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60 Cards in this Set
- Front
- Back
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Psychology Skills Training Program |
an intervention that involves structured and consistent practice of psyc skills - to educate and develop skills three distinct phases 1. education 2. acquisition 3. practice |
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Education |
teach of the importance of psyc tools - assessment: to determine what areas/ where they would most benefit |
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Acquisition |
teach how to use tools and when teach only a few at a time |
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Practice |
automate the skills that the athlete has learnt simulate so that athlete knows when to apply integrate the skills into performance athlete should be able to self-regulate and function independently |
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Why do athletes neglect Psychological Skills Training? (7) |
1. Lack of trained professionals 2. Misconception of Nature v. Nurture 3. Lack of time 4. Belief skills are not useful 5. Belief for elite athletes only 6. Belief of providing "quick fix" 7. Belief "problem" athletes only |
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Effective Consultants Characteristics: |
background in sport and understanding coaching mutually interactive "free people to successfully pursue own potential" refer athletes elsewhere for issues they are not trained to handle (substance, eating, relationship, sexuality, clinical) |
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Ravizza's 7 Characteristics of Effective Consultants |
1. small number suggestions 2. recognize inaction as intervention 3. promotion of adherence 4. commitment 5. recognizing limitations of psychologist 6. develop mutual trust 7. recognition of changing role |
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Key Elements to Success in Figure Skating |
- synchronicity - self control-- avoid romantic relations - connectedness/kindness - verbal communication -- on and off ice - nonverbal communication - personal prep-- leave problems at the door - nutrition - complete togetherness-- images of - excitement |
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Goals |
objective someone aims to achieve -- standard or accomplishment - target - most common strategy to improve performance |
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How do goals improve performance? |
- direct attention - mobilize efforts - foster persistence - promote development of new learning strategies - enhance confidence, motivation and sense of satisfaction - realistic goals = manage stress, remain optimistic |
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Attributes of Effective Goals |
DSTC - Difficulty - Specificity - Time - Collectivity |
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Moderators of Effective Goals |
CCAF - Commitment - Complexity - Ability - Feedback |
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Performance Goals |
- improving and attaining personal performance standards - can show progress -measurement of improvement relative to oneself - ex. running a faster time in a race - personal performance goals are good to set |
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Process Goals |
- the steps leading to performance - specific behaviours that must be engaged in - task-relevant ex. running with elbows tucked in, passing with proper technique - most goals SHOULD BE process goals |
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Outcome Goals |
- uncontrollable = lead to anxiety - based on the performance of others (social comparison) ex. beating someone in a race - most athletes set these goals |
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Guidelines (Steps) (5) |
1. Identify Key performance areas 2. Rate ideal of performance areas 3. Rate where your current performance is in each area 4. Subtract your current from the ideal 5. Prioritize your weaknesses from this number |
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Principles of Goal Setting (11) |
1. Realistic 2. Specific 3. Competition and Practice 4. Short and long term 5. Record Goals 6. All three types 7. Achievement strategies 8. Personalities and Motivations of participants 9. Commitment (foster commitment) 10. Provide Support 11. Evaluation and feedback |
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SMART goals |
S- specific M- measurable A- adjustable R- realistic T- time contingent |
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Important Factors to goal setting |
Commitment Support Obstacles (overcoming obstacles) |
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Common Problems with goal setting (4) |
too many goals not buying into goal setting (not willingly setting) underestimating time lack of follow-up |
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Self Talk |
overt or covert statements addressed to the self that are multidimensional and dynamic - cue words - 2 functions: instructional motivational |
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Instructional self talk |
skill development and execution strategy development breaking bad habit |
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Motivational Self Talk |
Mastery -- building self confidence Arousal -- building up/ calming down Drive -- increasing effort |
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Ironic processing |
in relation to negative self talk trying not to think of something (ex. missing the green) causes you to think about it more and for it to happen |
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Dimensions of Self Talk (6) |
1. Valence-- postitive or negativ 2. Verbalization-- overt/covert 3. Self-Determination -- assigned or self? 4. Directional Interpretation-- motivating or de-motivating 5. Directional Intensity -- extent of motivating or demotivating 6. Frequency |
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Self Talk Grid |
measures: 1. Valence -- positive or negative 2. Direction-- motivating or de-motivating -9x9 grid - only measures two dimensions |
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STUQ- Self Talk Use Questionnaire |
59 item instrument to assess frequency when, what, why, how |
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Task- Matching Hypothesis |
certain self talk associated with specific tasks: - instructional: acquiring fine motor skills - motivational: increasing gross skills |
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Techniques for Controlling Self-Talk (4) |
1. Stoppage 2. Change from negative to positive 3. Reframing 4. Affirmation statements |
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Arousal Definition |
General state of physiological and psychological activation - a continuum of activation (overly aroused vs. negatively aroused) - perform best when at our own optimum level of arousal - once aware of optimum arousal level, can employ techniques to get to that point |
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Physiological (Somatic) Techniques |
Progressive Relaxation Deep Breathing Biofeedback |
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Progressive Relaxation |
Purpose: self awareness of tension tension and relaxation of muscles in a pre-determined order -from extremities to inner core, head to toe - assumed that tension and relaxation are mutually exclusive - relaxation of body = relaxation of the mind |
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Deep Breathing |
deep, diaphragm breathing at a slow and controlled pace - rhythmic, concentrated |
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Biofeedback |
hook up person to instruments that measure sweat/skin conductance, heart rate, brain waves - increases awareness of one's autonomic nervous system (the parts not consciously controlled) - teach athletes how to put their mind into recovery when they recognize arousal levels |
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Psychological Techniques |
meditation autogenic training |
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Meditation |
relaxation response - create heightened awareness ,effortlessness, relaxation, spontaneity and focus - 4 elements: - quiet, comfort, mantra/mental device, passive attitude |
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Autogenic Training |
tensing and relaxing from one muscle group to the next (similar to progressive relaxation) |
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Techniques to Increase Arousal |
1. Increase breathing rate 2. act energized 3. energized music 4. energized imagery 5. self-talk 6. performance goals 7. pep talk 8. pre-comp workout 9. bulletin board 10. verbal cues |
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Confidence |
state of assurance; beliefs in ones abilities - belief that you have the resources/abilities to achieve success - can be learnt and improved |
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Roger Bannister and John Landy |
no one had made 4 min. mile Bannister ran 4 min. mile Landy beat his record soon after, as did many other runners-- they believed it could be done self fulfilling prophecy |
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Benefits to Confidence (7) |
1. Increased Effort 2. Positive Emotion Arousal 3. Goal Setting 4. Concentration 5. Game strategy (play to win) 6. Psychological momentum 7. Performance Correlation |
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Inverted-U Hypothesis |
optimal confidence -- your performance increases with confidence until a point, at which point drastically decreases (over confidence) |
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Lack of confidence vs. Overconfidence |
Lack: anxiety, indecisiveness, breaks in concentration
Overconfident: confidence exceed skill/ability, lack of proper preparation |
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Sport Confidence Model |
Factors - organization, socio demographic Sources - achievement, self regulation, social climate Constructs- decision making ability, physical/training, resilience Consequences - affect, behaviour, cognition |
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Self Efficacy Defined |
perception of one's ability to perform task successfully-- situation specific form of self confidence -if someone has the skills and motivation, then what determines their ability to successfully perform is their BELIEF that they can do it |
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Self Efficacy Theory |
Bandura one's feeling of self-efficacy are derived from six principal sources of information Achievement Vicarious/ Modelling Physiological Verbal Persuasion Imaginal Experiences Emotion Reciprocal relationship: efficacy can act as a determinant of performance and that performance can contribute to one's efficacy (both an outcome and cause of behaviour) |
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Building Self Confidence (7) |
Focus on performance accomplishments (strongest) Acting Confident Thinking Confidently Using Imagery Goal Mapping Physical Training/ Conditioning Preparation |
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Team Efficacy |
the individual team members' belief in the capacities of the group (not simply the combination of each individuals' belief in themselves) - positively related to performance - can be cultivated by autonomous coaching (building confidence in the team) |
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Sources of Coaching Efficacy |
- stats (higher winning percentages) - gender (male) - player improvement - years coaching - educational programs/ workshops |
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Imagery Definition and Uses |
simulation-- similar to real life experience but occurs entirely in the mind AKA: mental rehearsal, visualization, mental practice -more impactful with cognitive vs. motor (ex. football quarterbacking vs. weightlifting) - Improve concentration - build confidence - control emotional responses - acquire and practice sport skills - cope with injury or pain |
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Investigative Evidence of Imagery |
1. Anecdotal -- people's isolated reports 2. Case Studies -- observe, monitor individuals' behaviour over time 3. Multiple baseline studies-- a few people, over long period of time 4. Psychological Intervention packages 5. Scientific Evidence-- |
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Psychoneuromuscular Theory |
conditioning of the neural pathways when imagining emulate that of when the actual skill/activity is being performed same brain areas that are used during the process of visual perception also used during visual imagery |
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Symbolic Learning Theory |
understanding movement patterns people become aware of what needs to be done to successfully perform skill "mental blueprint" |
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Psychological Skill Hypothesis |
develops and refines psychological skills such as concentration, reducing anxiety and improving performance |
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Bioinformational Theory |
description of an image composed of two sources of info: stimulus proposition and response proposition Stimulus: descriptors of specific features of scenario Response: one's reaction/feelings toward stimulus, produce physiological activtiy |
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Triple Code Model |
Mental code is made up of three components: (I) = image, (S) = somatic response, (M) = meaning - no descriptor will ever produce the same image in any two minds-- the meaning is what distinguishes the images |
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2 Keys to Imagery Success: |
Vividness - how clear, involve all the senses Controllability- how good of an "imager" is the athlete. Manipulate the image to do what they want |
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Analytic Model of Imagery |
Cognitive v. Motivational X General v. Specific Cognitive- skill (specific), strategy (general) Motivational- goals (specific), arousal (general) and Mastery (general) CS, CG, MS, MG-A, MG-M |
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Developing an Imagery Training Program (4 phases) |
Phase 1: Assessment of imagery ability Phase 2: Teach skills Phase 3: Use Imagery Phase 4: Evaluation, feedback, adjustment - should include both the execution and outcome |
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PETTLEP Model |
P- physical -- arousal or relaxation? E- environment -- should reflect environment T- task-- cognitive or mechanic T- timing L -learning E- emotion P- perspective |
