Exercise and Sport Psychology Exam 3

What is mental toughness?

An athlete's ability to

focus

rebound from failure

cope with pressure

persist through adversity

mentally tough = high self belief and control over own destiny

Four C Model

Control: maintain composure and manage one's thoughts and feelings

Commitment: determination to continue working

Challenge: obstacles and change are viewed as opportunities for growth

Confidence: trust in one's own abilities

Why is PST Often Neglected?

Lack of Knowledge (dont know what it is)

Misunderstandings (not knowing how, why or if it works)

Lack of Time (other skills mroe highly prioritized

Common PST Myths

PST is for "problem" athletes only

PST is for "elite" athletes only

PST provides quick-fix solutions

PST is not useful

How do successful athletes differ from less successful ones?

Successful athletes have

higher confidence

self regulation

positive imagery

determination

What are the most useful PST topics as defined by athletes and coaches?

Arousal regulation

Mental preparation

Confidence

Goal setting

Concentration

Self-Talk

What are the 3 phases of PST?

Educational Phase

Acquisition Phase

Practice Phase

What is the education phase of PST

Gaining an understanding and awareness about PST

What is the acquisition phase of PST

Athletes begin to learn and acquire specific psychological skills or techniques systematically

What is the practice phase of PST

Athletes put the acquired psychological skills into practical use regularly during both training and actual competition

What is the Ultimate Goal of PST

Self Regulation

What is self regulation?

Ability to monitor and effectively manage emotional state, leading to consistent performance in situations with different levels of stress

What are the 2 Regulation Profiles

Dyregulated

Regulated

What is a dysregulated profile?

May perform well in one set of conditions but very poorly in other conditions

Unpredictable Performance

What is a regulated profile?

Maintains a zone of consistency in their performance regardless of the circumstances

Might not be 10/10 every day, but less vulnerable to spikes and crashes

Predictable performance

What is the Five Stage Model of Self-Regulation

Stage 1: Problem Identification

Stage 2: Commitment

Stage 3: Execution

Stage 4: Environmental Management

Stage 5: Generalization

What occurs during stage 1: problem identification of the five stage model of self regulation?

Ability to identify a problem

Determine if change is possible

Take responsibility

What occurs during stage 2: commitment of the five stage model of self regulation?

Change at all costs

Willing to put effort and persistence towards PST

What occurs during stage 3: execution of the five stage model of self regulation?

self evaluate

self monitor

create appropriate expectations

What occurs during stage 4: environmental management of the five stage model of self regulation?

strategize to deal with outside stressors

What occurs during stage 5: generalization of the five stage model of self regulation?

PST skills become part of life in other areas

Who and When should implement PST?

ANY individual can benefit from PST

Anytime is an appropriate time to start

What should you do when assessing mental skills to develop a PST program?

assess strengths and weaknesses (either objectively or subjectively)

use psychological assessment techniques (performance profiling, oral interviews, psychological inventories)

consider the unique demands of the sport

obtain the perspectives of other parties involved (coaches, athlete trainers)

utilize multiple sources of information

is it a technical/physical problem or mental?

What should you do when designing a PST program?

Build rapport

Identify problems in performance

identify desired skills

use interviews, inventories, feedback

design and evaluate PST schedule

assess strengths and weaknesses

Common PST Program Challenges

lack of conviction, time, sport knowledge

lack of follow up

Characteristics of stress, arousal, and anxiety

They are all inevitable

They are all controllable

How can we help control stress, arousal and anxiety?

Identify sources and symptoms

recognize the interaction

Identify best recipe of emotions

tailor practices to meet individuals' needs

develop confidence and coping skills

Sources of psychological stress

fear of failure

social evaluation

feelings of inadequacy

loss of control

physical state

coach's opinion

Why should we increase self awareness of arousal?

One must be aware of arousal/anxiety in order to control it

Awareness BEFORE regulation

What is the emotional thermostat?

The "best recipe of emotions" for performance

Some people run hot (high arousal) others run cold (low arousal)

Symptoms of arousal and state anxiety

Sweating

cold hands

dry mouth

headaches

muscle tension

negative self talk

butterflies in stomach

inability to concentrate

Three categories of anxiety reduction techniques

Somatic

Cognitive

Multimodal

What are somatic anxiety reduction techniques?

Breathing control and muscle relaxation

Progressive muscle relaxation: tensing and releasing muscle groups to relieve stress

Breath Control: deep, centered, boxed

What are cognitive anxiety reduction techniques?

relaxation response, thought stopping and replacement

Relaxation response: focus attention on neutral or calming

Autogenic Training: repeated mental phrases (my arms and legs are heavy, my arms and legs are warm)

Using cues and focus to calm the mind and body

What are multimodal anxiety reduction techniques?

Stress inoculation training with autogenic training

Combine relaxtion (somatic) and cognitive components

What is stress inoculation training?

Expose to stress gradually to build coping skills

Steps: prepare, deal, cope evaluate

The Whole Package of Sports Stress Management

Mental Appraissal

Physiological Response:

Cognitive Restructuring Training

Cognitive Restructuring Training

Relaxation Skills Training

Integreated Coping Response

What is mental appraisal?

athlete evaluates and interprets the situation

What is a physiological response?

the body's stress reaction

What is cognitive restructuring training?

replacing negative throughts with constructive ones

what is relaxation skills training?

somatic relaxation

what is the integrated coping response?

when the athlete has developed both congitive and somatic coping skills

What is the matching hypothesis?

Anxiety management techniques should be matched to a particular problem

Cognitive anxiety = mental relaxation

somatic anxiety = physical relaxation

uncertain - multimodal approach

What is coping?

Process of constantly changing congitive and behavioral efforts to manage specific external and or internal demands or conflicts appraised as taxing or exceeding one's resources

Problem focused coping

plans

self talk

time management

emotion focused coping

meditation

reappraisal

withdrawal

Major Problem Focused Coping Strategies

information gathering

precompetition and competition plans

goal setting

time management skills

problem solving

increasing effort

self-talk

Major Emotion Focused Coping Strategies

Meditation

relaxation

wishful thinking

reappraisal

self blame/withdrawal

Arousal raising or inducing techniques

Raise arousal deliberately: elavate physiological activation and mental alertness

pregame speeches

goal statements and cue words

imagery/visualization

music

Tips to energize athletes

increasing breathing

act energized

use mood words

listen to music

use imagery

have a pre-game routine

What is imagery?

Also called: visualizaiton, mental rehearsal, symbolic rehearsal

Mental stimulation involving all senses: visual, kinesthetic, auditory, tactile, olfactory

Includes moods and emotions

When does imagery work?

It enhances performance, confidence, and coping when combined with other strategies

Imagery combined with other psychological strategies enhances performance IF done correctly

Imagery in Sport: where, when, what why

When/Where: used in practice, competition, and rehab

What: content = what we imagine

Why: Function = why we imagine (motivation, confidence, competition strategies)

Functions of Imagery

Motivation General Mastery (Mg-M): confidence, focus

Motivation General Arousal (MG-A): psych up/down

Cognitive Specific (CS): specific motor skills

Cognitive General (CG): game plans, strategies

What Should athletes imaging?

Sensory immersion: surroundings, actions, emotions

Avoid anxiety provoking or suppressive imagery - imagine easier scenarios instead

Comfortable and controllable imagery style

What do athletes imagine?

Goal Oriented Responses

Arousal

Skills

Strategy

What would imagining goal oriented responses look like?

imagine oneself winning an event and receiving a medal

What would imagining skills look like?

imagining performing a skill successfully

What would imagining arousal look like?

Relaxation by imagining a quiet place

What would imagining strategy look like?

imagining carrying out a strategy to win a competition

What are the imagery perspectives?

Internal Perspective

External Perpective

What is the internal imagery perspective

from first person view

What is the external imagery perspective

watching yourself like a movie

Factors Influencing imagery effectiveness

nature of the task

skill level of the performer

imagery ability of the athlete

combined with physical practice

Keys to effective imagery

Vividness

Controllability

Exercise

What is vividness in terms of keys to effective imagery?

use all senses to make image as vivid and detailed as possible

what is controllability in terms of keys to effective imagery?

direct your imagery and emotions

what is exercise in terms of keys to effective imagery

build imagery into daily routine

imaging controlling a performance, emotions and tough opposition

What to do when developing an imagery program

Tailer to athlete's needs, development (Age) and ability

evaluate imagery skills at baseline

Include in training consistently, and specialized to the individual athlete

Imagery skills assessment

imagery vividness

imagery control

sport imagery questionnaire

imagery timing

Guidelines for effective Imagery

Use in multiple settings (training and competition)

stay relaxed, focus on positivity

be realistic and motivated

include both execution and outcomes

When to use imagery

before/after practice or competition

off season, during breaks, personal time

injury recovery

When is the most ideal time to develop an imagery program in an athlete with no prior experience?

offseason or pre season

The Four R's of Imagery

Relaxation: mind and body

Realism: clarity, vividness, emotions, control, positive outcomes

Reinforcement: using scripts to come up with a plan

Regularity: practice practice practice!

PETTLEP Model For Imagery

Physical

Environment

Task

Timing

Learning

Emotion

Perspective

PETTLEP Practice

Choose your perspective: internal v external

Environmental: setting the stage (including emotion)

Physical/timing: defining the task and its timing

Task: shift from general timing characteristics to precise details of the task

Emotion: how you feel in the space. connect emotions to pleasant aspects of the environment

Steps to Creating an Imagery script

Start with basic picture

Add sensory and emotional details

Record and refine script

review and adjust regularly

What is self confidence

Belief in successfully performing a desired behavior

Distinguishes successful from unsuccessful athletes

Can Confidence be learned?

Yes it can be taught, developed, and strengthened over time

It requires deliberate strategies and practice

What is state self confidence?

moment specific confidence

unstable

What is trait self confidence?

general tendency to be confident

consistent across situations

stable

How does confidence impact performance?

Arouses positive emotions

Fosters concentration and increases effort

Enhances game strategies and momentum

Characteristics of low confidence

anxiety

breaks in concentration

indecisiveness

focus on the bad

highly distracting

self doubt

Small doses it can be good

Characteristics of over confidence

Prepare less

Confidence is greater than ability

Lack of effort

Less of a problem than underconfidence but can be disastrous

What does optimal confidence lead to?

Strive to achieve goals

Prepardness with decisiveness

What is a self fulfilling prophecy?

Psychological process where an individual's expectations about success or failure influence their performance and outcomes. Often causing those expectations to come true.

What is the self efficacy theory?

Perception of one's ability to perform specific tasks - situation specific confidence

What does self efficacy determine?

choice of activities

amount of effort expended

persistence to complete tasks

What is the most important source of self efficacy?

Own experiences

What is the second most important source of self efficacy?

vicarious experiences

What is the key point about vicarious experience that we need for it to be effective?

The person we are modeling must be of similar skill level or similar to our own ability

Ex. Watching Steph Curry play basketball is not very effective

What must there be for verbal persuasion to be effective?

Trust and respect

Describe the feedback loop of confidence/reciprocal relationship

Self efficacy -> performance

Performance -> self efficacy

What is coaching efficacy?

Coach's belief in ability to impact athlete outcomes

What are the four sources of self efficacy?

Own experiences

vicarious experiences

verbal persuasion

emotional arousal

What are the four effects of self efficacy?

Choice (approach vs. avoid)

Effort and persistence

Thinking and decision making

Emotional reactions (stress, anxiety)

What are the four dimensions of coaching efficacy?

Strategy

Technique

Motivation

Character Building

What is motivation efficacy?

confidence in ability to affect the psychological mood and skills of their athletes

What is character building efficacy?

confidence to influence the personal development and positive attitude toward sport in athletes

What is game strategy efficacy?

confidence coaches have in their ability to lead during competition