EXAM ONE 3

Question 1

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

Answer 1

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

Question 2

Mental Skills Training (MST):
Examples

Answer 2

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

Question 3

Core Skills
Level I –

Answer 3

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.

Question 4

Core Skills
Level II –

Answer 4

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

Question 5

Core Skills
Level III –

Answer 5

Performance Skills - used during actual performance behavior

Question 6

NAVY Seals training

Answer 6

• 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)

Question 7

1) Goal-Setting –

Answer 7

narrow focus to immediate future

Question 8

2) Mental Rehearsal (Visualization) –

Answer 8

extra experience

Question 9

3) Self-Talk -

Answer 9

Take Charge of Voice

Question 10

4) Arousal Control –

Answer 10

breathing

Question 11

MST Myths

Answer 11

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

Question 12

Keys for Success w/ MST:

Answer 12

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

Question 13

Training Phases
1. Educational Phase

Answer 13

• Identify area for improvement
• Recognize importance of skills for performance
• Taught new skill

Question 14

Training Phases
2. Acquisition Phase
-

Answer 14

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

Question 15

Training Phases
3. Practice Phase

Answer 15

• Over-learn skills so can use at any time
• Integrate skills into competitions

Question 16

Confidence

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

Answer 16

“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”

Question 17

Confidence Benefits:

Answer 17

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

Question 18

Trait Confidence –

Answer 18

stable level of confidence regardless of situation

Question 19

State Confidence –

Answer 19

unstable, fluctuating levels depending on situation

Question 20

Self-Fulfilling Prophecy :

Answer 20

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

Question 21

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

Answer 21

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

Question 22

Self-Fulfilling Prophecy :
Option 2

Answer 22

 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

Question 23

Fear of Failure (atychiphobia):

Answer 23

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

Question 24

Expectations:

Answer 24

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

Question 25

Anchoring:

Answer 25

cognitive bias where an individuals decisions are influenced by a particular reference point

Question 26

Coach Expectations Model:
Stage 1:

Answer 26

Coaches form early expectations
 Leads to inaccuracy (good or bad)

Question 27

Coach Expectations Model:
Stage 2:

Answer 27

Expectations influence player behavior
 Frequency of instruction dictated by potential

Question 28

Coach Expectations Model:
Stage 3:

Answer 28

Coach behaviors affect athletes performance
 Athlete believes coaches beliefs
 Ex. Low expectations cause poor performance

Question 29

Coach Expectations Model:
Stage 4:

Answer 29

Athlete performance confirms coaches original expectations (good or bad)
Recommendations:
 Should realize our initial assessments may be inaccurate
 Emphasize skill improvement rather than outcome

Question 30

Inverted-U Theory
Low Confidence

Answer 30

 Anxiety
 Inability to concentrate
 Indecisiveness
 Focus on shortcomings vs. strengths

Question 31

Inverted-U Theory
Optimal Confidence (healthy confidence)

Answer 31

 Max effort to achieve goals
 Perform to potential
 Consistency

Question 32

Inverted-U Theory
Overconfidence

Answer 32

 Arrogance & ego
 Underestimate opponents
 Complacency
 Lack of full effort when leading
 Lack of preparation

Question 33

Hot Hand” Phenomenon:

Answer 33

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

Question 34

Hot Hand” Phenomenon:

Answer 34

 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

Question 35

Placebo Effect:

Answer 35

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

Question 36

The Dunning-Kruger Effect:

Answer 36

 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

Question 37

Momentum:

Answer 37

an added or gained psychological power which changes interpersonal
perceptions and influences an individuals performance

Question 38

Causes for Lack of Confidence:

Answer 38

• 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

Question 39

Deliberate Practice:

Answer 39

practicing with a clear awareness of the specific components of a skill we’re aiming
to improve and exactly how to improve them

Question 40

Self-Efficacy:

Answer 40

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

Question 41

6 Ways to Build Self-Efficacy:

Answer 41

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

Question 42

Misconceptions About Confidence:

Answer 42

 Born with it
 Talent = Confidence
 Fear = No confidence
 Mistakes always destroy confidence
 Ego vs. ConfidenceMisconceptions