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50 Cards in this Set
- Front
- Back
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what are 5 individual characteristics that can be improved with psychological skills training?
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confidence, self-regulation, positive thoughts, determination, communication
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what are 7 reasons athlete neglect PST? what they think:
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lack of knowledge, nature vs. nurture, lack of time, PST doesn't work, it's for elite training only, only provides a quick fix, misunderstanding - PST is only for "problem athletes"
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what is the goal of a mental training consultant?
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free people to successfully pursue their own potential
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what are 7 characteristic of an effective consultant? who came up with them?
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small number of suggestions.
at times doing nothing is the best Anticipating adherence problems Having a total commitment t SP’s cannot handle EVERY situation. Developing mutual trust and respect The consultant’s role changes over time Ravizza |
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what are the 3 steps that occur in PST?
what is constantly occurring? |
Education - (assessment included)
acquisition - strategies and techniques for learning skills Practice - simulations, overpractice, integrate into performance evalutation |
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5 ways goal setting improves performance:
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direct attention
mobilize effort foster persistence promote the development of learning strategies enhance self confidence and motivation |
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how do most athletes rate goal setting? why?
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moderately effective
they aren't sure how to set effective goals |
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define a goal:
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an objective or standard someone aims to achieve
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what are 4 attributes and 4 moderators that lead to goal effectiveness?
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specificity, difficulty, temporality, collectivity
complexity, feedback, ability, committment |
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what are the 3 types of goals
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process - focus on the actions a person must engage in during performance - most goals should be process goals
performance - focus on achieving standards ot performance relative to one's previous performance - in control and therefore less stress outcome - standards of performance that focus on the results of a contest between opponents or teams - most athletes/students only set these goals |
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what is the guide to goal-setting? (5)
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identify key performance characteristics
identify rating for each characteristic rate current ability for each characteristic subtract your current rating from your ideal rating prioritize performance weaknesses and determine which is in need of the most attention |
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what are 5 aspects of goals that should be set?
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specific, moderately difficult but realistic, performance and process, long and short term, practice and competition
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what are 6 principles of goal setting?
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record goals, develop achievement strategies, consider participant's personality and motivation, foster commitment, provide goal support, positive evaluation and feedback
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SMART?
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goal setting guideline
specific, measurable, adjustable, realistic, time-framed |
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what are 3 common problems in setting goals?
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setting too many
underestimating time required failure to provide athletes with follow up |
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what is instructional self talk used for?
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skill development, skill execution, strategy development, general performance improvement and breaking a bad habit
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what are the 3 general purposes of self talk?
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mastery, arousal (relax before competition) and drive
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what is "Ironic Processing"
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trying not to perform a negative action inadvertently causes that event to occur
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what are 6 dimensions of self-talk?
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valence - positive or negative
verbalization - overt or covert self-determination - assigned or freely chosen directional interpretation - if it's motivating or demotivating directional intensity - extent to which it's motivating or demotivating frequency - how often |
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what is a self-talk grid? what is the major setback?
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assessment of self talk that has 4 sections that measure when, what, why and how athletes use it
it only covers 2 of the 6 dimensions - valence and directional interpretation |
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what is the difference between imagery and visualization?
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imagery uses all the sense (kinesthetic vision, touch, taste, smell, hear)
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describe imagery:
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a form of simulation, it is similar to a real sensory experience, but the entire experience occurs in the mind
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what different kinds of evidence have researchers looked at to see if imagery works?
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anectodal reports - least scientific
case studies multiple baseline case studies psychological intervention packages - intervention along with imagery scientific evidence |
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what are the 5 theories that describe how imagery works?
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psychoneuromuscular theory - programming your muscles for action
symbolic learning theory - imagery functions as a coding system to help people understand and acquire movement patterns psychological skill hypothesis - imagery develops and refines mental skills bioinformational theory - most well defined triple code model - image, somatic response, image meaning |
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within the bioinformational theory two types of statements are considered to describe an image, what are they?
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stimulus propositions - describe specific stimulus features of the scenario
response propositions - describe the imagers response to the particular scenario |
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what are the 2 keys to successful imagery?
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vividness and controllability
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what are 5 functions of imagery?
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motivational general imagery - arousal and self confidence
cognitive general imagery - strategies motivational specific imagery - specific goals cognitive specific imagery - sport specific skills |
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what is the applied model of imagery use?
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sport situation leads to imagery function which in combination with imagery ability leads to the desired outcomes
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what are the 4 phases of creating an imagery program?
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awareness, realistic expectation and basic education
imagery skill evaluation and development using imagery evaluating, adjusting and refining imagery |
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what is PETTLEP model?
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a guide for using imagery
physical environment task timing learning emotion perspective |
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what are the 2 types of imagery assessment tools and example of each?
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measuring imagery ability - movement imagery questionnaire revised, vividness of movement imagery questionnaire
measuring frequency of use - test of psyc skills, ottawa mental skills assessment tool, sport imagery questionnaire |
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define arousal:
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general statement of physiological and psychological activation within a person and varies in intensity
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what are the 3 stress management techniques?
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physiological - progressive relaxation, deep breathing, biofeedback
cognitive - meditation, autogenic training, self-talk strategies, imagery multimodal strategies |
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describe progressive relaxation: purpose, procedure, assumptions, progress and practice and integration
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purpose is to create relaxation in relevant muscles in a predetermined order
series of exercises involving contracting a specific muscle group for several seconds than relaxing possible to learn tension/relaxation differences from extremities to inner core and head to toe full program - 30min, abbreviated program - shorter, relax on-site in competition |
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how do you perform deep breathing? what's the basis behind it?
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easiest to perform!
deep diaphragm breathing at a slow and controlled pace breathing out decreases muscle tension |
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what does biofeedback help you do and what physiological feedback does it receive?
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help you receive information from ANS and teaches you to control physiological and autonomic responses
HR, RR, brain waves, skin temp, muscle activitiy |
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what are the 4 elements of meditation?
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quiet, comfortable position, mental device/mantra, passive attitude
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what is autogenic training and what are the six stages? what 3 components does it contain?
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involves tensing and relaxing specific muscle from one major muscle group to the next, involves visualization and self statements
heaviness in the extremities warmth in the extremities regulation of cardiac activity regulation of breathing abdominal warmth cooling the forehead |
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who was Roger Manister?
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broke the 4 minute mile when people told him it was impossible, many others followed
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what have researchers found to be the most consistent factor distinguishing highly successful from less successful athletes?
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self confidence
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what are the 5 types of self confidence in sport?
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execute physical skills
use psychological skills employ perceptual skills be fit and highly trained improve one's potential or ability |
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what are 7 benefits of self confidence?
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arouses positive emotions
improves concentration affects goals increases effort affects game strategies affects psychological momentum confidence and performance |
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define optimal confidence:
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so convinced that you will achieve your goals you will strive so hard to do so
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what is the inverted U hypothesis of self confidence?
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performance increases up to an optimal level of confidence and then declines rapidly
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ABC triangle - what are the consequences of sports confidence?
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affect, behavior, cognitive
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what is the self-efficacy theory and who created it?
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Albert Bandura
most extensively used for investigating self confidence in sport perception of one's ability to perform a task is really a situation-specific form of self confidence |
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what are the 6 subcomponents of self-efficacy?
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performance accomplishments
vicarious experiences verbal persuasion imaginal experiences physiological states emotional states/mood |
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what are the 2 most important sources of coaching efficacy?
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years of experience and community support
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what are the 4 areas of coaching efficacy?
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game strategy
motivation technique character building |
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what are the 7 strategies to build self confidence?
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ensure performance accomplishments - most important
acting confidently thinking confidently using imagery goal mapping physical conditioning and training preparation |
