3.2.1 - Sport Psychology Flashcards
What is a ‘skill’?
A learned action or behaviour
What is ‘ability’?
Ability is something that is inherited from your parents, that are stable traits that determine an individual’s potential to learn or acquire skills.
What is the basic-to-complex
(complexity) continuum?
- Few decisions are made for basic skills, whilst for complex more decisions have to be made.
- Basic skills are normally taught to beginners, whereas complex get taught to those who have mastered the basic skills. These take a considerable time to master.
What is the open-to-closed (Environmental) continuum?
- An open skill is an environment which can change due to the environment or other players (opposition/team players) and the way you do a skill is affected by them.
- A closed skill is conducted within a stable environment where you are not affected by people around you. You will not change what you do, and therefore keep the skill the same. E.g. A basketball free throw, the player goes through the same routine and skill every time.
What is the low to high organisation (organisational) continuum?
Low organisation - some skills are made up of numerous different parts or subroutines.
High organisation - the action of cycling is sequential. The cyclist performs each part of the cycling action in one go and is very difficult to separate the different parts of the motion.
What is a performance goal?
Performance goals does not involves the performer comparing to others. Performers compare themselves against what they have already done or suggest what they are going to do.
E.g. 100m sprinter
- may hope for a better start than the last race.
- may aim to time their ‘dip’ well when crossing the line (better than last time).
What are outcome goal?
Outcome goals focus on the end result. They usually invoke comparison with other competitors. The performance standards may not be that important, but the outcome does.
E.g. A football player
- may wish to win a match.
- may wish to score two goals to increase their team’s goal difference.
Why should performers set ‘short-term’ goals?
Performers would be set short-term goals to ensure there are small increments to achieve their long-term goal.
Why do performers set ‘long-term’ goals?
Performers set long-term goals to ensure they have a clear target to aim towards over a long time period (I.e. a year)
What type of goal would a beginner use?
Beginners usually prefer to avoid outcome goals as failure could demotivate them. This might be that winning is unrealistic for some performers.
Beginners may be better at concentrating on performance goals and trying to better themselves without worrying about the result compared to others.
What type of goal might an advanced/elite performer use?
Elite athletes are often driven by one thing and thing only - winning!
The use of performance goals can help motivate them to work on individual aspects of performance, but the outcome goal of winning, or gaining a medal, may increase their desire to succeed even more.
The best performers can persist, even when they fail, and become even more determined to succeed next time.
What does the acronym SMART stand for?
S - Specific M - Measurable A - Achievable R - Realistic T - Time Bound
What does Specific mean, when following the SMART principles?
The goal must be specific to the demands of the sport / muscles being used / movements involved.
What does Measurable mean, when using the SMART principle?
It must be possible to measure whether it has been achieved.
What does Achievable mean, when following the SMART principle?
It has to be possible to achieve. If it is too difficult, the performer will give up. If it is too easy, the performer won’t work hard enough.
What does Realistic mean, when following the SMART principle
It must actually be possible to complete the goal, that the person is physically capable.
What does Time-Bound mean, when following the SMART principle?
It must be set over a fixed period of time.
Name the four types of guidance.
- Visual
- Verbal
- Manual
- Mechanical
What is visual guidance?
Visual guidance is simply when the performer can see something.
Give an example of visual guidance.
An example would be when a performer watches a demonstration of a technique or skill. Another example is watching footage from a DVD, analysis software, or photographs.
What is verbal guidance?
Verbal guidance involves another person (coach or teacher) telling the learner what they are doing right or wrong. It is often used with visual guidance.
Give an example of verbal guidance.
An example of verbal guidance is when a teacher/coach explains what the performer needs to improve or do.
What is manual guidance?
Manual guidance involves physically moving the performer to complete the movement.
Give an example of manual guidance.
The coach supports the performer move through physical touch, or using mechanical aids.
What is mechanical guidance?
Mechanical guidance is when the performer uses mechanical aids to assist performance.
Give an example of mechanical guidance.
Examples of a mechanical aids are:
- Scrum machine (Rugby)
- Arm bands (Swimming)
- Stabilisers (Cycling)
What type of guidance would a beginner use most?
A beginner would use visual guidance to understand what a skill looks like. They would also need some verbal guidance, but this should not be too long or complex. They are also likely to need manual and mechanical guidance to support or guide them through the correct technique.
What type of guidance would an elite performer use most?
An elite performer is most likely to use verbal guidance. It is likely to be more complex and longer than that given to a beginner. It allows for ‘fine-tuning’ of technique.
It is unlikely that they would need visual, manual or mechanical guidance. Unless there is an unexpected flaw in their technique.
State the four types of feedback.
Intrinsic
Extrinsic
Concurrent
Terminal
What is extrinsic feedback?
Extrinsic feedback is information received about performance which comes from outside of the performer.
E.g. Teacher/coach/friends/family
(Very useful for motivating beginners)
Give an example of extrinsic feedback.
A coach, spectators or other performers. It is often given verbally and however can be given in writing through a score i.e. ice skating 8 out of 10.
What is intrinsic feedback?
Intrinsic feedback is information which is received from within the performer.
E.g. How something feels, information from the senses or muscles
(Not as useful for a beginner or novice)
Give an example of intrinsic feedback.
Examples of intrinsic feedback are: how something feels, information from the senses or muscles.
What do you understand by the term ‘arousal’?
Arousal is a physical and mental (physiological and psychological) state of alertness/excitement varying from deep sleep to intense excitement.
How does the optimal level of arousal vary pending the different sporting skills?
Fine/precise movements involving accuracy require a low optimal level of arousal.
Gross/skills requiring power, strength and/or large muscle movements require a high level of arousal.
Give examples of sports with a low optimal arousal level, which involve fine / precise movements.
Snooker, archery and darts.
Give examples of sports with a high optimal arousal level, which involve gross / large movements.
Rugby tackle, sprinting and weightlifting.
State three ways to control arousal level
- Deep breathing (physical / somatic)
- Mental rehearsal/ visualisation/ imagery (mental / cognitive)
- Positive self-talk (mental / cognitive)
Describe what the technique ‘deep breathing’ involves.
Deep breathing involves the performer exaggerating their breaths in and out. The top half of the body should be relaxed and slow, deep breaths should be used to allow the performer to control arousal and focus their thoughts on the task in hand.
This can be used before a performance to calm nerves and control arousal. It can be used during to focus the mind on the task in hand.
Describe what the technique ‘mental rehearsal/visualisation/imagery’ involves.
Mental rehearsal, visualisation and imagery involves the performer picturing themselves performing the skill perfectly before attempting it.
An example of this would be Jonny Wilkinson controlling his arousal level prior to kicking a rugby conversion.
Describe what the technique ‘positive self-talk’ involves.
Positive self-talk is where the performer talks to them-self in their head. This technique is usually positive and can reassure performers that they are doing well or are well prepared and can relax their body and mind.
What is massed practice?
Massed practice is when there is little or no breaks in a session. The same skill is repeated over and over again.
The movement pattern is grooved, so it is repeated next time.
Negatives
It can be boring, repetition of the same skill.
- Can be tiring, leading to errors and possibly accidents.
When would massed practice be used?
When the performer is:
- Experienced/Skilled/Motivated
- Older (less likely to get bored)
- Very fit (good fitness level)
When would massed practice be used?
When the skill is?
Simple (Basic)
Low Organisation
Closed
Not dangerous
What is distributed practice?
When there are breaks in the session. This provides rest periods or changes in activity.
Fewer repetitions, several skills can be practiced instead of just one.
The performer doesn’t get too tired.
Benefits:
- It prevents boredom, keeps motivation high.
- The performer may not gain the skill in the time allowed- takes longer to learn the skill.
When would distributed practice be used?
When the performer is:
- A beginner/ not very skilled
- Young (more likely to get bored)
- Not very fit
When would distributed practice be used?
When the skill is?
Complex Skill
High Organisation
Open Skill
Dangerous
What is fixed practice?
Is when the whole movement of the skill is repeatedly practiced in the same way
This ensures it becomes well learned
The skill is not broken down into smaller parts.
When would fixed practice be used?
When the sport is mainly made up of closed skills.
Performer practices in a situation as similar to the performance as possible.
During Fixed Practice:
The situation does not change
The routine is repeated and grooved, till it becomes automatic.
Equipment stays the same.
What is variable practice?
Is when the same skill is repeated in different situations.
This helps to provide experiences to a performer of performing skills in different situations.
When would variable practice be used?
When a sport is made of mainly open skills because the situation is often changing.
The level of difficulty can be gradually increased so the performer becomes able to complete the same skill in more challenging situations.
E.g.
Practice the skill in isolation
Bring in an opponent, so it is 1 v 1
Then bring in 2 opponents, 2 v 1
The focus each time is on the skill.
What type of practice would a beginner in archery use?
(Massed or distributed) and (fixed or variable)
Distributed
Fixed
What type of practice would a professional footballer learning a new free-kick technique use?
Massed or distributed) and (fixed or variable)
Massed
Variable
What type of practice would a professional hockey player player learning a new dribbling technique use?
(Massed or distributed) and (fixed or variable)
Massed
Variable
What type of practice would a beginner learning to putt in golf use?
(Massed or distributed) and (fixed or variable)
Distributed
Variable
What is concurrent feedback?
Intrinsic and extrinsic feedback can be concurrent or terminal.
Given at time of the performance
This allows feedback to be acted on immediately.
What is terminal feedback?
Intrinsic and extrinsic feedback can be concurrent or terminal.
This feedback is reflective and often gives a more detailed overview of the whole performance.
Given at the end of a game/after performance.
How can visualisation (mental rehearsal) help a performers performance?
It can help with:
Reducing anxiety/negative thoughts and providing focus.
Recall previous successful performance and improving confidence.
Become more familiar with a course or pitch through visualisation.
What type of guidance would a coach use for:
an expert perfecting their layup technique in basketball?
(Verbal/Visual/Manual/Mechanical)
Verbal
What type of guidance would a coach use for:
A beginner learning how to do a forward roll
(Verbal/Visual/Manual/Mechanical)
Manual
What type of guidance would a coach use for:
An average footballer learning how to take a free-kick effectively.
(Verbal/Visual/Manual/Mechanical)
Visual and Verbal
What type of guidance would a coach use for:
A beginner learning to bowl in cricket
(Verbal/Visual/Manual/Mechanical)
Visual (with simplistic verbal instructions)
What type of guidance would a coach use for:
A child learning how to use a forehand in tennis
(Verbal/Visual/Manual/Mechanical)
Manual and Visual
What type of guidance would a coach use for:
A beginner learning how to do a somersault
(Verbal/Visual/Manual/Mechanical)
Mechanical (Harness) and Visual, Manual
What type of guidance would a coach use for:
A beginner learning to check pass in netball
(Verbal/Visual/Manual/Mechanical)
Visual and Verbal
What type of guidance would a coach use for:
A beginner learning to swim front crawl
(Verbal/Visual/Manual/Mechanical)
Mechanical (arm bands)
Provide an example of visual guidance for a golf swing.
A beginner could watch an expert driving off the tee, or even watch a video of a performance.
Provide an example of visual guidance for a somersault.
A beginner could watch a somersault being performed by an expert, giving them the confidence to try this skill
Provide an example of verbal guidance for a golf swing.
An expert could be given verbal advice to tweak their swing and make some minor improvements
Provide an example of verbal guidance for a somersault.
An expert could be given advice or tweaks in order to improve their somersault – such as how to land more effectively
Provide an example of manual guidance for a golf swing.
A coach could physically bring the club back into the correct position so that a beginner understands how to use a backswing accurately
Provide an example of manual guidance for a somersault.
If possible a coach could physically help a beginner get in the correct position, e.g. they could help them with their take off
Provide an example of mechanical guidance for a golf swing.
It is possible to use a club that will fold into two parts if the back swing isn’t slow enough – giving a performer instant feedback
Provide an example of mechanical guidance for a somersault.
A harness could be used to lift a beginner, helping them to get into the correct position
A coach might use verbal and mechanical guidance to teach sporting skills.
Assess the relative importance of these guidance types when teaching a group of beginners how to swim.
6 marks (3 for verbal and 3 for mechanical)
Verbal Guidance (3 marks)
Verbal guidance can involve a coach giving instructions or descriptions of a skill in words (1), which would be useful for providing instructions to beginners whilst they are in the pool (1) However beginners could find this type of guidance confusing if the coach used technical language the swimmers were not familiar with (1).
Mechanical Guidance (3 marks)
Mechanical guidance involves the use of equipment in order to guide a learner through performing a skill, such as armbands in swimming (1) This would be useful for beginners, who may find it daunting being in the pool unaided (1) as the armbands could give the swimmers confidence in new swimming skills (1)
