Time management
What does SMART stand for when goal-setting?
Specific, Measurable, Achievable, Relevant, Time-bound
What is the power trio to battle stress?
sleep, nutrition, exercise
This body part helps the lungs absorb more oxygen and improve blood flow to the brain.
Nose / diaphragm
Forgetting to incorporate this into your training could result in overtraining, burnout, and injury.
Adequate rest
This should be the first thing you consume in the morning.
Water
This action improves focus and productivity in just 5-10 minutes.
Taking a break
This leads to balanced sleep, hormones, energy, endurance, and cognitive function.
Balanced meals.
This practice helps you notice your thoughts and feelings more often so you can understand yourself better.
Mindfulness
During this phase of your annual training plan, you should reduce your gaming hours.
Off-season
How much time before bed should you be off of technology?
At least 1 h
This is a common tool for prioritizing activities.
Eisenhower Matrix (Urgent-Important) / Priority list / Time blocking
This kind of exercise should be done during high levels of stress.
Light activity such as walking or low weight training or biking
Speaking to yourself in this way while you’re experiencing strong emotions will reduce your emotional response.
2nd / 3rd-person perspective
This is a good indication of when you should end training for the day.
When you see a performance drop-off
This is the best thing you can do to enhance your circadian rhythm.
Wake up and go to sleep at the same time each day.
This technique involves setting a timer for a task, taking a X min break when it ends, and repeating the cycle.
Pomodoro technique
This hormone is responsible for stress levels.
cortisol
This is the optimal breathing rate to relax the mind and enhance mental clarity.
6 - 10 breaths per minute
Periodization involves varying these 3 qualities of training to maximize mental and physical adaptations.
Intensity, volume, frequency
This is the minimum amount of daily recommended moderate-intensity physical activity
30 min
This law states that you’ll fill the time you have to complete a task. For example, if you have 3 hours it’ll take you 3 hours. If you have 2 days, it’ll take you 2 days.
Parkinson’s Law
What is the minimum amount of sleep cycles everyone needs per night?
Minimum 4 cycles (6h), ideally 5-6 cycles
When you’re under pressure, instead of interpreting the challenge as a threat, it’s better to interpret the challenge as a(n) _________.
opportunity
This involves reducing training volume leading up to competition, while maintaining intensity, to allow for peak performance.
This strategy is used for relaxation, focus, and entering in the zone before a match.
Diaphragmatic Breathing