Sports Psych test #2

ABCD of sports psych

Affect, Behavior, Cognition, Dynamic

Reasons self confidence is important

1. Improves concentration

2. Increases motivation

3. Reduces anxiety

4. Improves performance

Self-efficacy theory

Situation specific confidence

P’s and V’s

1. Past performances

2. Vicarious experiences

3. Verbal persuasion

4. Peak emotion

Past performances

Talk about previous highlights, practice, develop skills

Vicarious Experiences

Modeling, Acting, imagery

Verbal persuasion

Feedback, self-talk, passion

Peak Emotion

Relaxation and energizing strategies, focus on success

Multidimensional model of momentum in sports

1. Precipitating Event (something happens, touchdown, etc)-athlete experience 

2. Change in Cognition, Affect, and arousal 

3. Change in behavior 

4. Change in performance 

5. Change in immediate outcome 

Self-Fulfilling prophecy

1. Form Expectations (past performance, attendance, previous siblings) 

2. Communicate expectations 

3. Response 

4. Fulfilled 

Self-talk

• steady stream of thoughts and internal dialogue in your mind

What percent of thoughts are negative

70-80%

Self-talk can be used to:

• 1. Build Self efficacy

• 2. Skill acquisition 

• 3. Control Effort 

• 4. Focus attention

• 5. Create moods 

Negative thought patterns:

1. Catastrophizing 

2. Overgeneralization

3. Blaming 

4. Mustification (Adds pressure) 

5. Polarized thinking (all or nothing) 

6. Perfectionism 

7. Fear of failure 

8. Social approval 

9. Equity 

10. Social Comparison 

Develop Awareness:

• Recall good and bad performances (Examine 2 or 3 rate as good) 

• Examine 2 or 3 you rate as poor 

• Compare Differences 

• Negative thought counts 

• Log thoughts 

Programming positive self talk

1. Cue words 

2. Positive self monitoring 

3. Affirmation statements (I can, I am)

4 P’s

• 1. Personal 

• 2. Positive 

• 3. Present tense 

• 4. Repeat often

3 D’s

1. Detect

2. Disrupt

3. Dispute

Detect:

• aware of your thoughts (shake your head no)

• Thought stopping (snapping, some cue) 

Disrupt

• Fist squeezing (take non dominant hand and squeeze it, disrupts your thought pattern)

• Thought changing 

Dispute

• Countering (arguing back) 

• Awareness

• Analyze rationally 

• “Stop”

• Replace with positive 

3 factors of motivation

• Choice 

• Effort 

• Persistence 

Intrinsic/extrinsic theory

• Intrinsic: Within 

• Extrinsic: outside factors (rewards) 

• Whenever it gives positive information it increases intrinsic motivation

• Gain control (intrinsic motivation goes up) 

MAS

Motive to achieve success (driven to make good things happen) (50-50 game is your favorite)

MAF

Motive to avoid failure (70-30 odds are your favorite)

Task oriented

Trying to master a certain task

Ego oriented

be better then others

Task oriented high perceived ability:

High effort and persistence

Stratgioes for increasing intrinsic motivation

1. Fun and simulation

2. Acceptance and belonging

3. Control and autonomy

4. Feel competent and successful

Fun and simulation

• Develop skills 

• Have progression 

• Prevent boredom 

• Use fun and humor 

Acceptance and belonging 

• Show you care 

• Teambuilding 

• Teach roles 

Control and autonomy

• Communicate effectively 

• Develop peer leadership 

Feel competent and successful

• Set goals 

• Evaluate based on effort and improvement 

• Praise behaviors 

Ideal ratio of good to bad things said by coaches

• Jr High: 7 to 1

• HS: 4 to 1 

• College: 1 to 1 

Target Concept

• Task- Give them something to do 

• Authority- give ownership of learning situation 

• Reward- if you want something repeated reward it 

• Grouping- group them to help each other learn 

• Evaluation- Effort and Improvement

• Timing - to make it harder

Natural Rewards

• EX of learning how to use the bathroom ( I don't have wet pants)  

Rewards-

•  EX Putting fruit loops in the toilet to hit when pissing

  • You have to be reward in 30s to be effective 

  • Ripple effect- 

Shaping

Using rewards to modify behavior and steps

Forward chaining

• starting at the beginning and working forward 

Backward chaining

• starting at the beginning and working forward 

Fading

• You have to fade out like not giving a kid a treat everything they go take a shit 

Decreasing errors

Change one thing at a time

Just learned a topic

Ignore errors, use suggestions

Well learned

Point out flaws every time

Most important

Improvement

Three phases of building mental toughness

1. Education

2. Acquistion

3. Implementation