exam three sports psych

PST

Psychological skills training - consistent and systematic practice of mental skills to enhance performance, enjoy the sport more

three phases of PST programs

education phase

acquisition phase

practice phase

education phase

most people don't understand the mental aspect so the first stage is educational to inform them how important these mental skills are and how they can enhance performance - hours or days

acquisition phase

focuses on strategies and techniques for learning these psychological skills. - ex individual anxiety reduction strategies are practiced in order to find what fits right for the individual

practice phase

autonomate skills through overlearning , integrate mental skills into daily life, stimulate skills people will actually want to use

Why might we use PST

To enhance an athletes mental toughness and to self regulate internal functioning

When can we use PST?

All the time

What is a performance profile?

visual representation of an individual's strengths and weaknesses in relation to PST to better enhance motivation and to understand where the athlete is in order to raise their self awareness.

What somatic anxiety reduction techniques are there?

Breathing techniques like box breathing, biofeedback, progressive relaxation exercises

What cognitive anxiety reduction techniques are there?

Medication, visualization, self instruction training, autogenic training

physical stress

sweating, red face

emotional stress

anger, irritability

behavioral stress

unable to relax, outbursts of frustration

What is a multimodal anxiety reduction package?

Teaches a person specific cognitive and relaxation components to control arousal

Problem faced coping

- efforts to control problems causing stress , time management , study more / tutor

When systems can be changed

Emotion faced coping

efforts to regulate the emotional response provided - meds

When systems cant be changed

What strategies might you adopt for the different coping strategies?

Thought control for blocking out distractions (fans)

Task focus (narrowing focus)

Define imagery

Visualization, mental rehearsal, symbolic rehearsal, mental practice, it involves recreating or creating the experience in your mind, ALL SENSES INVOLVED

How might you use your senses to help with imagery?

Sense can be used to help create the mental image of the activity

What is external imagery

watching from a birds eye view and you see yourself from above or outside your body

internal imagery

imagining yourself in the 1st person, seeing the activity through your eyes

Where, when and why do athletes use imagery

All the time - in games or not - athletes imagining themselves making a pass or doing something all the time

How does imagery work?

By using visual, auditory, olfactory, tactile, and kinesthetic, we are able to pull up emotions associated with these things we are sensing

Name 9 different uses of imagery

Increases concentration and motivation, builds confidence, controls emotional responses, prepares athletes for competitions, helps to cope with pain and adversity, solves problems

What are the keys to effective imagery?

Use all senses, be able to manipulate what you want

What is the PETTLEP program?

Imagery intervention

Define self confidence

the belief that you can successfully perform a behavior

What is dispositional self-confidence

degree of certainty that individuals usually have about their ability to succeed

state self confidence

belief of certainty that individuals have at a particular moment about their ability to succeed

What are the levels of self confidence?

Optimal confidence

Lack of confidence

Overconfidence

Optimal confidence

so convinced the goal will be achieved individuals strive so hard to do so

Lack of confidence (self-doubt)

creates anxiety, breaks concentration, causes indecisiveness

Overconfidence (false confidence)

causes individual to prepare less than needed in order to perform

What is the inverted U illustrating the relationship between performance and confidence?

As performance increases, you hit peak performance, arousal will continue to increase and you get overconfident/ aroused, causing a decrease of performance as the athlete enters a state of anxiety

How do expectations influence performance?

Expectations can either motivate performance or can deteriorate it. If an athlete sets a self fulfilling prophecy, they are likely to fail, but if they can visualize their performance it can help to motivate them to work harder to get there

Coaches expectations have been categorizes into 4 stages what are they?

The coach forms the expectation about the athlete, Coaches expectations influence their behavior, Coaches expectations influence the athletes performance - low expectations = low performance, and Athletes performance confirms the expectations

What is self efficacy?

An individual's belief in their capacity to act in ways necessary to reach certain goals

What is Banduras self-efficacy theory?

an individual's belief in his or her capacity to execute behaviors necessary to produce specific performance attainments - task specific, related to goal setting , affects choice of activity and level of effort

What sources of efficacy are there

Performance accomplishments, vicarious experiences, verbal persuasion , imaginal experiences, physiological states, and emotional states

What is the four stage modeling process?

Forming, storming, norming, performing

How might one build coaching efficacy?

Coaches can motivate, game strategy , character building

Outcome goals

Outcome : what the result was - win or loss

Performance goal

the specific thing you want to improve upon - form or technique to achieve the overall outcome goal

Process goals

the steps you take to achieve the goal

What does SMARTS (Smith 1994) stand for?

Specific, measurable, attainable, relative, time specific, self - determined

What are objective goals

Objective: specific standard of proficiency (usually a time)

subjective goals?

Subjective: general statements of intent that are not measurable

What did Filby and Colleagues research find?

a multi-goal strategy with a balance between outcome, performance, and process goals leads to the best performance

Describe the latest research on goal setting theory?

Setting high and specific goals is the best way to accomplish them

Define the indirect thought process view.

Goals influence performance indirectly by affecting psychological factors, such as anxiety, confidence, and satisfaction.

What is the direct mechanistic view?

Goals direct performers attention and fosters new learning

What are the three stages when designing a goal setting system?

Process, performance, outcome

What are some common problems when goal setting?

Not time specific, too unrealistic , too low

Define concentration

mental effort placed on sensory or mental events and the person's ability to exert or deliberate mental effort on most important in a given situation

concentration in performance

Less concentration = less performance

What does attentional focus mean?

the focus of an individual's attention at a particular moment.

What are the three processes

Attentional selectivity, attentional capacity, attentional alertness

Attentional selectivity

what we choose to put our attention on in that moment - ex. Having a convo in a loud place, we choose to listen to our friend instead of background noises

Attentional capacity

we only have so much attention to give - ex. Driving , 90 percent of our attention has to go towards that and maybe 5 percent towards music and 5 percent towards people on road

Attentional alertness

"sustained attention, " being in the zone"

Nideffer identified four different types of focus

a) external broad b) internal broad c) external narrow and d) internal narrow.

What is choking?

Falling into a state of anxiety

What does it mean to overanalyze body mechanics?

You think too much about how you're body is positioned so you overcorrect and make it incorrect

What are visual distractors

people in the crowd

what are auditory distractors

loud noises, cheering crowd