Ch14

Question 1

what is psychological skills training and what might be some of the principles that are focused on?

Answer 1

this is the rehearsal or practise of a variety of psychological techniques
principles might include goal setting, arousal, mental rehearsal, confidence building and concentration

Question 2

what are the three stages of all programs?

Answer 2

• the education phase
• the acquisition phase
• the practise phase

Question 3

what does the education phase consist of?

Answer 3

• this is a short phase (1-2 hours) that involves gauging the level of mental skills by the athlete and explain the importance of developing psychological skills
• usually involves discussion on mental skills (imagery, arousal regulation) are currently being used my elite athletes to maximise performance levels

Question 4

what does the acquisition phase consist of?

Answer 4

• this focuses on how psychological skills are to be learned by the individual
  eg an athlete with unregulated arousal will be taught how to replace negative statements with positive ones

Question 5

what does the practise phase consist of?

Answer 5

• this is where the psychological skills learned become automatic via overlearning as they are part pf training and are practised to replicate real game scenarios.

Question 6

what are some psychological strategies to improve performance?

Answer 6

• use mental rehearsal prior to competition
• develop detailed competition plans that may include various potential situations and coping strategies.
• focus concentration on upcoming performance rather than previous outcomes
• regularly practise the same skills under different levels
  of arousal and anxiety to be prepared for any situation
• Practice under match conditions to enhance confidence

Question 7

name and describe each of the types of motivation

Answer 7

Extrinsic motivation- Extrinsic motivation refers to behavior that is driven by external rewards such as money, fame, grades, and praise.

Intrinsic motivation- usually intangible and internal things that are desired of the performer eg(love of sport, love for the league and team)

Positive motivation- reward or a positive reinforcer for desirable/good behaviour eg money for getting an A+

Negative motion- punishment or a negative reinforcer for unwanted/poor result eg 50 push ups for coming late for training

Question 8

define a reinforcer

Answer 8

Reinforcer- a method of motivation either positive or negative, that makes the likelihood of a person completing a desired behaviour increase or the the likelihood of a person completing an unwanted behaviour decrease.

Question 9

how should positive or negative reinforcers/motivators be applied to athletes?

Answer 9

Both of these reinforcers should be applied if the coach sees there is a need too. However, negative reinforcers should never be applied more than positive reinforcers, in fact coaches should provide 10 times more positive reinforcers than negative.

Question 10

how does goal setting improve performance?

Answer 10

• Focusing attention on important elements of the skill(s) being performed
• Activating and organising an athlete’s efforts
• Encouraging perseverance
• Promoting the development of new learning strategies
• Refining movements and set plays
• Contributing towards a positive psychological state

Question 11

briefly describe and give an example each type of sporting goal

Answer 11

OUTCOME GOALS- These are things like end times, finishing place or ranking. Can be problematic because they are linked to factors the athlete can not control, such as the performance of others.
(eg aiming to finish top 5 in a triathlon)

PERFORMANCE GOALS- this is the comparison of past and present performance, independent of other competitors. Leads to less anxiety and greater self-confidence because the athlete has control over their behavior.
(eg improving fg % from 40 to 50)

PROCESS GOALS- actions that athletes must perform during a competition to reach peak performance. Effective at improving performance levels because they positively influence other factors such as self-confidence.
(eg successfully executing a defensive play when against the final shot in basketball)

Question 12

what are guidelines for for goal setting

Answer 12

Specific
Measurable- progress should be able to be evaluated
Accepted- all parties involved agree
Realistic
Time phased- should end at a specific date
Exciting
Recorded

Question 13

at what level of arousal does the optimum level of performance occur and why?

Answer 13

moderate: this is because being too less aroused means the body is still ‘switched off’ and does not have the readiness to compete in competition, while having a too high level of arousal, usually means the individual is highly anxious which can decrease performance through ‘stiff’ muscles
having a moderate level of arousal is beneficial and it means that the individual has enough stress to release hormones such as adrenaline and it also means that more blood is pumped around the body to working muscles without the anxiety of being over aroused.

Question 14

what are some causes of stress for a player?

Answer 14

• Lack of preparation
• recent poor performance (yourself of teammates)
• Poor results
• Poor coaching
• Poor umpiring
• Criticism or intense scrutiny

Question 15

what are some arousal regualtion techniques?

Answer 15

• progressive muscle relaxation(PMR)
• meditation
• sleep
• breathing control
• biofeedback
• stress inoculation training (SIT)

Question 16

what does PMR involve

Answer 16

Progressive tensing, then relaxing of muscles throughout the body to reduce tension and relax the body, this is done after muscles are contracted for 5-10 seconds.

When you let go of physical tension, this decreases muscle tension and relaxes the individual therefore decreasing mental tension.

this can be used in almost any time, including during time outs and after competition for recovery.

Question 17

how does meditation decrease arousal?

Answer 17

meditation decreases arousal through shutting sown the individuals cognitive processes to focus attention on relaxation.
for meditation to be effective the mind to not allow the mind to wander. this can be done by focusing on a specific thing, a sound, a shape or a feeling etc.

Question 18

what can a lack of sleep result in?

Answer 18

• Increased stress hormones such as cortisol
• Decreased activity of human growth hormones which can lead to tissue injuries
• Increased moodiness
• Reduced brain functioning and decision making
- Increased perceived exertion

Question 19

what is essential for a good nights sleep

Answer 19

¬ Comfortable bed
¬ Cool temperature
¬ Quiet, dark (minimize blue light)

Question 20

when is breathing control utilised?

Answer 20

this is to help relax and refocus to prepare for the next movement/skill/performance.
ie done with Deep, slow breaths

Question 21

what is biofeedback

Answer 21

this is feedback in regards to automatic bodily functions such as HR, blood pressure and body temperature

Question 22

what is SIT stress inoculation training?

Answer 22

this exposes the athlete to certain situations , so it develops an immunity to that situation. so by being exposed to small amounts of stress, athletes can become more comfortable with is in competition.
You can also develop strategies to cope, learn to ignore the irrelevant stimuli and develop positive thoughts.
Eg crowd noise, sledging and pressure moments.

Question 23

name and describe some arousal promotion techniques.

Answer 23

POSITIVE SELF TALK- controlling our thoughts positive words, self belief.
“speed… I am speed” –Lightning Mcqueen

MUSIC AND IMAGES- upbeat, up tempo, particular words and images of success.
Eg rocky theme before a match.
Eg never give up towel- John Cena

ELEVATED BREATHING- taking short sharp breaths activates CNS and increases awareness

WARM UP- Not only a physiological preparation but also a mental state to get the brain switched on
Eg light bumping before a match.

ENRGISING MENTAL IMAGERY- Picturing or visualising events in the mind that are uplifting or energising to the individual
Eg swimmer imagining themselves gliding through the water like a seal

Question 24

define concentration using an example

Answer 24

Concentration: - focusing on relevant environmental cues
- maintaining attention focus over time
- having awareness of the situation: ability to be prepared for the situation and any other environmental factors that appear in certain events
eg soccer players are prepared to concentrate when they have the pressure of taking a penalty.

Question 25

name and describe the types of focus

Answer 25

Broad focus: wider focus eg emotions, feelings
Narrow focus: immediately relevant and more specific eg where table tennis opponent is going to hit the ball
Internal: what you can control eg your movement or where you are going to place something
External: what you can’t control but will affect actions
Eg environmental factors.

Question 26

define choking

Answer 26

this is a situation where performance deteriorates because a heightened sense of pressure or importance is placed on an upcoming event or action

Question 27

name and explain the components on concentration

Answer 27

focus on environment: enables players to block out irrelevant distractions, such as spectators

staying focused: maintaining focus over an extended period of time so concentration lapses do not occur

situational awareness: being able to quickly evaluate the
game situation, opponents and other environmental factors so the correct decisions can be made under pressure.