Sports psyc exam 2

Awareness in sport performance

Recognizing or being conscious of internal and external factors affecting performance.

Importance of awareness

It's the first step in gaining control of a situation—recognize, then adjust.

Common barriers to awareness

Excessive worry, focus on results over process, perception of threat, binary outcomes, and lack of mastery.

Steps to awareness

1) Recognize ideal performance state; 2) Notice when not in it; 3) Implement interventions to return to it.

7 Rs of awareness training

Responsibility, Recognize, Release, Regroup, Refocus, Ready, Respond.

Purpose of the 7 Rs

They help athletes control what they can and let go of what they can't.

SWOT analysis for athletes

Identifying Strengths, Weaknesses, Opportunities, and Threats to improve self-awareness.

Awareness and skill development

Conscious practice helps refine both mental and physical skills.

Strategies to improve awareness

Journaling, video feedback, focusing on basics, relaxation, yoga, and reflection.

Signal light metaphor

Green = flow; Yellow = refocus; Red = trouble—used for self-monitoring performance.

Main types of goals

Outcome, performance, and process goals.

Outcome goal

Focusing on the result of a competition, such as winning.

Performance goal

Focusing on achieving standards independent of others, like improving a personal best.

Process goal

Focusing on actions needed during performance to perform well.

Subjective goals

General intentions like having fun or doing one's best.

Usefulness of process and performance goals

They reduce anxiety and provide clear focus during training and competition.

Common goal barriers

Lack of time, stress, fatigue, conflicting goals, lack of feedback, and low confidence.

SMARTS goals

Specific, Measurable, Action-oriented, Realistic, Timely, and Self-determined.

Indirect thought process view

Goal setting affects performance indirectly by influencing confidence and satisfaction.

Mechanistic theory of goal setting

Goals directly affect performance by focusing attention and effort.

Key principles of effective goal setting

Set specific, moderately difficult goals; combine short- and long-term goals; record and review progress.

Hope-Based 4W model

Wish power, Want power, Way power, Will power—represents motivation and planning toward goals.

Group goals

Collective targets for team achievement requiring shared commitment and monitoring progress.

Common problems in goal setting

Setting too many goals, vague goals, lack of follow-up, or failure to individualize.

Imagery

Creating or re-creating an experience in the mind using all senses and emotions.

Senses used in imagery

Visual, kinesthetic, auditory, tactile, and olfactory.

When is imagery used?

Before, during, and after practice or competition; during recovery or rest periods.

Why do athletes use imagery?

To enhance motivation, confidence, focus, and performance skills.

Two imagery perspectives

Internal (first-person) and external (third-person).

Internal imagery

Imagery from a first-person perspective.

External imagery

Imagery from a third-person perspective.

Factors influencing imagery effectiveness

Task type, skill level, imagery ability, and combining imagery with practice.

Psychoneuromuscular theory

Imagery activates muscles similarly to physical movement, strengthening neural pathways.

Symbolic learning theory

Imagery acts as a mental blueprint to understand movement patterns.

Bioinformational theory

Images contain stimulus and response elements that trigger physical and emotional reactions.

Triple code model

Imagery involves the image, somatic response, and meaning.

Psychological skills hypothesis

Imagery develops mental skills like confidence and concentration while reducing anxiety.

Keys to effective imagery

Vividness (detail) and controllability (directing the image as desired).

Uses of imagery

Improving concentration, motivation, confidence, and emotional control.

Guidelines for imagery practice

Be relaxed, positive, use all senses, and practice regularly in various settings.

Self-confidence

Belief in one's ability to perform a desired behavior successfully.

Dispositional vs. state confidence

Dispositional = general belief; State = confidence in a specific moment.

Self-fulfilling prophecy

Expecting something to happen actually helps cause it to occur.

Negative self-fulfilling prophecy

Expecting failure leads to actual failure.

Benefits of self-confidence

Improves focus, motivation, emotion, goal pursuit, and performance.

Optimal confidence

Belief strong enough to drive effort but not so high that it reduces preparation.

Bandura's self-efficacy theory

Performance success increases confidence; self-efficacy influences effort and persistence.

Main sources of self-efficacy

Performance accomplishments, vicarious experiences, verbal persuasion, and emotional states.

Coaches' influence on confidence

Through fair feedback, reinforcement, and mastery-oriented environments.

Ways to build self-confidence

Set realistic goals, use imagery, practice under pressure, and maintain positive self-talk.

Collective efficacy

A team's shared belief in its ability to succeed together.

Dos and don'ts for confidence building

Do provide positive feedback and success opportunities; don't use sarcasm or harsh criticism.

Psychological skills training (PST)

Systematic practice of mental skills to improve performance and enjoyment.

Common PST methods

Goal setting, relaxation, self-talk, imagery, and attentional control.

Three phases of PST

Educational, acquisition, and practice phases.

Self-regulation

Ability to manage thoughts, emotions, and behaviors toward goals.

4C model of mental toughness

Control, Commitment, Challenge, and Confidence.

PST myths

It's only for problem or elite athletes, or that it's a quick fix.

When to implement PST

During the off-season or throughout training with consistent practice.

Effectiveness of PST

Individualized, systematic, and multimodal programs practiced over time.

Qualities of an effective sport psychology consultant

Accessible, flexible, trustworthy, and knowledgeable.

Guiding principles of Olympic mental training

Mental training complements physical training and must be practiced consistently.