EXSS 181 Study Guide

Overview of EXSS

What does B = f(P, E) represent? 

Guides basic understanding of all human behavior and informs intervention efforts

Overview of EXSS

Who is considered the “Father of Modern Sport Psychology?” 

1. Coleman Griffith ("Father of Modern Sport Psychology"):

2. Established the first research labs.

Motivation

Motivation is the _______ & _______ of one’s effort 

direction and intensity

Attribution Theory

What are the 3 characteristics of attributions? Can you describe each? 

• Stability

  • Factor to which on attributes success or failure is either fairly permanent or unstable 

  • ✅ Stable: "I won because I’m a naturally talented runner."
    → Natural talent is seen as a consistent trait.

  • ✅ Unstable: "I lost because I didn’t sleep well last night."
    → Lack of sleep is temporary and can change next time.

• Locus of causality

  • A factor is either external or internal to the individual 

  • ✅ Internal: "I performed well because I practiced a lot."
    → Effort came from within the individual.

  • ✅ External: "I lost because the referee was unfair."
    → Blaming something outside the individual.

• Locus of control 

  • A factor either is or is not under the individual's control 

  • ✅ In Control: "I failed because I didn’t study enough."
    → You can control your effort and study habits.

  • ✅ Out of Control: "I lost because it was raining."
    → You can't control the weather.

Competence Motivation Theory

What are the 3 competence motivation stages? Can you describe each stage? 

• Autonomous Competence (Occurs roughly before the age of 4) children focus on mastering their environment through self testing their abilities. At this stage, children rarely compare themselves with others 

• Social Comparison (begins at 5 years old) Children focus on comparing their performance with the of others

• Integrated Stage: No typical age …occurs at a different time for different individuals. Involves social comparison and autonomous achievement strategies.

Arousal Performance Relationship

Which theory suggests that optimal arousal level is NOT always at the midpoint, and optimal state anxiety levels rest not at a single point but a bandwidth?

1. Multidimensional Theory

2. Inverted-U Theory

3. Individualized Zones of Optimal Functioning (IZOF)

4. Drive Theory 

1. individualized Zones of Optimal Functioning (IZOF)

Achievement Goal Theory

Can you fill in the “Predictors of Goal Involvement” Diagram?

Extra Question: Where should you intervene as a clinician

1. Goal Orientation (Dispostion) 

2. Concept of abiltiy

3. Motivational climate

• All three affects Goal involvement (state) —>

• then it effect motivational behavior

You should intervene in Motivational climate

Self Determintion Theory

What is the Self Determination Continuum

1. Motivation

2. External

3. Introjected

4. Identified

5. Integrated

6. Intrinsic

Self Determination Theory

: What is considered extrinsic motivation?

1. External

2. Introjected

3. Identified

4. Integrated

Stress and Coping:

PRIMARY appraisal  

what is at stake? Is it relevant to my goals, beliefs?

Stress and Coping

Secondary Appraisal

what can be done? can i manage, prevent, adapt to it?

Feedback, Reinforcement & Intrinsic Motivation

reinforcement

Reinforcement: increases the likelihood of a behavior that precedes it

Feedback, Reinforcement & Intrinsic Motivation

Punishment

Decrease the likelihood of the behavior

Feedback, Reinforcement & Intrinsic Motivation

What is positive punishment?

Positive Punishment: Definition: Adding an unpleasant stimulus after a behavior to decrease the likelihood of that behavior occurring again.

• Example in EXSS:

  • A coach makes an athlete do extra sprints after showing up late to practice.

  • A personal trainer requires burpees after a client repeatedly uses poor form.

Feedback, Reinforcement & Intrinsic Motivation

What is negative punishment?

Negative Punishment

• Definition: Removing a pleasant stimulus after a behavior to decrease the likelihood of that behavior occurring again.

• Example in EXSS:

  • A player loses playing time or gets benched for not following team rules.

  • A gym member loses music privileges in a class after being disruptive.

Feedback, Reinforcement & Intrinsic Motivation

Postive Reinforcement

• Definition: Adding a rewarding stimulus after a behavior to encourage it to happen again.

• EXSS Example:

  • A coach praises a player for showing up early to practice.

  • A trainer gives a high-five or small reward after a client finishes a tough workout.

Feedback, Reinforcement & Intrinsic Motivation

Negative Reinforcement

• Definition: Removing an unpleasant stimulus after a desired behavior to encourage it to happen again.

• EXSS Example:

  • A coach stops yelling or criticizing once the athlete improves their technique.

  • A client no longer has to do extra reps because they followed the correct form consistently.

Feedback, Reinforcement & Intrinsic Motivation

What kind of feedback did Horn (1985) suggest was necessary for the most positive psychological outcomes?

Positive contingent feedback

Competition and Cooperation

What are the 4 key components of the sports competition process?

1. Objective Competitive Situation

• A situation in which performance is compared with a standard of excellence in the presence of at least one other person who is aware of the comparison.

• Example: A timed race or a judged gymnastics event.

2. Subjective Competitive Situation

• How the individual perceives the objective situation, influenced by personality factors (like competitiveness or trait anxiety).

• Example: One athlete sees a race as a challenge; another sees it as a threat.

3. Response

• The athlete’s behavioral, physiological, and psychological responses to the situation.

• Example: Increased heart rate (physiological), focusing on strategy (psychological), or executing a play (behavioral).

4. Consequences

• The outcome of the competition, both in terms of actual results and individual perceptions of those results.

• Example: Winning and feeling confident vs. losing and feeling discouraged—or learning something regardless of outcome.

Psychological skills training

What are the 4 steps in a pst program? Summarize what happens in each step

1. Education Phase - Participants learn about mental skills and their benefits for performance. —> Teach important

2. Acquisition Phase - Athletes practice and develop specific psychological skills tailored to their needs.—> create strategies for learning skills

3. Practice Phase - Techniques are integrated into training and competition for consistent application.

4. Evaluation Phase - Athletes assess progress and adjust mental strategies for improvement. —> Did it work ?

Arousal Regulation

What are the three methods of arousal/anxiety control we discussed in class? Can you describe each?

1. Deep breathing: simple breathing out releases tension

Benefit: Controlled, slow breathing (e.g., 4–6 second cycles) to calm the body and mind.
🌬 Lowers heart rate, increases focus, and reduces anxiety
2. Progressive Muscle Relaxation: contracting and relaxing releases tension

Benefit : Tense and release muscle groups systematically to reduce tension and increase physical awareness.
🧘 Helps the athlete recognize and control physical stress.

3. Autogenic training: producing sensations in your body releases tension

Benefit: A self-relaxation technique using repeated phrases like “My arms are heavy and warm” to create sensations of relaxation.
🧠 Shifts focus inward, promoting calmness through self-suggestion and body awareness.

Imagery

Imagery construction = __________ + __________

Visual + Kinesthetic

Imagery

Imagery effectiveness = __________ + __________

Vividness + Controllability

Imagery

True or False: When using imagery as a skill to improve performance, it’s okay to completely replace physical practice with the use of imagery.

false

According to the Sport Confidence Model, which  of the following is NOT a source of sport confidence?

1. Self-regulation

2. Affect

3. Achievement

4. Social climate

Affect

Can you fill in the 5 antecedents of self-efficacy in the model?

1. Performance Accomplishments (Most reliable source of self-efficacy)

2. Vicarious experiences

3. Verbal Persuasion (Risk of deception, which can undermine credibility and trust)

4. Imaginal Experiences

5. Physiological / Emotional States

What are the 4 parts of the Self-Fulfilling Prophecy Effect?

1. Coach develops expectations
   Based on prior performance, appearance, or stereotypes.

2. Coach’s expectations influence behavior
   Coach gives more/less attention, feedback, or playing time based on those expectations.

3. Athlete’s performance is influenced by coach’s behavior
   The athlete internalizes the coach’s treatment, which impacts confidence, motivation, and performance.

4. Athlete’s performance confirms the original expectation
   The cycle reinforces the coach’s original belief — whether it was accurate or not.

True or False:

Self-efficacy is a trait characteristic.

False

Part 1 - What has the most powerful effect on self efficacy? 

1. Imaginal Experiences

2. Performance Accomplishments

3. Verbal Persuasion

4. PhysiolPsychological States

1. Performance Accomplishments

Part 2 - Which has the danger of undermining credibility?

1. Imaginal Experiences

1. Performance Accomplishments

2. Verbal Persuasion

3. Physio/Psychological States

1. Verbal Persuasion

Name the 4 ways to enhance self efficacy:

1. Ensure Successful Experiences

2. Utilize Modeling Techniques

3. Apply positive communication

4. Reduce anxiety

Goal Setting

S - 

M - 

A - 

R - 

T - 

S

“I will improve my 5K time by 1 minute (from 26 to 25 minutes) in the next 6 weeks by running 4 times a week and adding one speed workout per week.”

• Specifc : Improve 5K time

• Measurable: By 1 minute

• Action: run 4x a weeks

• Realistic: Yes,

• Time bounds: within 6 weeks

• Self Determined

While the _____ view towards goal setting influences confidence and anxiety to affect performance, the ______ ______  view focuses on mobilizing and prolonging effort.

1) Tanya wants to win the gold medal at the race in two days.

1. Short Term – ✅ Yes, because the goal is in two days.

2. Outcome Focused – ✅ Yes, because the focus is on the result (winning the gold medal), not the process or performance specifics.

2)Matt has scheduled a PT appointment every week for the next year to improve his ability to climb stairs.

• Long Term – ✅ Yes, because the goal spans over a year.

• Process Focused – ✅ Yes, because the emphasis is on regular training and improvement (the process), not a specific performance or end result.

4)Jackie wants to shoot 50 instead of 10 free throws at the end of every practice this week to get more reps in.

✅ Matching:

1. Short Term – ✅ Yes, because the goal is set for this week.

2. Process Focused – ✅ Yes, because the focus is on increasing reps (practice behavior), not on specific performance outcomes like accuracy or wins.

3)Jared wants to keep working out twice a day for 5 months to increase is endurance.

✅ Matching:

1. Long Term – ✅ Yes, because the timeframe is 5 months.

2. Process Focused – ✅ Yes, because the focus is on consistent workouts (the process), not a specific measurable outcome or comparison to others.

1. What are the 3 kinds of self talk?

1. Motivational / Positive “I can do it”

2. Negative “I can’t do it “

3. Instructional “Keep tall and relax”

2) Which of these is an example of reframing vs. thought stopping?

1. I can’t do this. WAIT, don’t say that to yourself.

2. I think I am going to miss. No, I have made these shots many times before, it is going in.

1. I can’t do this. WAIT, don’t say that to yourself. = Thought stopping

2. I think I am going to miss. No, I have made these shots many times before, it is going in.= Reframing

Concentration

What are the four combinations of width and direction that are possible for attentional focus?

1. Broad-External

2. Broad-Internal

3. Narrow-External

4. Narrow-Internal

Concentration

Bonus: Which combination is used to focus on 1-2 environmental cues?

✅ Narrow–External

Exercise & Well-being

1)Fill in the blank:

Exercise can have a positive effect on  ________ , ______ and _______ while having the ability to decrease the symptoms of ______ and _______.

Exercise and Wellbeing

2) Fill in the blank:

Loss of interest and motivation and a sense of social withdrawal are symptoms of _______.

Difficulty concentrating, irritability and muscle tension are symptoms of _______.

Behavior Adherence

Which is not a behavior adherence strategy:

1. Reinforcement

2. Social Support

3. Behavior Modification

4. Extrinsic Approaches

Resilience

What are the two main factors of resilience?

Resilience

Which of those is dispositional and which is situational?

Mindfulness

What are the 3 key concepts of mindfulness?

Psych of Injury & Rehab

What are the two main explanations for the stress-injury relationship?

What are the three steps of the quick coherence technique?

1. Heart ____

2. Heart ____

3. Heart ____

What is broad / external

• Focusing on a wide range of external cues in the environment.

Example: A quarterback scanning the field to locate all receivers and defenders before choosing a pass.
A soccer player surveying the entire field to decide where to pass the ball.

What is broad /internal ?

• Focusing on internal thoughts or strategies while simultaneously considering a broad range of information.

  • A basketball player thinking about overall game strategy, including how to adjust tactics based on the opponent’s defense, while considering their own emotional state or confidence.

  • A runner reflecting on how to pace themselves throughout the race, considering both their mental and physical endurance.

What is Narrow/ External

• Focusing on a specific external cue or stimulus from the environment, excluding other distractions.

  A golfer focusing solely on the ball before making a putt, ignoring the crowd or course conditions.
  A sprinter focusing intensely on the starting block and their technique during the start of a race.
  A quarterback zooming in on a single receiver as they prepare to throw the ball.

Hope Theory

Achieving a goal requires both realistic objectives and the belief that it is attainable.

Personality and sport

Fill in Hollanders Model for personality from top to bottom

1. Role related behavior

2. Typical responses

3. Internal Psychological core

Which part of Hollanders model is most likely going to change across environments

1. Role related behavior

Self Serving Bias

making attributions that help you increase or maintain your self-esteem and confidence (for success=internal and stable; for failure=external and unstable)

Learned helplessness

a psychological state where people have learned that failure is inevitable and out of their control (tend to attribute failure to uncontrollable, stable causes)

Psychoneuromuscular theory

vivdly imagined events innervate the muscles in somewhat the same way that physically practicing the movement does

Goal Setting

 Indirect Thought Process View

towards goal setting influences confidence

Goal Setting

Mechanistic view focuses on mobilizing and prolonging effort.