Sports Psych final

Goal:

Dream with a deadline

Types of goals

Outcome goals, Performance goals, Process goals

Outcome goals:

Win by 30 points, not always in your control

Performance goals:

Personal performance (Scores, stats, time)

Process goals

How am I going to increase my performance

SMARTER acronym

Specific, Measurable, Action based, Realistic, Time based, Exciting, Recorded

Specific goal example

Score a 75 on the test

Measurable goal

Have a number or metric

Realistic goal

Not too hard or easy

Time Based goal

Long term: Not motivation

Intermediate (2-4 weeks)

Short term (5-7 days)

Exciting goal

Have to be interested

Recorded goal

42% more likely to achieve if written down

Interval goal method

Best, Midpoint, Upper (Statistical method to set goals)

Calculations: 

Average  over last 2-5 

Best-  best performance over last 2-5 

Difference: difference between best and average 

Goal interval:

Best- best performance over last 2-5Midpoint: best plus difference 

Upper: Midpoint plus difference 

Goal setting and amount:

Long range goal - 1

Short range goals week 1 -  3 goals 

Short range goals week 2-  3 goals

Intermediate goals: 1 goal 

Short range goals week 3 -  3 goals 

Imagery

Using the senses to create or recreate an experience in one’s mind

Mental Practice

Practicing a physical task in some mental covert way

External perspective

You see yourself in action (Easiest to do, not most beneficial)

Internal Perspective

You imagine yourself on the beach (emotions, senses)

Uses of imagery:

1. Mastery: Getting more practice 

2. Boost self confidence: See yourself doing it well boosts your confidence 

3. Coping: help deal with stress and anxiety, F.E.A.R (Forget,everything, and, run) 

4. Psych up: Use imagery to get yourself excited, anxious 

5. Familiarity: Getting used to your environment, going to different arenas and the effect

6. Prepare for unexpected: 

7. Injured athletes: Should go to practice to visualize themselves healing and stay in rhythm

How to develop an imagery program

Education, Acquistion (PETTLEP model), implementation

PETTLEP Model

• Physical: Use props, equipment 

• Environment: The sounds, smells 

• Task: Recreate things associated with the task 

• Timing: 2-3 times a week 

• Learning: 

• Emotion: Getting nervous, anxious in practice 

• Perspective: Getting the athlete to experience it 

Mental training tools

• Goal setting 

• Self talk 

• Cue words 

• Relaxation 

• Energization 

• Imagery

• Triggers 

• Releases

Mental Plans

• Preparation 

• Performance

  • What am i going to do 

• Recovery 

  • When things go bad how am i going to bounce back

Creating a preparation plan

Goal? 

• Start strong with positive mindset 

• What specific emotions/aspects

• Focused

• Confident 

• Emotionally ready 

• Motivated 

Create

• Mental and physical warm up 

• Often becomes a pre competition routine 

Tools

• Physical aspects: What to include for how long and why 

• Mental aspects: What to include

• Imagery 

• Relaxation 

• Energization 

• Self-talk 

• Goals 

Creating performance plans: 

Goal: 

• Create plans with predetermined response for critical situations (increases performance and confidence)

• Decreases anxiety 

Theoretical support 

• Self efficacy theory 

• Multidimensional model of momentum 

• Arousal/anxiety theories 

Plans are based on the type of activity. The three common types are: 

1. Self paced tasks- closed skills (golf, bowling, diving) 

2. Races and Routines : 400 yard dash 

3. Interactive sports: Team sports 

Creating a self paced performance plan 

Goal: 

• Create plans with a predetermined response for critical situations 

• What is the critical situation in a self paced activity (Serve, free throws)

Create: 

• Preperomance routine 

Creating a self-paced performance plan 

1. Readying (Relaxation)

2. Imaging (Imagery)

3. Focusing (Cue words, self talk)

4. Executing (Perform with a quiet mind) 

5. Evaluating (Incorporate suggests from p. 220

Creating a Race/routine performance plan 

Goal: 

• Create plans with predetermined response for critical situations 

• What are the critical situations for races and routines

• The meaningful parts or stages of the race/routine 

Tools:

• Cue words

• Self talk 

• Imagery 

Creating interactive performance plans

reating interactive performance plans

Goal 

• Create plans with a predetermined response for critical situations

• What are the 2 kinds of critical situations for interactive sports 

Create 

• Plan for each of the critical situations and precipitating events 

• Way to capitalize on positive momentum and minimize negative

Tools

• Triggers 

• Cue words

• Relaxations/energization

Creating a recovery plan

Goal

• Damage control and emotionally flustered 

• Spotlight analogy 

• Theoretical support (Catastrophe model)

Create 

Identify the different models of sport and what their purpose is

Youth Model - Educational

Professional Model - Make money

Top Reasons why Children participate in sports

reasons for Participating 

1. To have fun 

2. To learn and improve skills 

3. To be with friends and make new ones 

4. For excitement 

5. To be good at something 

6. To exercise and become physically fit 

7. To test skills against others

8. To please others

9. To receive awards 

10. To win

Reasons for quitting

1. Lost interest

2. Not having fun 

3. Coach was a poor teacher

4. Too much pressure

5. Wanted non sport activity 

6. Tired of it 

7. Needed more study time 

8. Coach had favorites 

9. Sport was boring 

10. Overemphasis on winning 

Methods of promoting a youth model of sport

1. Meet children's needs 

• Sport types

• Rules  (3 hits for volleyball)

• Dimensions (Field size) 

• Equipment (balloon) 

• Time (shorter quarters) 

Do’s of promoting a youth model of sport

• Teach skills 

• Show appreciation 

• Reward (within 30 seconds) 

• Decreasing eros

• Encourage (especially when performing poorly)

• Reduce stress 

Don’ts of promoting a youth model of sport

• Ignore effort  

• Punish (10% of time) (taking something away is more effective than running)

• Compare 

Legal Liability

Responsibilities enforceable by the court

Negligence

Failed to fulfill your duty

Four elements of legal negligence

1. Harm (injury)

2. Duty

3. Breach (How good you have to do it) (failing to act in a certain way)

4. Cause (Your negligence caused the accident)

Common causes of negligence

1. Supervise properly 

2. Instruct properly (How to take a charge) 

3. Provide safe conditions 

4. Employ proper first aid 

5. Provide proper transportation 

Ergogenic aid

any substance or phenomenon that enhances performance

Ergolytic Substance

any substance that has detrimental effects on performance

Placebo effect

 Something that helps you mentally but not physically

Sports drinks

•  Ergogenic if used correctly (if exercise lasts longer than 60 min) 

<19g of carbs it is rehydrating 

• >19g of carbs it is an energy recovery drink

Energy drinks

Ergolytic because it is uncontrolled and research doesnt show it helps

Food bars

Ergogenic because research shows it helps replenish

 Pre exercise bar (40-50g of carbs) 

    - Post exercise (12-15g of protein)

Energy performance Gels

Ergogenic because study’s show it helps

Candy Bars

Ergolytic because you get a sugar high but crash

Caffeine

Ergogenic because it helps you stay energized longer

Also ergolytic because it can make you more hyper (dart, golfer)

Beer

Ergolytic because it slows you down (takes 3-5 days to leave your system)

Nicotine

Eroglytic (no evidence show it improves performance)

Protein Powder

Ergogenic because it improves performance

Steroids

Ergogenic because it helps performance

Herbal supplements

Ergolytic because it is uncontrolled

Aspirin

• Ergogenic because it helps you stay cooler in hot weather 

• Also ergolytic for athletes because of cuts and bruises

Vitamins and minerals

Ergogenic because most people don’t have a good diet (Placebo for some)

Baking Soda

Ergogenic because it helps absorb your lactic acid

Breathing Pure Oxygen

•  Placebo because it pure oxygen does you no good if your healthy 

Nose bandages

Ergogenic if you struggle breathing, placebo if not

Analgesic Ointments

Placebo because it just irritates the skin and makes your skin warmer

Beta Alanine

Ergogenic helps

Aggression

Intention of  a person to inflict pain or harm another person

Hostile Aggression

Intending to harm another person who has anger or provoked you

Instrumental aggression

Your intent to harm someone to achieve a goal

Assertiveness

Use of legitimate force to achieve ones purpose

Catharsis hypothesis

• Aggression keeps building until a blow up and then it goes down (no research supports this)

Frustration-Aggression hypothesis

 Everyone has a certain level of aggression all the time throughout life and when you get frustrated it goes up. Will eventually go back down

(When people get frustrated they get more aggressive) (Research supports)

Social Learning theory

Aggression is a learned behavior (Research supports)

Aggression-Performance Relationship

• Research supports inverted U theory when it comes to aggression 

Arousal level effect on aggression:

Higher heart rate leads to higher aggression

Weapons effect on aggression

Weapons make you more aggressive

Drugs effect on aggression

more aggressive

Alcohol effect on aggression

 less aggressive, but more likely to not back down from a fight

Marijuana effect on aggression

less aggressive

Steroids effect on aggression

Roid rage, higher aggression

Temperature effect on aggression

Hotter it is, more aggressive

Fear of retaliation

Less aggression

Game structure effect on aggression

End of game you are more aggressive because you are frustrated

Noise effect on aggression

More Noise, more aggression

Colors effect on aggression

Colors can change your aggression (red, black)

What does PETTLEP stand for

Physical, Environment, task, timing, learning, emotion, perspective

Uses of imagery

1. Mastery

2. Boost self confidence

3. Coping

4. Psych up

5. Familiarity

6. Prepare of unexpected

7. Injured athletes

Three different types of activity

1. Self paced tasks- closed skills (golf, bowling, diving) 

2. Races and Routines : 400 yard dash 

3. Interactive sports: Team sports 

Self-paced performance plan steps

1. Readying (Relaxation)

2. Imaging (Imagery)

3. Focusing (Cue words, self talk)

4. Executing (Perform with a quiet mind) 

5. Evaluating (Incorporate suggests from p. 220

What are the four elements of legal negligence?

• Harm (injury)

• Duty

• Breach (how good you have to do it) (failing to act a certain way) 

• Cause (your negligence cause the accident) 

Catharsis hypothesis

Aggression keeps building until a blow up and then it goes down (no research supports this)

Frustration-Aggression hypothesis

 Everyone has a certain level of aggression all the time throughout life and when you get frustrated it goes up. Will eventually go back down

(When people get frustrated they get more aggressive) (Research supports)

• Aggression-Performance Relationship:
  

• Research supports inverted U theory when it comes to aggression 

What is the dropout rate of athletes in high school

80%