KIN311K challenge 3 study guide

What type of relationship exists between breathing/respiratory rates and emotions?

-emotion and respiratory rates have a bidirectional relationship

-anxiety increases respiratory rates

Anger breathing

Rapid, deep, gasping through nose

Fear breathing pattern

Short, rapid, gasping through mouth

Joy breathing pattern

Deep inhale through nose, exhale through mouth

Which type of breathing strengthens the parasympathetic system by using the belly to fully fill the lungs?

Diaphragmatic Breathing: characterized by slow deep breaths that contract the diaphragm to fully expand the rib cage to allow lungs to fully inflate.

-Simply breathing slow and deep increases parasympathetic activity

Which type of breathing is associated with stress?

Thoracic Breathing: Characterized by quick shallow breaths and is a typical response under stress.

-High frequency breathing induces autonomic sympathetic activation and CNS excitation

Which part of the nervous system activates the relaxation response and strengthens heart rate variability (HRV)?

-autonomic nervous system

-parasympathetic: rest and digest

-sympathetic: fight or flight

-Slow and Deep breathing can promote increased parasympathetic activation

-Deep breathing Strengthens vagal tone and heart rate variability (HRV)

-HRV is an indicator of positive well-being

Low HRV:

-Associated with increased anxiety

-Panic disorders

-Depression

What are the types of relaxation training discussed in lecture? How are they different?

progressive relaxation: conscious control of body. meditation. tightening the muscle then relaxing it.

Autogenic Training: thoughts of warmth and heaviness throughout the body. Systematically scan through the major parts of the body, (arms, legs, chest, neck, shoulders), and concentrate on those parts, feeling the warmth and the heaviness

"The relaxation response": Identified the benefits of training the relaxation response. Increased well-being and reduced blood pressure for patients with ischemic heart disease

Which imagery perspective is similar to watching yourself perform on video?

Visual Perspective

-Internal: seeing it through the "mind's eye" or as experienced

-External: seeing it as an outside observer or like a video

What are the different types of imagery and what are they used for?

Motivational Specific (MS)

-visualizing the end goal , like holding the trophy

Motivation General Mastery (MG-M)

-imagine responding to adversity and challenges with confidence and success

Motivation General Arousal (MG-A)

-use imagery to create ideal internal state. ex: a powerlifter imagining a lion

Cognitive Specific (CS)

-imagining specific sport skills

Cognitive General (CG)

-visualize strategy you want to take

What does it mean to have image controllability?

-How well the athlete can create desirable images

-Seeing yourself perform well

-how well you can visualize what you want to visualize

Vividness

-Clarity and detail of images

-How clear or how well can you see it?

-Is it just like watching yourself on TV?

Why Imagery Works

Functional Equivalence Explanation

-Imaging movement activates motor related areas of the brain:

-Cerebral Cortex, Primary Motor Cortex, Primary Somatosensory Cortex

-Imagery also activates muscles used in movement

Temporal Consistency

-Movement imagery duration is similar to actual performance.

-Visualizing the performance in real time

What role does an individual's appraisal of a stressor play in the relationship between a potential stressor and the stress response? (Transactional Model)

Transactional model

-Impact of an external stressor is mediated by one's appraisal of the stressor and the psychological and social resources available to them

-Emotions arise as a result of the appraisal

-The level of stress experienced will depend on how they think about the stressor

Primary Appraisal

-What's the significance or severity of the stressor?

-Goal Relevance: Is anything at stake?

-Goal Congruence: Will the outcome be beneficial or harmful?

-Goal Content: What kind of goal is at stake?

-Identity/ Self-Esteem/Ego

-Appraisal process comes to the conclusion that:

-This is a challenge (Associated with approach behaviors)

-This is a threat (Associated with an increased stress response)

Secondary Appraisal

-Do I have the resources to manage this?

-What options do I have for coping with this?

-What can I control?

Three aspects of the Secondary Appraisal

-Blame or Credit (Can responsibility for the harm or benefit be made?)

-Coping Potential (is it possible to influence the outcome for the better)

-Future Expectations (Will things improve or worsen)

types of appraisal in transactional model

Primary Appraisal

-What's the significance or severity of the stressor?

-Goal Relevance: Is anything at stake?

-Goal Congruence: Will the outcome be beneficial or harmful?

-Goal Content: What kind of goal is at stake?

-Identity/ Self-Esteem/Ego

-Appraisal process comes to the conclusion that:

-This is a challenge (Associated with approach behaviors)

OR

-This is a threat (Associated with an increased stress response)

Secondary Appraisal

-Do I have the resources to manage this?

-What options do I have for coping with this?

-What can I control?

Three aspects of the Secondary Appraisal

-Blame or Credit (Can responsibility for the harm or benefit be made?)

-Coping Potential (is it possible to influence the outcome for the better)

-Future Expectations (Will things improve or worsen)

What are the different types of coping, what do they do?

Problem Focused Coping

-Directed towards managing the stressor and minimizing its effects (Approach oriented behaviors)

-Planning

-Information seeking

-Suppression of competing behaviors

-Increased effort

-Goals setting

-Time-management

Emotion Focused Coping

-Directed towards alleviating the negative emotions that arise as a result of the appraisal of the stressor (Avoidance Oriented behaviors)

-Mental and behavioral withdrawal

-Denial

-Relaxation

-Self-blame

-Venting

-Acceptance

-Seeking social support

-Humor

Avoidance Coping

-Disengagement from the task at hand, making efforts to escape, avoid, or distract one's self from the stressor

-Sometimes considered emotion-focused coping

-Avoidance (Procrastination)

-Distractions

-Watching Netflix

-Going out drinking

-Browsing social media

Meaning Focused Coping

-Effective when coping with things you cannot change

-Revisiting your values and priorities

-Focusing on strengths gained through life experiences

-Finding value (This set back could turn out to be a gift)

-Revised Goals

-Reordered Priorities

According to Hanin's IZOF model what combination of emotions are most effective?

-According to the individual zones of optimal functioning (IZOF) model, an athlete's performance is successful when his or her pre-competition anxiety is within or near the individual's optimal zone. When anxiety falls outside the optimal zone, performance deteriorates.

-individual athletes will experience emotions differently. Some play well when angry, some play well when happy

-The theory also asserts that both positive and negative emotions can be functional or dysfunctional

Four Emotion Categories based on hedonic tone and functionality

1. Pleasant and functionally optimal emotions (P+)

- Motivated-Charged-Energetic-Confident

2. Unpleasant and functionally optimal emotions (N+)

- Tense-Nervous-Dissatisfied-Angry

3. Pleasant and dysfunctional emotions (P-)

- Easy Going-Satisfied-Quiet-Fearless

4. Unpleasant and dysfunctional emotions (N-)

- Tired-Uncertain-Depressed-Sluggish

What does Folkman's Goodness of fit principle assert?

-posits that it is adaptive to use emotion-focused coping and not to use problem-focused coping in uncontrollable situations. but opposite for controllable situations

Problem focused coping

-Coping to address/ solve the problem. The problem goes away

Emotion focused coping

-Coping with the emotions that arise because of the problem. Cope with the sadness rather than the problem that caused the sadness. Delays the inevitable. People who are anxious tend to go with this route more often

What are the four principles of Baumeister's Self Regulation Theory? What does the theory posit?

self regulation: self's capacity for altering behavior

1. reference or standard

-unclear (be thinner, run faster)

-clear (reduce body fat by 5%, run a 4 minute mile)

2. self monitoring

-track behavior and make comparisons

-chart progress

-make adjustments

3. self regulatory strength (aka willpower)

-regulatory strength can be reduced or your ability to regulate behavior can fail if you are tired from self regulating all day, in a bad mood/ negative affect, experiencing stress, have low levels glucose in the brain, attend to environmental cues that trigger a reward response, experience prefrontal cortex impairment

4. motivation to achieve the standard

-The first three can be perfect but if you don't really want to achieve the standard it probably won't happen

-Motivation can overcome depleted willpower

-people find a way even when they are tired or don't feel good

-Motivation can change with changes in expected utility, expectations, self-efficacy est..

-If the outcome is no longer valued motivation will decrease

Situation selection

-selecting a situation that is in line with our goals

Situation modification

-remove things that create negative affect

-change feelings

Attention deployment

-focusing on the negative or the positive

Selective attention

-where do you want to focus your attention

Cognitive change

-how you think about something affects how you see it

Suppression

-suppressing emotions create more stress

Which aspect of Team cohesion is a greater predictor of performance outcomes?

task vs social

-social: team has to be bonded to work together, but at the end of the day, task is what is most important.

broaden and build

positive affect improves performance

What is a pre shot routine? What is it used for?

-An intentional sequence of task-relevant thoughts and actions prior to the performance of a self-paced (closed) sport skill (e.g. golf shot, tennis serve, free throw, penalty kick)

-Useful for maintaining an appropriate attentional control under pressure

What are the strategies for Emotional Regulation?

-Emotional regulation: Efforts to evoke, diminish, prolong, or intensify emotional responses

Two motivations for Emotional Regulation

-Hedonic: Change the emotional experience

-Instrumental: Use emotions to accomplish a goal or to enhance performance

-Problem focused coping: situation selection, situation modification

-Emotion focused coping: attention deployment, cognitive change, response modulation

Situation Selection: When an individual actively chooses to either place themselves in a particular situation/context or to avoid a particular situation/ context. Choosing to workout at a health club or at home alone

Situation Modification: Attempt to modify external aspects of the environment. Removing spectators to decrease self-presentational stress

What terms describe the process of an individual transcending their ego to observe their thoughts, feelings, and actions?

-Self-Distancing

-AKA De-centering or Reperceiving

-another strategy used to regulate emotions

-failure vs just feedback

-a non attached way to view failure

-gives us space to detach ourselves from our ego

-To look at one's self or experience from an outsiders or third-person perspective

-Like an alien who's never seen a human

What physiological changes can mindfulness meditation produce?

Mindfulness meditation has shown increases in:

-Dopamine and Melatonin

-Serotonin activity is modulated

Mindfulness meditation has been shown to decrease

-Cortisol

-Norepinephrine

Greater activation of Prefrontal Cortex (PFC) and deactivation of the Amygdala

-Greater cortical thickness

-Reduced size of amygdala

-Lower plasma Norepinephrine

-Increased white matter in Anterior Cingulate Cortex (ACC)

-Attentional control

-Selection and inhibition

-Monitoring of competing inputs

-Appraisal of emotional stimuli

-Regulation of affective responses

What does a Pygmalion prone coach do? Do they treat everyone the same?

pygmalion coaches proves self fulfilling prophecy.

they treat the athletes that they think are gonna be good better, so therefore they become better than everyone else.

-these players have more confidence bc they know their coach believes in them, which makes them do better

What does a taking a holistic approach mean?

there are many aspects to everything, we have to look at it all.

an athlete is not just an athlete, they are also family, friends, students, etc

What are the benefits of writing?

-T cells up

-antibody up

-hospital visits down

-stress down

-Improved immune functioning

-Better self-reported health

-Doesn't matter how often you write

-Doesn't matter length of time spent writing

-Subject matter should be determined by the individual

-Feedback is unnecessary(People are writing for themselves)

-Write in a comfortable environment

-More effective when written immediately after a trauma

-Works well for coping with Heart Disease, Cancer, Cystic Fibroses, Chronic Pain, Losing Job, PTSD, Depression

-In Achievement Settings: Writing about fears and anxieties reduces fear and anxiety

fear approach vs love approach

fear: do things not to mess up. incites worry, fear, etc

love: do things out of the love for them

What is awareness?

human consciousness that allows us to transcend what's going on and have some awareness

Quality practice starts by asking yourself what?

-begins with knowing why

-Why are you there? What do you want to accomplish?

-starts with clear goals

-practice plans: what do you want to achieve with today's practice

-today + today + today = reaching goals

-work on the process. The steps will take care of the outcome

-do the effective thing, working hard is a given

-find meaning and purpose in daily things

What are the four dimensions of attention/concentration?

-internal (thoughts, breath)

-external (target, other players, etc)

-narrow

-broad

Which theory best explains why Transformational and Servant leadership is effective?

servant leadership: lead by serving others. someone who nourishes and provides those they lead with the capability to grow and develop. they set ego to the side for the success of others.

transformational leadership: exemplify an Idealized Model of Leadership. they set high standards and a good example. They provide opportunities for Intellectual Stimulation, allow for challenges.

both practice the idea that "it is not about me," put others above yourself, holistic approach.

How do these forms of leadership work? Through the fulfillment of the Basic Human Needs. They support autonomy, They develop competence, They foster relatedness

What are the main attitudes or perspectives of mindfulness?

Mindfulness: the tendency of the mind to seek premature closure. That quality of the mind that imposes a definition on things and then mistakes the definition for the actual experience. Moment-by-moment awareness. Merging of actions and awareness.

Attitudes:

-acceptance

-openness to experience

-non judging

-non reactive

-flexible

-compassionate

What are the main components and strategies for Acceptance and Commitment Therapy?

-Form of Cognitive Behavioral Therapy

-Life without adversity is not the norm

-Believing life should be free from adversity is unhealthy

-Life's vagaries produce suffering and distress

-Loneliness, boredom, alienation, meaninglessness, low self—esteem, existential angst, divorce, bullying

Guiding Principles of ACT

-Functional Contextualism, Relational Frame Theory, Experiential Avoidance

Functional Contextualism

-Every behavior can be explained in terms of the context that the behavior occurred in

-Thoughts and feelings do not cause other actions and cannot make you do anything

-Thoughts are not correct or incorrect; good or bad. Use them to your advantage

Relational Frame Theory

-Language is powerful

-We develop associations (relationships) with words or stimuli

-Based on contextual cues and ascribed meaning

-Develop cognitive, emotional, or behavioral responses

-Language can cause suffering

-Words are imbued with powerful meanings that can create negative emotional responses

Experiential Avoidance

-Irrational belief that you must never experience discomfort

-Individuals can spend a lot of energy trying to avoid unpleasant situations

-Having anxiety about anxiety

-Unwilling to be uncertain or uncomfortable

-Associated with depression, anxiety, poor performance, substance abuse, lower quality of life

systems that regulate breathing

brain stem nuclei, limbic system, cortex

What are the different perspectives an athlete can take when evaluating a failure? Which perspective seems to dampen the emotional response?