5. MENTAL SKILLS Flashcards
What is the most commonly used mental skill in exercise?
goal setting
Goal Setting
- desired result
- directs our behavior; choices we make, effort we put in
Goals vs Motives
- goals are what you want to accomplish, motives are the reason why
Motives
- reason for doing an activity
- provides the ‘why’
Goal Setting; SMART
- objective and subjective types
- measureable and precise vs general statements of intent
- short and long term
- process, performance, and outcome
- self-set goals vs determined by others (adherence vs compliance)
SMART
- specific
- measurable
- attainable
- relatable
- time-bound
Phased Goals
- Outcome
- Performance
- Process
Outcome Goals
result of exercise that is NOT an exercise task itself
end product, a general outcome of exercise
examples:
- reduced risk of diabetes, cancer, heart disease, osteoporosis
- weight loss
- improved appearance
- increase muscle mass
- improved flexibility or strength
three tenets:
1. success defined by outcome
2. focus on end result
3. dependent on external circumstances
Performance Goals
- also an end product of exercise
- but includes performance on a specific exercise task
- achieving personal exercise standards
- can be used to measure progress toward outcome goals
Process Goals
how to achieve performance and outcome goals
- what you will do
- action steps to engage in to accomplish bigger objectives or results
three tenets:
1. success defined by growth & improvement
2. focus on the journey
3. internal and within control based on inputs
Difference between Process and Performance Goals
INTENT
goals can be more than one type, depends on exerciser and their indivdiual intent
Goal Setting in Exercise
- make goals more objective
- combination of outcome, performance, and process
- short term: more process and performance, minimal outcome. track progress adn provide feedback
long term: outcome and performance
Additional Benefits of Process Goals
can lead to higher interest, enjoyment, and adherence
Self-Talk
Statements we make to ourselves
- out loud or internally
- first person or third person
Self-Talk Tenets:
- frequency
- overtness
- valence
- motivational orientation
- function
Self-Talk Tenets: Frequency
(1) frequency: how often and when
Self-Talk Tenets: Overtness
(2) overtness: out loud or inaudible
Self-Talk Tenets: Valence
(3) valence: postiive, negative, or neutral
Self-Talk Tenets: Motivational Orientation
(4) motivational orientation: motivating, demotivating, or neutral
Self-Talk Tenets: Function
(5) function:
- reason: instruction or motivation
- what function is it serving
- motivational: often is talking ourselves into or out of exercise
