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63 Cards in this Set
- Front
- Back
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Limited Channel Capacity |
The ability to only hold a limited amount of information in the mind at one time. |
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Concentration |
Maintaining awareness and focus on relevant cues over a period of time and shifting focus when necessary. |
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Aspects of Focus Critical to Mental Toughness: |
Ability to focus on one’s own performance when experiencing off-the-court issues Ability to maintain focus after both success and failure Ability to recover from unexpected, uncontrollable, and unusual events Ability to ignore typical distractions in the performance environment Ability to focus on one’s own performance instead of being concerned with an opponent’s performance |
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Four Practical Aspects of Concentration: |
Focusing on relevant cues in the environment (selective attention) Maintaining attentional focus over time Having awareness of the situation Shifting attentional focus when necessary |
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Selective Attention |
Focusing on relevant cues |
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Relevant Cue |
Something that needs focus to successfully complete a task |
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Irrelevant Cue |
Something that distracts from completing a task |
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Situational Awareness |
The ability to assess environmental surroundings specifically in competitive environments and make appropriate decisions based on the situation, often under pressure and time demands. |
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4 Types of Attentional Focus |
Broad Narrow Internal External |
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Types of Attentional Focused defined: Broad |
Allows a person to perceive several occurrences simultaneously; this is particularly important in sports when athletes have to be aware of and sensitive to rapidly changing environments Ex: A basketball point guard has to see all the players and quickly determine whether to pass the ball (and to who), dribble the ball, or shoot the ball |
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Types of Attentional Focused defined: Narrow |
Occurs when a person only responds to one or two cues and blocks out all other irrelevant cues Ex: An outfielder in a baseball game focuses only on the baseball as he moves to catch it |
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Types of Attentional Focused defined: Internal |
Occurs when the direction of attention is outward toward an object Ex: This would be the case when a golfer is focused on the ball or a weightlifter is focused on the bar |
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Types of Attentional Focused defined: External |
Occurs when the direction of attention is outward toward an object Ex: A long-distance runner checking on her muscles and breathing rate or a dieter at an all-you-can eat restaurant thinks about and plans how he is going to keep to his diet despite the amount of food available |
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Associative Strategies |
Monitoring bodily functions and feelings such as heart rate, muscle tension, and breathing rate. |
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Dissociative Strategies |
Dissociating from the pain and boredom that might be prevalent when exercising for a long period of time. |
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Three types of Self Talk |
Motivational Instructional Negative |
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Types of Self Talk defined: Motivational |
Focuses on motivation for increasing effort and energy Ex: Hang in there. You can do it! |
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Types of Self Talk defined: Instructional |
Focuses on task-related or technical aspects of a skill Ex: Bend your knees. Extend your arm when following through. |
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Types of Self Talk defined: Negative |
Critical and self-defeating Ex: I can't believe I'm so stupid. You're the worst. |
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Six rules for creating self-talk for performance: |
Keep your phrases short and specific Use the first person and present tense Construct positive phrases Say your phrases with meaning and attention Speak kindly to yourself Repeat phrases often |
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Self-Monitoring |
The observation of oneself in a systematic way, typically to produce more desirable behaviors. |
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Positive Self-Monitoring |
The observation of just the positive performance aspects of oneself in a systematic way. |
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Scheduling Self-Efficacy |
Belief in one’s ability to set goals and make plans for exercise despite potential barriers. |
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Recovery Self-Efficacy |
Belief in one’s ability to resume physical activity or other behaviors after a relapse. |
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Resilience |
The ability to recover from setbacks or difficulties. |
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Self-Confidence |
The belief in one’s self to successfully perform a desired behavior. |
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Trait-Confidence |
The notion that self-confidence can been seen as something that is more stable and part of one’s personality. |
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State Confidence |
A feeling of confidence that is felt at a particular point in time, but relies on the current state of mind of an individual and may only be demonstrated momentarily. |
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Self-Fulfilling Prophecy |
A future outcome that happens because it is expected to happen. |
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Sources of Confidence: |
Mastery Modeling (vicarious experiences) Social support (verbal persuasion) Physical and mental preparation |
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Ways of Building Self-Confidence: |
Think confidently Goal mapping Positive feedback Performance accomplishments Imagery |
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Goal Map |
A personalized plan for an individual that contains types of goals and goal strategies as well as a systematic evaluation procedure to assess progress towards goals. |
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Commitment Equation? |
Time + Effort = Commitment |
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Decision Balance Sheet |
A worksheet used to determine the pros and cons of making a choice. |
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Extrinsic Motivation |
The performance of an activity to obtain a reward separate from the activity itself. |
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Intrinsic Motivation |
The performance of an activity for the inherent satisfaction of the activity itself. |
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Strategies for Enhancing Intrinsic Motivation: |
Positive feedback Provide for input or seek input Successful experiences Seek enjoyable activities |
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Information Given Through Instructional Feedback: |
Specific behaviors that should be performed Levels of proficiency that should be achieved Performer’s current level of proficiency |
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Motivational Feedback |
Feedback given to facilitate performance and other positive behaviors by enhancing confidence, inspiring greater effort and energy expenditure, and creating a positive mood. |
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Contingent Feedback |
Feedback that is based on performance accomplishments. |
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Instructional Feedback |
Feedback that provides information about specific behavior that should be performed, the levels of proficiency that should be achieved, and the performer’s current level of proficiency in the desired skills and activities. |
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Three major types of goals: |
Outcome Performance Process |
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Objective Goals |
A measurable and objective level of performance or proficiency. |
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Subjective Goals |
An aimed or desired result that is based off one’s personal feelings and opinions. |
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Outcome Goals |
A goal that focuses on the outcome of an event and involves interpersonal competition Ex: Come in first place at a marathon |
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Performance Goals |
An aimed or desired result that is based off one’s personal feelings and opinions. Ex: Achieve PR in marathon |
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Process Goals |
A focus on what needs to be done in order to meet performance goals. Ex: Keep consistent pace in marathon |
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SMARTS Goals |
Specific Measurable Action-Oriented Realistic Timely Self-Determined |
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Anxiety |
An emotional state characterized by nervousness, worry, and apprehension, and associated with activation or arousal of the body. |
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Cognitive Anxiety |
The mental component of anxiety including nervousness, worry, and apprehension. |
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Somatic Anxiety |
The physiological component of anxiety including muscle tension, increased breathing, accelerated heart rate, and sweating. |
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Stress |
A substantial imbalance between the physical and/or psychological demands placed on a person and his or her response capabilities, under conditions where failure to meet that demand has important consequences. |
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Breath Control |
A somatic anxiety reduction technique focusing on breathing technique and imagery. |
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Progressive Relaxation |
A somatic anxiety reducing technique involving tensing and relaxing specific muscles in a progressive manner from one major muscle group to another until all muscle groups are completely relaxed. |
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Relaxation Response (mindfulness) |
A cognitive relaxation technique in which a person meditates without a spiritual or religious aspect. |
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4 Elements of Relaxation Response (mindfulness) |
A quiet place A comfortable position A mental device (focus attention on a single word) A passive attitude |
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Stress Inoculation Training |
People are exposed to and learn to cope with stress in increasing amounts, thereby enhancing their immunity to stress. |
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Four Phases of Stress Inoculation Training |
Prepare for the stressor Control and handle the stress Cope with feelings of being overwhelmed Evaluate Coping efforts |
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Coping |
A process to manage stress when feeling overwhelmed by demands placed upon oneself. |
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Problem-focused Coping |
A type of coping that focuses on altering or managing the problem that causes the stress. |
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Emotion-focused Coping |
A type of coping that focuses on regulating emotional responses to the problem that causes stress for the individual. |
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Types of coping strategies |
Thought Control Rational Thinking Task Focus Positive Focus and Orientation Social Support Pre-Performance Mental Preparation and Anxiety Management Time Management Training Hard and Smart |
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On-Site Coping |
Smile when you feel tension coming Have fun-enjoy the situation Slow down, take your time Stay focused on the present |
