Challenge 3 Sports Psychology Study Guide 2024

What type of relationship exists between breathing/respiratory rates and emotions?

bi-directional (emotions change respiratory rates; respiratory rates change emotions)

Which type of breathing strengthens the parasympathetic system by using the belly to fully fill the lungs?

Diaphragmatic breathing (slow, deep breaths)

Which type of breathing is associated with stress?

thoracic breathing (quick, shallow breaths)

Which part of the nervous system activates the relaxation response and strengthens heart rate variability (HRV)?

• Parasympathetic nervous system

• strong vagal tone

What are the types of relaxation training discussed in lecture? How are they different?

• RHYTHMICAL breaths: equal inhalation & exhalation

• RATIO breaths: inhalation 2x as long as exhalation

• COHERENCE breaths: inhale for 4 counts, hold 2 counts, exhale 4 counts

• BOX breaths: inhale 3, hold 3, exhale 3, hold 3

• *similar in that they're all forms of Diaphramatic breathing but specific practices differ as listed above*

What are the different types of imagery?

• Motivational Specific (MS): represents specific outcome goals (e.g. winning a gold medal) and associated outcomes

• Motivation General Mastery (MG-M): imagining coping with performance stressors, feeling confident, focused, mentally tough

• Motivation General Arousal (MG-A): imagining feelings of relaxation, stress, arousal, anxiety to "psych up"

• Cognitive Specific (CS): imagining execution of specific sport skills

• Cognitive General (CG): imagining strategic components of performance

When is the use of imagery most effective?

• training and skill development

• pre-competitive preparation (strategy + confidence)

What does it mean to have image controllability?

• the athlete can create desirable images

• can see themself perform well

Why does imagery work?

Functional Equivalence Explanation (FEE): imagining movement activates motor-related areas of the brain (cerebral cortex, primary motor cortex, primary somatosensory cortex) and muscles used in movement

What role does an individual's appraisal of a stressor play in the relationship between a potential stressor and the stress response?

impact of an external stressor is mediated by one's appraisal of the stressor and the psychological and social resources available to them

What are the two different types of coping?

• Problem-focused (hedonic) coping

• emotion-focused (instrumental) coping

What strategies do the different types of coping utilize?

• Problem-Focused coping: utilizes situation selection and situation modification

• emotion focused coping: utilizes attention deployment, cognitive change, and response modulation

What is the primary purpose for each strategy of coping?

• Problem-focused/Hedonic coping: seeks to change the emotional experience

• Emotion-focused/instrumental coping: seeks to use emotions to accomplish a goal, enhance performance, etc.

What are the different types of appraisals within the Transactional Model of stress and coping?

• thoughtful vs unconscious appraisal

• appraisal based on:

  • Goal Relevance

  • Goal Congruence

  • Human Agency (is individual or situation perceived to be in control?)

What do the different types of appraisals within the Transactional Model of stress and coping do?

Challenge appraisals lead to higher levels of self-confidence

What outcomes are produced by each type of appraisal within the Transactional Model of stress & coping?

• Challenge appraisals: increase self-confidence & motivation

• Threat appraisals: increase anxiety & avoidance

What does Folkman's Goodness-of-fit principle assert?

Problem-focused coping should be utilized if you can control/change the stressor, emotion-focused coping should be used if the stressor is beyond your control

What are the 4 principles of Baumeister's Self-Regulation Theory?

1. Reference or standard

2. Self-monitoring

3. self-regulatory strength (aka willpower)

4. motivation to achieve the standard

What does Baumeister's Self-Regulation Theory posit?

• self regulation is the self's capacity for altering behaviors (thoughts & actions)

• controls desirable behaviors and undesirable behaviors

What can reduce one's capacity for self-regulation?

• feeling tired

• bad mood

• stress

• low glucose levels in the brain

• attending to environmental cues that trigger a reward response

• pre-frontal cortex impairment (from brain damage, alcohol, etc.)

Which type of team cohesion is a greater predictor of performance outcomes?

task cohesion

What is a pre-shot routine?

intentional sequence of task-relevant thoughts & actions prior to the performance of a self-paced sport skill

What is a pre-shot routine used for?

maintaining an appropriate attentional control under pressure

What are the strategies for Emotional Regulation?

• situation selection

• situation modification

• attention deployment (to non-aversive or threatening stimuli)

• cognitive change

• response modulation

How do the strategies for emotional regulation differ?

• 2 motivations for emotional regulation:

• HEDONIC: desire to change emotional experience

• INSTRUMENTAL: use emotions to accomplish a goal, enhance performance

What terms (from mindfulness and self-distancing) describe the process of an individual transcending their ego to observer their thoughts, feelings, and actions?

de-identifying/decentering and reperceiving

What physiological changes can mindfulness meditation produce?

• INCREASE: dopamine, melatonin, maybe seratonin but inconclusive at this time

• DECREASE: cortisol (stress), norepinephrine (adrenaline)

• greater activation of prefrontal cortex

• deactivation, reduced size of amygdala

• greater cortical thickness (white matter) in Anterior Cingulate Cortex

What does a Pygmalion-prone coach do? Do they treat everyone the same?

• Self-fulfilling Prophecy and the 4-step Expectancy Cycle: favors certain athletes, gives them better resources

• Resources result in better performance: reinforces favoritism, cycle repeats

What does it mean when a leader takes a holistic approach?

see individuals as whole human beings with physical, emotional, and spiritual needs as opposed to a mere performance or instrument for leader's success

What are the benefits of writing?

• improved immune functioning

• fewer visits to health care facilities

• better self-reported health

Define awareness.

ability to engage in self-reflection, focus on the present moment, observe one's thoughts, feelings/senses, and behaviors in an effort to fully engage in the present experience at hand

What does having awareness mean for the individual?

awareness provides opportunity for control & improves concentration

Quality practice starts by asking yourself _______ _______ __ _____?

Why am I here?

What are the 4 dimensions of attention/concentration?

• External broad: QB, point guard, soccer

• External narrow: baseball, tennis, golf, shooting

• Internal broad: coming up with pre-competitive game plan

• Internal narrow: breathwork, relaxation

What are the different perspectives an athlete can take when evaluating a failure?

• decentering

• reperceiving

• self-immersion

• self-distanced

How do the different perspectives taken by athletes evaluating failure differ? Discuss emotional as well as physiological responses.

• CHALLENGE: increase confidence & the likelihood of athletes engaging in problem-focused coping, lower cortisol, better CVH, increased immune function

• THREAT: increase cognitive anxiety, negative thoughts, perceived negative social evaluations. loss of self-esteem

Which perspective dampens the emotional response of an athlete evaluating failure?

self-distanced

Which theory appears to best explain why transformational and servant leadership is more effective?

Fulfillment of the Basic Human Needs (transformational, servant leadership support autonomy + develop competence + foster relatedness)

What are the main attitudes of perspectives of mindfulness?

• acceptance (openness to experience)

• non-judging

• non-reactive

• flexible

• compassionate

What does it mean to be non-striving, non-judging, non-reacting?

• NON-JUDGING: impartial observation of the present without evaluation, categorization

• NON-STRIVING: remain unattached to outcome or achievement

• NON-REACTING: distance personal attachment to event, see things as an observer

Are there different ways to attend to things, to outcomes, to others?

yes (different appraisals or subjective interpretations)

What are the main theories, components, and strategies used in Acceptance and Commitment Therapy?

• FUNCTIONAL CONTEXTUALISM: Behavior is best understood in context it occurred

• RELATIONAL FRAME THEORY: language is powerful, can cause suffering, a single word can have multiple meanings (lexical ambiguity)

• EXPERIENTIAL AVOIDANCE: irrational belief that you should always be comfortable (having anxiety about anxiety) - ACT challenges this belief

• COGNITIVE DIFFUSION: ability to step back, de-identify with thoughts, observe from non-judging & non-reactive perspective

• A: Accept thoughts as only thoughts (not facts)

• C: Choose valued direction, identify goals

• T: Take action by making a commitment to regulate behavior until goal is met