EXAM ONE 3 Flashcards

1
Q

Mental Skills Training (MST):
Examples
– Goal Setting for Motivation
– Self-talk for Confidence and Focus
– Breathing for Relaxation
– Visualization before games

A

systematic and consistent practice of psychological skills for the purpose of:
1) enhancing performance
2) building mental toughness
3) increasing enjoyment

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Mental Skills Training (MST):
Examples

A

– Goal Setting for Motivation
– Self-talk for Confidence and Focus
– Breathing for Relaxation
– Visualization before games

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Core Skills
Level I –

A

Basic Skills - broad base for attaining long-term goals, learning, and sustaining daily practice.
They are needed on a day-by-day basis for long periods of time, often months and years.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Core Skills
Level II –

A

Preparatory Skills - used immediately before as pre-game preparation and pre-skill behaviors

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Core Skills
Level III –

A

Performance Skills - used during actual performance behavior

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

NAVY Seals training

A
  • SEAL – Sea, Air, and Land
  • BUDS Camp – 6 months - Basic Underwater Demolition/Seals
  • 75% failure rate in program
  • Taught 4 basic skills pre-training (NLP – Neuro-linguistic programming)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

1) Goal-Setting –

A

narrow focus to immediate future

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

2) Mental Rehearsal (Visualization) –

A

extra experience

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

3) Self-Talk -

A

Take Charge of Voice

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

4) Arousal Control –

A

breathing

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

MST Myths

A

is for “problem” athletes only.
* is for “elite” athletes only.
* means you are mentally weak
* provides quick-fix solution

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Keys for Success w/ MST:

A

1) Psychological factors account for most day-to-day performance fluctuations, not a loss in talent.
2) Can be learned if practiced and use in daily routine.
3) Small Gains - must be realistic, it takes time like any physical skill

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Training Phases
1. Educational Phase

A
  • Identify area for improvement
  • Recognize importance of skills for performance
  • Taught new skill
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Training Phases
2. Acquisition Phase
-

A

Tailor program to meet your needs.
- Practice strategies and techniques
- Develop awareness of when to use

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Training Phases
3. Practice Phase

A
  • Over-learn skills so can use at any time
  • Integrate skills into competitions
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Confidence

Benefits:
 Brings positive emotions + chemicals
 Creates better concentration
 Changes goals you set
 Allows performance up to full potential

A

“Confidence is like a muscle. The more you use it, the stronger it gets.”
Confidence: belief that you can successfully perform a desired behavior
 Time to Think: Harder mentally (Speed Golf example)
 Professionals Being Interviewed: “Got my confidence back”

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Confidence Benefits:

A

 Brings positive emotions + chemicals
 Creates better concentration
 Changes goals you set
 Allows performance up to full potential

18
Q

Trait Confidence –

A

stable level of confidence regardless of situation

19
Q

State Confidence –

A

unstable, fluctuating levels depending on situation

20
Q

Self-Fulfilling Prophecy :

A

expecting an event (good or bad) sets off a chain of events causing it to happen

21
Q

Self-Fulfilling Prophecy :
Option 1
 Opponent Ranked #1
-
Option 2
 Opponent Ranked #1
- know opponent is good, but so are you
- prepare well with positive mindset
- scenario – get down early – won’t panic, stick to process and grind

A

believe opponent is automatically great
- extra stress from level of opponent  play worse
- scenario - get down early – “told you they were too good”

22
Q

Self-Fulfilling Prophecy :
Option 2

A

 Opponent Ranked #1
- know opponent is good, but so are you
- prepare well with positive mindset
- scenario – get down early – won’t panic, stick to process and grind

23
Q

Fear of Failure (atychiphobia):

A

when we allow fear to stop us from doing the things
that can move us toward our goals

24
Q

Expectations:

A

a strong belief that something will happen or be the case in the future

25
Anchoring:
cognitive bias where an individuals decisions are influenced by a particular reference point
26
Coach Expectations Model: Stage 1:
Coaches form early expectations  Leads to inaccuracy (good or bad)
27
Coach Expectations Model: Stage 2:
Expectations influence player behavior  Frequency of instruction dictated by potential
28
Coach Expectations Model: Stage 3:
Coach behaviors affect athletes performance  Athlete believes coaches beliefs  Ex. Low expectations cause poor performance
29
Coach Expectations Model: Stage 4:
Athlete performance confirms coaches original expectations (good or bad) Recommendations:  Should realize our initial assessments may be inaccurate  Emphasize skill improvement rather than outcome
30
Inverted-U Theory Low Confidence
 Anxiety  Inability to concentrate  Indecisiveness  Focus on shortcomings vs. strengths
31
Inverted-U Theory Optimal Confidence (healthy confidence)
 Max effort to achieve goals  Perform to potential  Consistency
32
Inverted-U Theory Overconfidence
 Arrogance & ego  Underestimate opponents  Complacency  Lack of full effort when leading  Lack of preparation
33
Hot Hand” Phenomenon:
Belief = Athletes get confident and have the “hot hand” Truth = Statistically a player is just as likely to make or miss the next shot, regardless of how many previously made shots
34
Hot Hand” Phenomenon:
 No Proven Evidence: “Hot Hand” can not be proven statistically  Inconsistency: If athlete relies on getting hot, will start to search for the feeling “Hot Hand” Phenomenon
35
Placebo Effect:
a beneficial effect produced by a placebo drug or treatment, which cannot be attributed to the properties of the placebo itself, and must therefore be due to the patient's belief in that treatment
36
The Dunning-Kruger Effect:
 Why unskilled think they are skilled and vice versa  High in Confidence, Low in Knowledge/Experience  Relationship between Belief & Ability  Experts - often have low belief about self  Lacking experience = placebo confidence
37
Momentum:
an added or gained psychological power which changes interpersonal perceptions and influences an individuals performance
38
Causes for Lack of Confidence:
* Belief in momentum * Belief you can always turn it on * Making mistakes * Lack of playing time * Negative or Poor Self-talk * Poor coaching * Negative inner-circle * No history of success * Lack of work ethic or deliberate practice
39
Deliberate Practice:
practicing with a clear awareness of the specific components of a skill we're aiming to improve and exactly how to improve them
40
Self-Efficacy:
belief in your ability to perform a specific task » Situation-specific form of confidence + how to build » Experience vs. Told What It’s Like = Confidence Drill
41
6 Ways to Build Self-Efficacy:
1. Performance Accomplishments  What have you done? 2. Vicarious Experiences (modeling)  What have others done? (Bannister Mile) 3. Verbal Persuasion  Positive self-talk or support from others 4. Imaginal Experiences  Imagery/Visualization (i.e. See yourself winning the race) 5. Physiological States  Response to body functioning (i.e. racing heartbeat, butterflies) 6. Emotional States  Positivity; In control of emotions
42
Misconceptions About Confidence:
 Born with it  Talent = Confidence  Fear = No confidence  Mistakes always destroy confidence  Ego vs. ConfidenceMisconceptions