unit 2 psych exam

EXSS 181 midterm 2 review

Stress Model

1. Person Environment transaction

2/3.cognitive appraisal (primary/secondary)

2/3. Coping (problem or emotion focused)

4. stress/emotion outcome

4C model of mental toughness

Control

commitment

challenge

confidence

steps of PST program

1. education and assessment

2. acquisition

3. practice

4. evaluation

education and assessment phase

• goal is to quickly recognize the inportance of building PST repertoire and how it affection performance

• needs assessment

ultimate goal of PST

self regulation- ability to work towards ones goals by managing thoughts feelings and behaviors

self regulation model

1. problem identification

2. commitment

3. execution

4. environment management

5. generalization

what is the best time to implement PST program

the offseason

common problems with PST program

• lack of conviction (athlete)

• lack of time (athlete)

• lack of sports knowledge (consultant)

• lack of follow-up (athlete and consultant)

what stage of the self regulation model is arousal regulation/ relaxation

Stage 3- execution

what is relaxation training

a method or activity that helps a person to relax or to attain a state of increased calmness or decreased anxiety stress or tension.

what are outcomes of relaxation training

• decreased muscle tension

• lower blood pressure

• slow heart and breath rate

what are methods of relaxation training

• deep breathing

• progressive muscular relaxation (PMR)

• autogenic training

what are advantages of deep breathing

easy and effective when you have little time/ are in the middle of a competition

what are the assumptions of PMR training

• tension and relaxation cannot happen at the same time

• relaxation of the body contributes to the relaxation of the mind

• involves contracting and relaxing major muscles in sequence

what are the 6 sensation of autogenic training

1. heaviness in extremities

2. warmth in extremities

3. regulation of heart rate

4. regulation of breathing

5. abdominal warmth

6. cool forehead

what is problem focused coping

efforts directed at changing the transaction (solve the problem)

what is emotion focused coping

efforts at changing the emotional responses without changing the transaction (manage your feelings)

what are the 5 on-site coping techniques

• smile in response to tension

• enjoy the situation

• slow down

• stay focused in the present

• be prepared. with a competition plan

what are the 6 arousal increasing techniques

• increased breathing rate

• act energized

• self talk; mood words and positive self image

• energizing music

• energizing imagery

• pre competitive workout

what is biofeedback

designed to teach control of physiological or autonomic responses

visual and auditory feedback of; muscle activity, skin temp, brain wave, heart rate.

what step of the PST program is imagery

step 3 - execution

what is imagery

creating or recreating an experience on the mind by recalling memories and shaping it into meaningful info.

imagery= recall + construction

what are the 4 characteristics of imagery

• multi-sensory

• internal vs external perspective

• two kinds of effective imagery; vividness and controllability

• timing should match physical performance

uses of imagery

• improve concentration

• enhance motivation and confidence

• control emotions

• develop skill

• competition prep and strategy

• cope with injury and pain

• solve problems

what are the 4 theories of imagery

1. psychoneuromuscular theory

2. symbolic learning theory

3. bioinformational theory

4. triple code theory

Imagery vs physical practice

physical practice is better than imagery but imagery is better than no practice at all

what is self confidence

the belief that you can successfully perform a dsired behavior, a global and relatively stable trait, B=f(P,E)

what are the 4 levels of the sports confidence model

1. factors influencing sport confidence

2. sources of sport confidence

3. constructs of sport confidence

4. consequences of sport confidence

benefits of self confidence

• arouses positive emotions

• facilitates concentration

• affects goals

• increases effort

• affects games strategies

• affects psychological momentum affects performance

what are the 5 misconceptions of confidence

1. either you have it or you don’t

2. only positive feedback can build confidence

3. success always builds confidence

4. confidence equals outspoken arrogance

5. mistakes inevitably destroy confidence

what are the 4 steps of the self-fulfilling prophecy effect

1. coaches form expectations based on person and performance cues

2. coaches expectations affect their own behavior

3. coaches behavior affects athlete performance

4. athlete performance confirms coaches expectations

what is self-efficacy

the strength of a persons conviction that he or she can execute the behavior needed far a successful performance in a specific situation

what are the 6 predictors of self-efficacy

1. performance accomplishments

2. vicarious experiences

3. verbal persuasion

4. imaginal experiences

5. physiological experiences

6. physiological/ emotional states

what are the antecedents of self-efficacy

• performance accomplishments

• vicarious experience

• verbal persuasion

• imaginal experiences

• physiological/ psychological states

how do you enhance self-efficacy

1. ensure successful experiences

2. modeling techniques

3. positive communication techniques

4. reduce anxiety

what are the three main pillars of goal setting

• identify what you are trying to do and devise a plan to succeed

• create a ‘road map’ to success

• hope

what is grit

continued effort toward a long-term goal

Why does goal setting work

• indirect thought process

  • goal setting → increased confidence, reduced anxiety, enhanced satisfaction → performance

• direct mechanism view

  • directs attention to important elements

  • mobilizes effort

  • prolongs effort

  • fosters the development of new learning strategies

Types of goals

• outcome vs. performance vs. process

• long and short term goals

what is the SMARTS goal acronym

S- specific

M- measurable

A- action-oriented

R- realistic but challenging

T- time based

S- self determined

What are comon problems in goal setting

• convincing athletes to set goals

• setting specific goals

• setting too many goals

• not adjusting goals

• nto recognizing individual differences

• not following up or evaluating

what is self talk

self-referenced thoughts, or thoughts that we think to ouselves about ourselves

what are the three types of self talk and their responses

• postive/ motivational

  • motivation, increased effort

• instructional

  • focus, motivation

• negative

  • hopelessness, frustration, distraction

what are the 8 guidelines for self talk

1. use short, specific phrases

2. speak in first person

3. use the present tense

4. say with meaning and attention

5. speak kindly to yourself

6. repeat phrases often

7. consider using metaphorical language

what is thought stopping

noticing yourself making a negative self statement - saying stop to yourself - replacing the thought with something positive

what is reframing

changing a negative self-statement into a positive one that provides you with na alternate focus to replace the negative, MUST BE BELIEVEABLE

what are the 4 components of attention/concentration

• focusing on the relevent cues in the environment → selective attention

• maintaining attentional focus over time

• having awareness of the situation and performance errors

• shifting attentional focus when necessary

attentional selectivity

the cognitive process of focusing on specific, relevant stimuli while ignoring irrelevant background information

attentional capacity

the limited, finite amount of mental resources or processing power an individual can allocate to tasks or stimuli at any given time

attentional alertness

a psychological and physiological state of being awake, aware, and prepared to process incoming stimuli

what is the difference between width and direction in attentional focus

width- broad vs. narrow

direction- external vs. internal

what are the 4 combinations of attentional focus

• broad external

  • rapidly assess a situation

• broad internal

  • analyze and plan

• narrow external

  • focus and exclusively on 1 or 2 environmental cues

• narrow internal

  • mentally rehearse an upcoming performance or control an emotional state

what are internal attentional distractors

• attending to past events

• attending to future events

• chocking under pressure

• overanalyzing body mechanics

• fatigue

• inadequate motivation

what are external attentional distracters

• visual distracters

• auditory distracters

what are ways to improve concentration

• simulation in practice

• cue words

• nonjudgemental thinking

• establish rules

• develop competition plans

• practice eye control

• monitor yourself

• over learn skills

what is the practical based definition of mindfulness

paying attention on purpose in the present moment and nonjudgmentally to the unfolding of experience moment to moment

what is the research based definition of mindfullness (2 components)

1. self-regulation of attention

   1. process of regulating attention inn order to bring a quality of non-elaborative awareness to current experience

2. orientation to experience

   1. quality of relating to ones experience within an orientation of curiosity, experiential openness, and acceptance

what is the sport based definition of mindfulness

nonjudgemental present moment acceptance of internal experiences such as thoughts feelings and physical sensations along with a clarification of valued goals and enhanced attention to external cues responses and contingencies that are required for optimal athletic performance

what are the three key concepts of mindfulness

1. present moment

2. increase awareness

3. acceptance

what are the mental benefits of mindfulness

• long term mood changes

• increase in happiness and wellbeing

• prevent depression

• increase in memory and creativity

what are the physical benefits to mindfulness

• reduce pain

• improve immune system

• brain patterns to better deal. with anxiety, stress, depression, and irritability

what are the increasing psychological benefits of exercise

• assertiveness

• confidence

• emotional stability

• intellectual functioning

• internal locus of control

• memory and perception

• positive body image

• self control

• wellbeing

• work efficiency

what are the decreasing psychological benefits of exercise

• substance abuse

• anger

• anxiety

• confusion

• depression

• headache

• hostility

• tense

• work errors

what are the physiological explanations for exercise benefits

• increased cerebral blood flow

• changes in neurotransmitters

• increase in max oxygen consumption and delivery

• reduce muscle tension

• structural brain changes

what are the psychological explanations for exercise benefits

• enhanced feelings of controlled

• feelings of competence and self-efficacy

• positive social interactions

• improve self-esteem

• fun and enjoyment

what is the relationship between exercise, personality, and cognitive functioning

• exercise + hardiness → less stress and better health

• body satisfaction → self-esteem

• exercise → acute effects on memory and cognition

• protects against normal affects of aging on the brain

what is the relationship between exercise depression and anxiety

• associated with lower levels of both depression and anxiety symptoms

• at least as effective as medication

• no strong casual evidence yet

what are issues with transitions in and out of sport

• bitterness of being forced to retire

• loss of comradery with teammates and relationships with coaches

• lack of self identity

• loss of confidence and ability to cope

• loss of fans

• inability to gain same level of excitement

what are the reasons for participating in sport

• competition/ skill development

• fun

• affiliation

• excitement/ challenge of competition

• health/appearance

reasons for discontinuing sport

• other interests

• lack of ability

• lack of fun and excitement

• pressure, hard training

• dislike of coach

• lack of teamwork

reasons to start exercising

• weight control

• health factors

• stress reduction

reasons to continue exercise

• enjoyment

• increased self-esteem and confidence

• socializing

who are the most at risk individuals for injuries

• high stress

• low coping skills

• low social support

what are the primary explanations for the stress-injury relationship

1. attentional changes

2. muscle tension

3. toughness

4. worthlessness

what are the 5 stages of grief

1. denial

2. anger

3. bargaining

4. depression

5. acceptance and reorganization

what are the common psychological reactions to injury

• identity loss

• fear and anxiety

• lack of confidence

• performance decrements

• relief

• emotional upheaval

• focus on injury information

• positive outlook and coping

what are signs of poor adjustment to injury

• feelings of anger and confusion

• obsessed with returning to play

• denial

• coming back too soon

• guilt about letting the team down

• withdrawal from significant others

how do you facilitate injury recovery

• build rapport

• education

• teach coping skills (PST)

• realistic expectations

• social support

what is resilience

the ability to bounce back after potential adversity or stressor

what is the dual process model of resilience

the interaction between your dispositional level of resilience and to appraisal of the stressor that result sin resilient or non-resilient behaviors or outcomes

what are the psychological benefits of resilience

better mental health, less mental disorders, greater emotional regulation and coping skills

Explain how resilience works using the autonomic flexibility response theory.

• stressor, activates sympathetic activity

• resilience, activates parasympathetic activity and returns you towards homeostasis
  
  ** higher resilient individuals have faster parasympathetic activity

How is the use of a challenge appraisal a technique for building resilience?

cognitively reframing stressors as opportunities for growth, mastery, or gain rather than as threats to safety or well-being