EXSS 181- Exam 2

4 steps of PST Program

4 steps of PST Program

1. Education and assessment (teach)

2. Acquisition (learning skills)

3. Practice

4. Evaluation

What is the ultimate goal of PST?

SELF REGULATION

Why are the phases of PST programs described as a circular process?

you always reassess at the end and try again

What are common problems in implementing PST programs?

1. Lack of conviction

2. Lack of time

3. Lack of sport knowledge 

4. Lack of follow-up

What are the differences between the 3 methods of arousal control?

1. Deep breathing

2. PMR

3. Autogenic training-

•  biofeedback

It teaches control of physiological and autonomic responses to arousal

• Coping

Unknown

the strategies individuals use to manage stress, challenges, or difficult emotions

Imagery

creating or recreating an experience with the mind (visualization)

Imagery Process

It involves recalling form memory pieces of information stored from experience and shaping these pieces into meaningful information

What are the components of imagery?

Recall and Construction

What are the two characteristics of skilled imagery?

1. Vividness

2. Controllability

Why is imagery good if you are injured?

Imagery practice is better than no practice at all. It still keeps your head in the game.

The Four Imagery Theories

Psychoneuromuscular theory, Triple Code Model, Bioinformational Feedback, Symbolic Learning Theory

self-confidence

The belief that you can successfully perform a desired behavior→ a pretty stable trait

Describe the sport confidence model. What are its four levels?

1. Factors influencing sport confidence: Personality, Organizational culture

2. Sources of Sport Confidence: achievement, self-regulation, social climate

3. Constructs of sports confidence: decision making, skills, resiliency

4. Consequences of Sport Confidence: affect, behavior, cognition (ABC’s)

self-efficacy vs self-confidence

Self-confidence: global trait

Self-efficacy: situation-specific

What is the Self-Fulfilling Prophecy Effect?

You think youre gonna fail→ you do fail

What are the two viewpoints on why goal setting works?

1. Indirect thought process view: goal setting → increases confidence which reduces anxiety and enhances satisfaction → increases performance

2. Direct mechanistic view directs your views to what important. Mobilizes effort. Prolongs effort

Outcome vs. Performance vs. Process

Outcome: winning, overall standing

Performance: self improvement ex: even though we lost, I scored a goal

Process goals: learning steps in the bigger picture ex: losing weight, eating healthy

What is the most effector predictor of self-efficacy?

Performance Accomplishments

what are the advantages of setting both short-term and long-term goals?

Short term goals can lead to long-term goals 

What are SMARTS goal-setting principles?

S- specific 

M- Measureable

A- Action oriented

R- Reasonable but competitive

T- time-based

S- Self-determination

self-talk

self-references thoughts, or thoughts that we think to ourselves about ourselves

what are the guidelines for the effective use of self-talk

• Use short, specific phrases

• Speak in the first person

• Use the present tense

• Say with meaning and attention

• Speak kindly to yourself

• Repeat phrases often

• Use specific task instructions rather than general instructions

what is thought-stopping? how does it work? what is its purpose in regards to self-talk?  

• Notice yourself making a negative self-statement.

• Say "STOP" in your head or out loud

• Follow this up by replacing the thought with a more positive self-statement

reframing

Cognitively turning a negative statement into a more positive one, realistically.

Explain how thought-stopping/reframing can be used to increase attention, control emotions, or cue techniques

• To increase attention, use thought-stopping

• To control emotions, use reframing

• to cue techniques, use instructional self-talk

What are the 4 components of attention?

1. focusing on the relevant cues in the environment (selective attention)

2. maintaining that attentional focus over time

3. having awareness of the situation and performance errors.

4. shifting attentional focus when necessary.

attentional selectivity

 Selective attention refers to letting some information into the information-processing system whereas other information is screened or ignored. (search light)

selecting what you would like to pay attention to

attentional capacity

attention is limited in the amount of information that can be processed at one time

Attentional alertness

the more aroused you are, the more narrow your focus is.

Differentiate width & direction of attentional focus

• Width= broad vs narrow

• Direction= external vs internal

List the most common reason for initiating, continuing, and discontinuing from sport?

Reasons for participating: Competence/Skill development Fun Affiliation Excitement/challenge of competition Fitness (health/appearance)

Reasons for discontinuation: Other interests (sport & other) Lack of ability Lack of fun and excitement Pressure, hard training Dislike of coach Lack of teamwork

List the most common reason for starting and discontinuing exercise?

Reasons to start: Weight control Health factors Psychological (e.g., stress reduction)

Reasons to continue: Enjoyment Increased self-esteem and confidence Socializing

Describe Kubler-Ross stages of grief as they relate to injury

• denial

• anger

• bargaining

• depression

• acceptance and reorganization

What are ways that stress, coping skills, & social support might contribute to injury?

at risk individuals: high stress, low coping skills, low social support

Name and describe the common emotional/psychological responses to athletic injury.

• Identity loss: 

• Fear and anxiety: 

• Lack of confidence:

• Performance decrements: 

• Relief → a way out of playing

• Injury → relevant information processing:

• Emotional upheaval and reactive behavior:

• Positive outlook and coping:

  • Athlete accepts the injury and deals with it, initiates positive coping strategies, exhibits a good attitude and remains optimistic

Mindfullness

Cultivating present-moment awareness, focus, and acceptance during athletic activities to optimize performance and manage stress.

Resilience

the ability to bounce back from setbacks, adapt to challenges, and maintain mental toughness in the face of adversity.

what is the most different impliment in the PST program

Mindfullness

Hardiness Vs Persistence

Hardiness: Ability to face stress with commitment, control, and challenge.

Persistence: Continuing steadfastly towards goals despite obstacles or difficulties.

Dual process in sports and grit:

Combination of effort and consistency for resilience and success.