Ee Flashcards
exercise osychology
What is health?
“A state of complete physical,
psychological, and social well-being,
and not merely the absence of disease
or infirmity”
What effect did phys activity have on depression and anxiety - what about high intensity physical activity?
medium-positive effect,
what are three reasons why people w diabilities have fewer opportunities to engage in exercise?
- The nature of the disability
- Lack of equipment, understanding by peers, or negative attitudes
- Limited spaces for participation, built-environment, accessibility
is weight stigmatization and anti-fat bias bas ? what can we do better?
yes, focus on the benefits not stigma
4 ways to promote inclusiveness
develop cultural awareness, eliminate stereotypica language, diversity trainig, get to know clients
what are the three parts fo the personality pyramid
Psychological core
Typical responses
Role-Related behaviour
what part of personality reflects a persons attitudes and values and their personality without the external factors
psychological core
what part of personality reflects the adjustment to the environment
typical responses
what part of personality is related to how act based on a situation?
role-related behaviour
what is both the trait and situation approach?
trait - focuses on psychological core - focuses what you are taught anf born with\
situation - opposite of trait - based on situation they are in - related to typical responses
what is the interactional approach?
miixing of both trait and situational appraoch
what is the phenomenological approach
same as interactional but also takes lived experiences- cognitive processes -trait and situation
what traits do athletes have higher of? lower of?
Extraversion and conscientiousness. Neuroticism lower
Its not so much about personality but more about the what?
psychological skills - concentration, confidence, coachability.
what is arousal ?
A state of alertness or readieness of an individual to perform a task
what are the three theories related to arosual?
Invereted U
Drive
Catastrophe
what are four factors that influence arousal and performance
perception of stressor, type of task, indivdual skill level, personality (extraversion)
what are the two types of anxiety - how do we feel/experience them?
trait - mostly genetic/inherited
state - usually leads to decreases in performance
feel experience as cognitive or somatic
what is stress?
a perceived imbalance between the demands of the situation and the capability of meeting those
demands”
what is the 4 stage process to stress?
1” environmental demand
2. Individuals perception of the environment demand
3. stress response (physical and psychological)
.4. behavioutal consequences
when stress is positive they percieve it as?
abel to meet the demand - as a challenge - leads ot opinmal arousal and improves performance
when stress is negative they percieve it as?
If an individual perceives they are not capable of meeting the demand of the situation, then they perceive it as stress. Stress can lead to anxiety and deter performance
what is psychological skill training?
the consistent practice of mental skills for
the purpose of enhancing performance,
increasing enjoyment, or achieving
greater satisfaction”
What are the 3 phases of PST programs?
Education phase
How they work, learning about them - one lecture
Quick
Acquisition phase
Learning about the psychological skills - over sessions week
Practice phase
Master the psychological skill
Rest of ur life
What is ultimate goal of PST’s?
Ultimate goal of PST is to have athletes effectively work towards short and long term goals by managing themselves without needing constant direction. This known as self-regulation
what are three ways to decrease somatic anxiety
progressive relaxation - tension/relax decreases mental tension
Breath control 1:2 ration inhalation to exhalation
whats a way to decrease cognitive anxiety?
Relaxation Response - mental device/word to focus on
what is the mathcing hypothesis
cognitive anxiety should be treated
with mental relaxation, and somatic
anxiety should be treated with physical
relaxation.”
how can u increase arousal?
Increase Breathing Rate
* Act Energized
* Positive Statements
* Yelling or Shouting
* Music
* Energizing Imagery
* Precompetitive Workout
* Pep Talks
What is imagery?
the creation or re-creation of an experience in one’s mind. It is a form of simulation; one can re-create either positive experiences or challenges that may arise to prepare for the unexpected.
what can imagery be used for?
Improve concentration
* Enhance motivation
* Build confidence
* Control emotional responses
* Acquire, practice, and correct skills
* Practice strategy
* Prepare for competition
* Cope with pain and injury
* Solve problems
what have case studies, scientific experiments, qualitative research shown baout using imagery?
“Case studies have shown positive effects of using imagery on performance and other psychological variables such as confidence and coping with anxiety.”
“Scientific experiments clearly demonstrate the use of imagery in learning and performing motor skills.”
“Qualitative research also shows positive relationships between imagery and performance.”
what are the 5 characteristics of imagery?
Modality
- What senses are you using
Perspective
- Internal or external
Angle
- External only: where is the viewing taking place
Agency
- The author
Deliberation
- Deliberate or spontaneous
when is imagery used?
before, during and after practice, as well as before competition”
ways to make imagery more effecient?
It’s important to create as close as possible the actual experience in your mind.
Particular attention to environmental detail like layout of facilities, type of surface, closeness of spectators
Experience the emotions and thoughts
Try to feel the anxiety, concentration, frustration, exhilaration, anger
All these details make imagines performance more real
What is the acronym for imagery and what does it stand for?
Physical nature of the movement
Specifics of environment
Type of Task
Timing of movement
Learning content of the movement
Emotion fo the movement
Perspective of the person
what is self-confidence?
the belief that you can successfully perform a desired behavior
difference between state and trait self-confidence?
Trait Self-Confidence: A relatively stable part of one’s personality.
State Self-Confidence: A potentially unstable feeling dependent on the context.
who infleunces confidence
Self
Coaches/teachers
judges
Family members/friends
Ways to build confidence
Focus on performance accomplishments
* Act confident
* Respond with confidence
* Think confidently
* Use imagery
* Optimize physical conditioning
* Prepare a plan
* Foster social climate
What are the three types of goals?
Outcome Goals
- Competitive results of an event.
* Examples: winning a race, earning a medal.
* Dependent on your performance AND the opponents.
winning race or earning medal
Performance goals
- your performance only - personal standards based on previous performances
- dependent only on your performance
- reducing time in race
Process Goals
- performing actions necessary to do well in a task
- following thru on a gold swing
What goal is important to NOT focus all ur attention on?
Outcome goals
What are some principles of goal setting
- Specificity
NOT DO UR BEST - Challenging yet realistic goals
- Short- and long-term goals
- Outcome, performance, and process goals
- Mastery-approach vs. performance-avoidance
- Practice & competition goals
- Goal achievement strategies
- Revisit and evaluate goals
Whys it important to revisit and evaluate goals
Work gets wasted if you dont follwo thru w ur goals
What is concentration composed of?
Selective attention/situational awareness and Attentional focus
what is selective attention/situational awareness mean?
The ability to maintain focus on relevant environmental
cues. When the environment changes rapidly, focus must also change rapidly. Thinking of the past or the future raises irrelevant cues that often lead to performance errors.
What is the attentional focus?
“Attentional flexibility is the ability to alter the scope and focus of attention as demanded by the situation.”
