psychology of athletic prep and performance

genetics, physical training, and mental training

3 factors that affect peack athletic performance

genetics

innate skill and ability

athletic potential

physical and genetic ceiling for performance

sports psychology

help achieve more consistent levels of performance at or near potential

ideal peformance state

ultimate goal with physiological and psychological efficiency

motivated, confident, focused, manage aniexty

4 mental training skills of an athlete

goal setting

powerful process to think about ideal future self to motivate atheltes to turn vision into reality

short term goal

increase likelihood of success that is close to current level and builds confidence, self efficacy and gain momentum

long term goal

turn daydreams concrete that are ultimate desire outcome that relates to short term goal

outcome goal

results you want to achieve that you have little control over

process goal

processes needed to repeatedly do to achieve out and you can control

specific, measurable, attainable, relevant, time

SMART goals

visualization

mental rehearsal or metal image of executing skills and game stimulation that enhance focus, confidence, and prepareness

self talk

positive thoughts turn to positive outcomes

calm self talk

ease tension in high pressure / deep breaths

instructional self talk

used to remind us how to do something correctly

motivational self talk

positive outlook to increase confidence / effort

focus self talk

remind one of concrete on task and eliminate distractions / ignore crowd

instruction

what kind of self talk is good for fine skills and improving technqiue

motivational

what kind of self talk is good for strength and endurance

centering

narrow focus and attention to one thing and limit extraneous thoughts and distractions

attentional focus

ability to concentrate mind’s attention on internal and external cues at a minute

internal focus

thoughts, feelings, emotion, technique

external focus

sight/sound, objects

well focused

attention only on performance cues

poorly focused

attention on nonperformance cues

internal poor focus

aniexty, negative thoughts, next play

external poor focus

mean fans, boos, party after

aniexty

state of inner unrest/uneasiness

trait aniexty

personality characteristics where it stays consistent and appears across variety of situations

state aniexty

temporary emotional state in response to situation that goes away

attention

process of concentration

selective attention

focus on some cues but ignore others and eliminate irrelevant cues

underlying principle

thinking positive thoughts to prevent others

arousal

energized state of readiness to perform where you are alert and always present

non axious state

arousal under control and well prepared

anxious state

arousal not controlled and aniexty is too high

inverted u

performance improves with arousal

low arousal

broad attention and aware of both irrelevant and relevant cues

high arousal

too narrow of focus and niether irrelevant or relevant cues taken

optimal arousal

individual range of optimal peformance

skill level, task complexity, personality

3 factors of optimal arousal

self efficacy

better predictor of task execution than aniexty and arousal that is the self confidence in doing a task in a situation

relaxation

reduce arousal and increase task relevant focus

diaphragmatic breathing

belly breathing that is deep rhythmic breathing in relaxed manner to focus on clearing mind

progressive muscle relaxation

technqiue used to control tension by alterating tensing and relaxing certain muscles and release whole body tension

systemic desensitization

used for conforting fear and replace fear response from cues with relaxation response by gradually exposing to fear

mental block

prevent athlete from doing a skill