SML 560 - Sport Psychology Exam 2

Enhancing performance, Increasing Enjoyment and Achieving greater self-satisfaction

Psychological skills training (PST) refers to the systematic and consistent practice of mental or psychological skills for the purpose of which of the following: • (select all that apply – there is more than one – must get all to get points)?

• Enhancing performance

• Winning more games

• Increasing enjoyment

• Intimidating opponents

• Achieving greater self-satisfaction

Multimodal approaches

Which types of anxiety reduction approaches have shown to be most effective?

• Somatic anxiety reduction approaches

• Cognitive anxiety reduction approaches

• Progressive relaxation approaches

• Multimodal approaches

• Biofeedback approaches

Performance-avoidance goals: focus on the negative, or escaping undesirable performances

Mastery-Approach Goals:  Focus on achieving the positive, desired performance

How do performance avoidance goals differ from mastery approach goals?

Attention is the most synonymous with concentration in the sport context

Which of the following is most synonymous with concentration in the sport context?

Performance Accomplishments, Vicarious Experiences (Modeling), Verbal persuasion, Physiological and Emotional States

What are the 4 main sources of self-efficacy?

Coping is the ever changing demands of sport, and the individual’s physiological responses to those demands

Adjusting, both mentally and physically, to the everchanging demands of sport, and the individual’s physiological responses to those demands is the definition of:

• Self-Efficacy

• Self Esteem

• Attention Shifting

• Being Mindful

• Coping

Trait Self-Confidence is the degree of certainty individuals usually have about their ability to succeed

The degree of certainty individuals usually have about their ability to succeed is best defined as?

• State Self-Confidence

• Trait Self-Confidence

• Self-Belief

• Collective Self-Confidence

• Self-Doubt

The best written SMART goal is “I want to improve my mile run time by 5 seconds in today’s race”

According to the principles of goal setting we discussed, which of the following is the best written goal?

• I want to finish in the top 10 of my age group

• I don’t want to shoot a lower percentage than last time

• I want to improve my mile run time by 5 seconds in today’s race

• I don’t want to finish outside the top 5 at my position

• I want to focus on improving my pass accuracy today

Non Judgemental thinking

Thinking a negative thought, letting it go, and then reframing by focusing on a technical adjustment is an example of which self-talk technique?

Modality, Perspective,Angle, Agency, Dilberation

What are the 5 Characteristics of the Imagery Process?

The senses used in imagery, auditory, visual, tactile, olfactory and kinesthetic

How can you describe Modality?

First person (internal) or third person (external)

How can you describe Perspective?

The angle is the viewing angle

How can you describe Angle?

The author or agent of the behavior being imagined - oneself or another

How can you describe Agency?

Deliberation is the degree to which imagery is deliberate or spontaneous (triggered)

How can you describe Deliberation?

Arousal is a blend of physiological and psychological activation, varying in intensity along a continum

What is Arousal?

Anxiety is a negative emotional state with feelings of worry, nervousness, and apprehension associated with activation or arousal of the body

What is Anxiety?

It is essentially how we cope with stress

What is Arousal Regulation?

Stress is apart of our daily lives, Pressure to perform has increased in sport, Athletes who don’t effectively cope with stress may have decreases in performance as well as mental and physical distress, and Athletes need to be able to regulate arousal to stay focused and in control

Why do we regulate Arousal?

True, it is more important to cope with anxiety than it is how much anxiety you have

True or False how you cope with anxiety is more important than how much anxiety you have?

Somatic anxiety reduction, cognitive anxiety reduction and Multimodal anxiety reduction packages

What are the 3 Anxiety Reducing Techniques?

This anxiety reduction has to do with the body

What does Somatic anxiety reduction have to deal with?

This anxiety reduction has to do with the mind

What does Cognitive anxiety reduction have to deal with?

This anxiety reduction has to do with both the body and mind

What does Multimodal anxiety reduction have to deal with?

This relaxation is when you learn to feel the tension in your muscles and then to let go of the tension

What is progressive relaxation for somatic anxiety?

Breathe control, breathing slowly, deeply, and smoothly

What are some anxiety reducing techniques for Somatic anxiety?

Diaphragmatic or Deep breathing, Breathing Square or Rectangle Breathing, 4-7-8 Breathing, Box Breathing,

What are some examples of breathing exercises?

Helps you become more aware of your autonomic nervous system and learn to control your physiological and autonomic responses by receiving physiological feedback not normally available

What is biofeedback?

Relaxation response, autogenic training, Systematic desensitization

Can you name some examples of cognitive anxiety reducing techniques?

This teaches individuals to quiet the mind, concentrate, and reduce muscle tension by applying the elements of meditation

Can you describe Relaxation response?

Autogenic training focuses on producing 2 physical sensations  warmth and heaviness to produce a relaxed state

Can you describe Autogenic Training?

 Systematic Desentization aims to reduce anxiety responses to stimuli by trying to have a response antagonistic to anxiety at the same time of the anxiety provoking stimuli 

Can you describe Systematic Desentization?

Stress inoculation training (SIT): An individual is exposed to and learns to cope with stress (via productive thoughts, mental images, and self-statements) in increasing amounts, thereby enhancing his or her immunity to stress.

• Often used to treat PTSD

What are some anxiety reducing techniques for Multimodal Anxiety?

They can be exposed or create pressure in practice through the demands and consequences of training making it so playing under pressure in a game is easier.

What are 2 ways athletes can create and be exposed to pressure?

An altered state of consciousness that can be induced by a procedure in which a person is in an unusually relaxed state and responds to suggestions designed to alter perceptions, feelings, thoughts, and actions

What is hypnosis used for in terms of arousal?

General arousal techniques are more useful compared to other techniques like hypnotic suggestion in enhancing muscular strength and endurance

What is the best way in terms of arousal for strength and endurance training?

The Multimodal approach is most effective at performance enhancement

What is Multimodal approach most effective at?

Coping is a process of adjusting, both mentally and physically, to the ever changing demands of the sport, and the individual’s physiological response to those demands

What is Coping?

Thought control (blocking distractions)

Task focus or narrowing

Rational thinking or self talk

Positive focus or orientation

Social support

Precompetitive mental preparation and anxiety management

Time management

Training hard and smart

What are different examples of coping techniques used by athletes?

An objective aim or action (defined as training) a specific standard or proficiency on a task, usually within a specified time limit

What is the definition of a Goal?

Focusing on the actions an individual must engage in during performance to execute or perform well

What are process goals?

Focusing on a competitive result of an event (beating someone)

What are outcome goals?

Focusing on achieving standards of performance or objective independently of other competitors - maxing comparison with one’s own previous performance

What are performance goals?

Specific, Measurable, Attainable, Relevant, Timely

What does SMART stand for?

This goal is not considered a SMART goal due to there being no timely factor.

Is this example a SMART goal: I want to improve my 3 point shooting by 10%. ?

This goal is not considered a SMART goal due to there being no specific, measurable or timely factor.

Is this example a SMART goal: I want to get better at running. ?

Yes this goal is considered a SMART goal.

Is this example a SMART goal:I want to lose 10 pounds over the next 3 months. ?

Mental toughness is an athlete’s ability to focus, rebound from failure, cope with pressure, and persist in the face of adversity.  It is a form of mental resilience

What is mental toughness?

Control, Commitment, Challenge, and Confidence

What are the 4 Cs for the Model of Mental Toughness?

This is when you are handling many things at once and remaining influential rather than controlled.

Describe Control for the 4C Model of Mental Toughness?

This is when you are deeply involved with pursuing goals despite difficulties

Describe Commitment for the 4C Model of Mental Toughness?

This is when you receive potential threats as opportunities for personal growth and thriving in constantly changing environments

Describe Challenge for the 4C Model of Mental Toughness?

This is when you maintain self belief in spite of setbacks

Describe Confidence for the 4C Model of Mental Toughness?

Strong enough mental toughness may lead to injury or overtraining and they may also need mental health counciling

What are some cons of Mental Toughness?

There is a lack of knowledge and comfort with teaching mental skills, harder to quantify and attribute success, lack of time and misunderstandings about psychological needs

Why are psychological skills neglected?

Psychological Skills Training

What does PST stand for?

It is only a problem for athletes only, elite training only, provides quick fix solutions, and is not useful

What are some PST myths?

Lack of conviction, time, knowledge of sport, and follow up

What are common problems implementing a PST Program?

Self Efficacy is the belief in one’s ability to succeed in specific situations or accomplish a task

What is Self-Efficacy?

Once you’ve actually done something, you’re more likely to believe you can do it again!

Can you describe the self efficacy source of performance accomplishment?

Seeing others or modeling influences efficacy, Motivation can be positive or negative, If they can do it, I can too!

Can you describe the self efficacy source of vicarious experiences?

From oneself and others (coaches, teachers, peers) can enhance feelings of self-efficacy, When someone you trust believes in you, it opens the door for you to believe in yourself

Can you describe the self efficacy source of verbal persuasion?

Use of mental skills to enhance performance like with: Arousal Regulation, Goal Setting, Imagery, Self-Talk

Can you describe the self efficacy source of physiological and emotional states?

In order to succeed , people need a sense of self0efficacy, to struggle together with resilience to meet the inevitable obstacles and inequities of life.

What is Bendura’s Self efficacy theory?

Self Efficacy is a determinant of performance and exercise behavior while behavioral change and performance and exercise behavior determine one’s self efficacy

What is the Reciprocal relationship between Self Efficacy and Behavioral change?

Arouses positive emotions,Facilitattes concentration,Affects the setting and pursuit of challenging goals,Increasees effort, Affects game strategies (play to win versus play to lose), Affects psychological momentum

What are the benefits of self confidence?

• Coaches form expectations 

  • Based on general characteristics

• Coaches’ expectations influence their behaviors 

  • More attn and coaching for those deemed ‘hgih-achievers’

• Coaches’ behaviors affect athletes’ performance

  • Low-Achievers’ lose confidence and act accordingly

• Athlete’s performances confirm  the coach’s expectations

  • Poor performance confirms coach’s expectations

What is the 4 stage process for Coach Expectations influence athlete behavior?

Performance Accomplishments because if you allow to manipulate or create situations that allow participants to have a sense of accomplishment

What is the most powerful way to build confidence?

Equivalent terms are visualization, mental rehearsal, symbolic rehearsal, covert practice, and mental practice, creating or recreating an experience in your mind

What is imagery?

Athletes employ imagery in both practice and competition, hlwever it is more often utilized in competition

Where do athletes use imagery?

Athletes use imagery before during and after practice outside of practice: before during or after competition: and for injury rehabilition

When do athletes use imagery?

• For motivational and cognitive functions

• Motivational

  • Motivational specific: goal oriented responses

  • Motivaltional general: arousal

• Cognitive

  • Cognitive specific: skills

  • Cognitive  general: strategy

Why do athletes use imagery?

Pretty much everything, specifically what they need to work on and what their biggest challenge might next be

What do athletes image?

It is vividness and controllability. So it is in detail but you are able to manipulate it

What are the keys to effective imagery?

The mental effort placed on sensory mental events.  It is the person’s ability to exert deliberate mental affort on what is most important in a given situation”

What is concentration?

Is the concentration of mental effort on sensory or mental events

What is attention?

• Selective attention

  • Focusing on relevant environment cues

• Situational awareness

  • The ability to understand what is going on around oneself to size up a situation

• Maintaining attention over time

• Shifting attentional focus when necessary

What are the 4 components of concentration?

• Letting some information into the processing system while other information is screened or ignored, akin to using a searchlight to focus on certain things

• Focusing on relevant environmental cues, filtering out distractions

  • Identifying the signal/irgnoring the noise

  • Athletes with high levels of cognition have great selective attention

  • What are  some sport examples of  of an athlete using selective attention

What is selective attention?

About 4000 distinct thoughts per day, a new thought every 5 seconds

How. many distinct thoughts do we have per day?

Broad, Narrow, External and Internal Attentional focus

What are the 4 types of Attentional focus?

The ability to after the scope and focus of attention as demanded by the situation

What is attentional flexibility?

Attentional selectivity, capacity, and alertness

What are the 3 processes of attentional focus?

This is working memory

What is controlled processing?

This is long-term memory

What is automatic processing?

This is an attentional process that leads to impaired performance and the inability to retain control over performance. Focusing on details that are typically processed automatically

What is choking?

This can combat choking by allowing athletes to recenter and get back in the moment - eliminating distracting ,irrelevant thoughts that harm performance and Focus on accepting thoughts and letting them go rather than ignoring or repressing 

What does mindfulness do?

They are positive (motivational), Instructional, negative, and neutral self talk

What are the 4 types of self talk?

Psych-up (power)

Confidence (I can make it)

Instructional (focus on technique)

Anxiety control (calm down)

What are categories for positive self talk?

Helps the individual focus on the technical and task-related aspects of the performance. “Keep your eye on the ball” “Bend your knees”

Can you name some examples of instructional self talk and describe what it does?

This form of self talk is demeaning and critical as well as counterproductive producing anxiety and self doubt

What is negative self talk?

This is irrelevant random thoughts that pop into your head throughout the day

What is neutral self talk?

Includes unintended, non-working, non-instrumental statements that come into mind in the moment

What is spontaneous self talk?

It is positive and must be designed and practiced to deploy in competition settings, Typically what we mean in performance enhancement contests

What is goal oriented self talk?

Cue words, Non-Judgemental thinking, Thought Stopping, Changing negative self talk to positive self talk, combining self talk with self feedback

What are some techniques used for improving self talk?

These are words or short phrase used to trigger a certain response with the intention of being instruction or guidance or motivational. An example maybe “follow through” or “relax”

Can you explain what Cue words are?

For this you need to not assign value to spontaneous self talk. Like a pitcher trying to adjust his pitches, they are going high and left he should try throwing them more right and lower.

Can you explain non-judgemental thinking?

This is when you have a negative thought then you stop it maybe using a cue word, this involves a lot of practice

What is thought stopping?

Reframing a naturally negative thought into something positive and productive

Can you describe the negative to positive self talk?

This is when you acknowledge how you did and you reflect on how you could improve.

What is the purpose of self talk combined with self reflection?

• Keep phrases short and specific

• Use the first person and present tense

• Construct positive phrases

• Say your phraseswith meaning and attention

• SPeak kindly to yourself

• Repeat phrases often

What are the 6 rules for effective self talk?