3. Practice, Feedback And Psychological Skills Notes Flashcards
What is confidence?
The belief or degree of certainty that an individual possesses about their ability to perform successfully
What happens when confidence increases?
An individual succeeds in their performance and encourages them to try new, more difficult skills
What are some characteristics of confidence?
- being self assured
- maintaining self-belief, even when a negative outcome arises
- being willing to try something new
- high levels of focus and concentration
What are characteristics of choking?
- negative talk
- poor decision making
- cannot respond to cues in game
- rushing
- decreased coordination
What is arousal?
The psychological and physiological state of a learner
When would the optimal arousal being higher than usual?
- gross motor skills
- simple tasks
- autonomous learner stage
When would optimal arousal be lower than usual?
- fine motor skills
- more complex tasks
- cognitive and associate learners
- can vary from person to person
What is motivation?
The causes of initiation, maintenance and intensity of a persons behaviour
What are the characteristics of motivation?
- desire for success
- willingness to take risks
- acknowledgement of their own ability
- ability to increase efforts
What is intrinsic motivation?
involves enjoyment, satisfaction, improvement, enhanced feelings of self worth
What is extrinsic motivation?
Material benefit, financial reward, awards, trophies, glory and recognition
Is extrinsic or intrinsic motivation better and why?
Intrinsic - it serves a more powerful and sustainable source of motivation
What is a technique used to set goals?
SMARTER
What does SMARTER stand for?
S = specific
M = measurable
A = accepted
R = realistic
T = timeframes
E = exciting
R = recorded
What are the three goal categories?
Outcome, performance and process
What is an outcome goal?
Related to the overall results of a competition
What is a performance goal?
Relates to an athletes own personal level of performance
What is a process goal?
Relates to performance goals, but athlete focuses on the physical movement of the game strategy
How can goals assist the maintaining and increasing of motivation?
- provide a specific focus to training and practice sessions
- keeping individuals accountable for their actions
- regular review, reflection and resets depending on performance and progress
What are the three classifications of a goal?
Short term, medium term and long term
What is a short term goal?
Small, manageable chunk of a long term goal
What is a medium term goal?
It aims to monitor progress
What is a long term goal?
A goal that gives purpose to training and performance
What are some psychological skills used to reduce arousal?
- progressive muscle relaxation
- slow breathing
- listening to music
- mindfulness
- meditation
- self talk and cue words
What are some psychological skills used to increase arousal?
- short, sharp breaths
- listening to upbeat music
- self talk and cue words
What is mental practice and imagery?
Rehearsal of a skill without actually performing it
What is the benefit of slow, controlled breathing?
- slows the heart rate and promotes relaxation
- lowers the blood pressure
- reduces arousal levels and improves focus and concentration
What is the benefit of short, sharp breaths?
- activate the central nervous system
- reduces reaction time and movement time
- increases awareness and arousal levels
What are some examples of cue words that heighten arousal?
Tough, aggressive
What are some examples of cue words that decrease arousal?
Relax, slow down
What is biofeedback?
Focus is on any physiological functions of the body and using arousal modification activities to control them
What is stress inoculation training?
- exposure for athletes to stress similar to a level experienced during game
What are the three stages of stress inoculation training?
- conceptualisation - becoming aware of positive and negative thoughts
- rehearsal - learning to coping strategies like self talk and imagery
- application - start by practicing in a low stress environment and work to higher stress level situations
