比赛，会使人心有余悸，从而产生焦虑情绪，但回想过去成功的比赛，再现当时的情景，回味当时自信、愉快的体验，会使运动员从中受到鼓舞，得到力量，变得自信、从容。所以运动员在比赛前多想过去那些令人自豪的、愉快的、取得好成绩的比赛，就能克服赛前的紧张和焦虑。 Recall the past defeats, will make people have a lingering fear, resulting in anxiety, but recall the past successful games, rendering the scene at that time, self-confidence, relive pleasant experience, will make the athletes encouraged, get the power, confident, calm. So the players before the game about those proud, happy, to achieve good results in the competitions in the past, can overcome the Pre-competition Anxiety and tension.3.3期望值不宜太高 3.3 expectations should not be too high运动员在比赛前要根据自己平时的成绩，确定合适的期望值，期望值太低，激发不起人的积极性，使人产生沮丧、懈怠的情绪，期望值过高，会加重人的心理负担，使人对目标能否实现产生怀疑、忧虑，所以运动员应从实际出发，把自己有把握实现的目标作为自己努力的方向。 Players before the game according to their usual result, determine the appropriate expectations, expectations are too low, cant afford to arouse peoples enthusiasm, make the person produces depressed mood, slack, expectations too high, will add to the psychological burden, so that people can achieve the goal of generating doubt, anxiety, so the athletes from the practical point of view, her grasp the goal as their efforts in the direction of.3.4简单的身体技术练习及评论 The 3.4 body technology practice simple and comments在比赛前可以独做一项简单的技术练习，让教练、队友做出评价。如果同一个与你存在同样问题的队友一起做此练习，还能加强你们之间的集体精神，因为身体运动常常可减轻甚至消除紧张及焦虑不安等不良情绪。 Before the game can only do a simple technical practice, let the coach, teammates make evaluation. If the same and you have the same problem teammates do this exercise, can strengthen your between the collective spirit, because the movement of the body often can reduce or even eliminate stress and anxiety and other negative emotions.3.5技能的心理演练 The 3.5 skills of mental rehearsal技能的心理演练也有助于降低焦虑情绪，这体现在以下两个方面：（1）运动技能的改进可促使运动员的自信心增强；（2）在赛前进行技能的演练，可使运动员将对比赛的担忧转移至对活动的注意上。 Skills of mental exercise also helps to reduce the anxiety, which is reflected in the following two aspects: ( 1 ) improve motor skills can make athletes confidence enhancement; ( 2 ) skills before training, the athletes will be worries about the game to the attention.3.6竞赛中紧张情绪的转移训练 Transfer training competition in 3.6 nerves紧张情绪的转移是让运动员的注意力暂时离开过分紧张的竞赛环境，诱导他们想一些轻松愉快的事情，待情绪趋于稳定后，再使注意力回到现场的竞赛中去。 Transfer of tension is to let their attention away from excessively intense competition environment, inducing them to want something nice, the mood is stabilized, the attention back to the scene of the competition.3.7念动训练 3.7 Nian training所谓念动，即由运动观念而引起的运动反应，是通过对运动的想象或回忆来实现的。通过想象或回忆某种运动动作，引起神经肌肉的相应变化，从而起到训练的作用叫做念动训练。就像在平衡木比赛中看到前面的运动员掉下来，往往会影响后面的运动员一样。念动训练不仅可以促进运动的技术的形成与巩固，而且能有效地集中注意力，消除心理障碍，增强信心，使运动员从紧张和焦虑中解放出来，振奋精神，充满信心地参加比赛。 The so-called motion, motion response from sports concept and cause, through the movement of the imagination and memories to achieve. Through the imagination or recall some movement, and cause the corresponding changes of nerve muscle, so that the training effect is called cognitive training. As in the balance beam competition seen in front of the player fell behind, often affect the athlete. Cognitive training can not only promote the formation and consolidation of movement technology, and it can effectively concentrate, eliminate the psychological barriers, enhance confidence, enable athletes to liberation, from the tension and anxiety of hearten spirit, full of confidence to participate in the competition.3.8门性的心理训练 Psychological training of 3.8 door它包括自我暗示法、自我放松法、自我心理调整法、集中注意练习、模拟训练、催眠法、活动调节法等等，这些方法与我国的气功有类似之处，能达到消除运动员过度紧张心理，集中注意力，调整运动员的竞技状态和稳定情绪的作用。此外，锻炼意志力法也是一种行之有效的方法，意志坚强说明心理气质特征比较好，就不容易受其他因素的影响，从而起到促进运动成绩的作用。 It includes self-suggestion, self - relaxation, self psychological adjustment, focus on practice, simulation training, hypnosis, adjusting method and so on, these methods in our country and Qigong are similar, can eliminate the athletes excessive mental tension, focused, competitive state and steady mood adjustment athletes role. In addition, the exercise will force method is a kind of effective method, strong psychological temperament is good, is not easily affected by other factors, so as to promote the role of sports performance.4 小结 4 Summary目前，我们一直都在利用詹姆士兰格学说这一原理来帮助运动员通过控制表情来控制赛前焦虑。随着各国运动技术水平的不断提高，运动员之间在技术水平和身体素质方面的差距越来越小，一场运动比赛的最后胜负，往往不单纯决定于技术和身体素质方面的差距，而且在很大程度上是决定于运动员的心理素质。我们必须清醒地认识