exam revision Flashcards
difference between self confidence and self efficacy
Self-confidence is the guaranteed belief in your own abilities and effectiveness as a person whereas Self-Efficacy is task specific confidence–the belief in individual has to perform a particular task.
Example: golfer may have confidence in his wedge shots but not his drives.
Which concept, self-efficacy or self-confidence is most useful when working with an athlete?
Can justify both.
Self efficacy: in a sport you do task specific things, if we focus on this we can get a task specific outcome optimal.
Self Confidence: Motivation is a vital concept in performance and an increase in self confidence can increase motivation. A general optimal arousal pre game can illicit maximal performance.
Outline the characteristics of the flow state
- Transformation of time: time is slowed or sped up depending on the task
- Complete confidence: no self-doubt, individual takes risks.
- Loss of self-consciousness: performance becomes effortless
- Paradox of control: having complete control, things are automatic, effortless
- Autolectic experience: activity is enjoyable and rewarding
- Challenge-skill balance: the challenge of the task matches the skill of the athlete.
Which Mental states have the greatest impact on performance?
- no right or wrong: justify
- anxiety and arousal
Consequences of High levels of Anxiety
Physiological
• increased muscle tension
• Evidence of increased injury
Psychological
• Impaired concentration
• Narrowing of attention
• Reduction in confidence or self-efficacy
inverted U hypothesis - self-confidence
Can relate to flow state, without complete confidence the athlete does not have the capability to take risks or produce the skills required to achieve maximal performance. This can also relate to anxiety, a low self confidence may mean high anxiety meaning an impact on performance as stated above.
eg: a golfer may need to play a risky shot over the bunker but does not have the confidence for that shot, so plays an easy shot that doesnt make to green or leads to a difficult putt.
Describe 4 ways a team captain could provide team cohesion (practice explaining)
- Build a culture
- Positive self-talk
- Maximising player buy-in
- Maintain positive relationships in the group
- Endorsement of coaches’ messages
- Celebrating individuals within the team.
focus on all of these is keeping team morale high but also to maintain focus on the ultimate goal which is winning.
7 principles of effective imagery
- Visualise the whole act you want to perform
- Do it in real time
- Imagine the outcome you want to achieve
- Make the image as realistic as possible (all the senses)
- Rehearse success not failure
- Practice both External and internal imagery
- Be your own movie director
Outline how the inverted U hypothesis could be utilised to improve performance outcomes
- Helps athletes visualise their arousal
- Can draw it
Identifies that arousal levels should be higher or lower dependent on the sport. So an athlete can clearly see where they need to be for their required sport.
eg darts may require a lower arousal.
However it does not account for individual variability meaning an AFL player may prefer to be relaxed pre-game rather than having a high arousal. Nonetheless this can be accounted for as the inverted U hypothesis help us clearly identify where the athlete is on their curve and professionals can employ techniques to increase or decrease arousal.
In what ways can practising Bensons relaxation procedure be useful for an athlete
Shifts Focus from negative thoughts reduces muscle tension and results in less stress. Steps: 1. Breathing concentration 2. Mental Imagery 3. Single word – “relax” on each breath
It can…
- Improve concentration and attention
- Brings down arousal and then bringing them to optimal level for performance
Negatives
- As a -ve can make someone too relaxed and therefore they will go past their optimum arousal for performance
- Can be useless, to implement pre-competition if they have never used them before.
Explain Neideffers 4 quadrants in his model of attention
- 4 quadrants: broad internal, external, narrow external, internal
Broad External: Peripheral awareness where the individual has the ability to read and react to the environment. Suitable for fast team sports such as bball and footy
Broad Internal: Problem-solving, creating, thinking and planning.
Good at competition planning and developing an alternative plan of attack. Suitable for coaches and high IQ players.
Narrow External: focused targeting which includes the ability to block distractions. Suitable for target sports such as archery or golf.
Narrow Internal: Ability to focus on single thought/Idea. which may mean enhanced body awareness or ability to stick to a game plan. Suitable for endurance athletes and strength sports.
Discuss how Nideffers model of attention can be useful to an athlete
Proposes that Under ideal conditions we are able to match the demands of performance but Under pressure it is difficult to shift attention. We have the tendency to shift to dominant style which can be detrimental if it doesn’t match the sport.
Sport psychologists can help maximise performance by keeping athletes in the right quadrant for their particular sport. Can also aid in understanding strength and limitations of an athlete. Also helps in talent identification in junior athletes, identifying which athletes are good in what sports.
Explain the drive theory for arousal and anxiety
State’s performance is a function of three factors:
• Complexity of the task
• Level of arousal
• Learned habits
Believes that if you have adequately learned the skill the higher your arousal the higher your performance.
Follows a linear line with arousal and performance.
Limitations
• Does not explain why experienced athletes make mistakes under pressure
• Fails to account for cognitive anxiety
Explain the catastrophe model for arousal and anxiety
Believes performance is based on athlete's level of cognitive arousal. Performance is enhanced when... - Cognitive anxiety is high - Somatic anxiety is low Performance is deteriorated when... - Cognitive anxiety is high - Somatic anxiety is high
Also shows that performance does not instantly return to optimal once arousal is decreased.
This takes into account cognitive anxiety and choking but it is difficult to comprehend and can lead to a decreased focus in athletes.
Discuss “In order to increase PA all we need to do is help people become more motivated”
- Can agree or disagree
- Define PA
- How much should we be getting?
- What is motivation
- How can we increase it?
Children’s reasons for NOT
participating in Sport
• I am not good at it • What if I get teased or laughed at? • Anxiety about performing in front of others • Too competitive • If it’s not fun or too boring
Children’s reasons for sport
participation
To have fun • To improve skills and learn new skills • For thrills and excitement • To be with friends or make new friends • To succeed or win
Why is sport and physical activity important?
• Declining physical skill levels • Lack of fitness • Obesity on the rise • Increased mental health issues in youth • Increased sedentary lifestyles leading to lifestyle related medical illnesses
Why is it important for athletes to prepare mentally for performance?
- Helps them obtain optimal performance
- If at a high skill level, most of the opponents have the same skill level and often players are separated by their mental preparedness (40-90%)
- Practicing psychological skills needs emphasis as well as physical
Discuss two ways that a sport psychologist can be of most assistance in preparing an athlete for competition
- Recognising what arousal level, the athlete feels that they perform best at and then generating exercises that can aid them get to that level.
- Psychologists often deal with athletes who are anxious before competition, it is vital for them to teach the athlete to normalise anxiety, so it does not have detrimental impacts on performance.
- Training under fatigue or in a pressure situation can help the athlete become accustomed to the competition environment and therefore lead them to beneficial performance
- Practice psychological skills… explain multiple
- Practice for when things go wrong
- Link to examples
- Definitions
How to increase self - efficacy
- Analyse past performances: get an athlete to notice good parts of their most recent performance
- Vicarious experience: Seeing other people perform a task well
- Verbal Persuasion: encouraging positive self-talk
- Physiological/Emotional state: Normalising physiological factors that contribute to anxiety.
Define arousal and anxiety
Arousal: General physiological activation
Anxiety: emotional state, involving feelings of fear, worry and apprehension which can be generalised or task specific
Example: only get anxious when giving a presentation
How to reduce high levels of anxiety
Normalise Anxiety: treat anxiety as normal
Reinterpret Anxiety: rather than being concerned embrace anxiety
Relaxation Training: Bensons relaxation technique
Imagery
Positive Self statements
Self-Instruction
Rational emotive therapy (changes anxious beliefs)
Explain Jacobsons Relaxation training
Focus on tensing and relaxing different muscle groups
Steps:
Example: clinch fist then open hand slowly then “notice the difference under tension and relaxation?
What is concentration/attention
The ability to focus on internal and/or external factors that will facilitate performance on a task.
Difference between association and dissociation strategies
Associative strategies
Focusing on bodily signals related to the activity
Example HR, form when lifting weights
Dissociation strategies
Listening to music
Watching TV while training.
strategies for improving concentration
Before Competition
• Alter reactions and thoughts about mistakes
• Bensons relaxation technique
• Imagery
• Video games
• Soft eyes/hard eyes
During Competition
• Always adopt process rather than outcome orientation
• Encouragement from or to teammates after a mistake
• Moment to moment
• Personal cues
How does imagery work?
Psychoneuromuscular Theory
Suggests imagery facilitates performance by stimulating the same muscles used in actual physiological performance therefore creating muscle memory.
Also suggests that increase in confidence = increased level of performance
Steps for preparing for Major competition
- Practice general psychological skills
• Relaxation
• positive self-statements
• Concentration building exercises
• Imagery/ cognitive rehearsal - Develop and stick to pre-competition routines that work
Use routines that work for the athlete, that they are in control of.
This can lower anxiety before competition - Prepare for factors that can have a negative impact on performance
External Factors
• Bad Umpiring Decisions
• Opponent goes on a good run
Internal Factors
• negative thoughts about opponent
• Thinking about previous or poor attempts/results
List some physical determinants of substance abuse
- Enhance performance
- Look better
- Cope with pain and injury
- Weight control
List some Psychological/emotional determinants of substance abuse
- Stress & anxiety
- decreased self confidence
- Boredom
- Negative perfectionism
List some Social determinants of substance abuse
- Social Pressures
- Gaining group acceptance
- Role models
- Coach influences
List some cognitive strategies for controlling drug abuse
- provide education
- discuss ethical issues
- recognise the athletes use of drugs
- build their confidence and self esteem
- professional coupling
- promote the perception of a meaningful team role
- Motivational interviewing
List some behavioural strategies for controlling drug abuse
- teaching sport skills to offer positive feedback
- Develop and implement a drug policy plan of action
- have a continuous random drug testing program
- use behavioural contracting
- Use a support group
- Invite guest speakers
- Set a good example
what are some expert team characteristics
- Strong leadership
- Clear & Shared mission
- Clear roles and responsibilities
- Co-operate and co-ordinate
- Have routine cycles
- Develop strong trust
what percentage of injured athletes experience depressive symptoms?
5-20%
What are the stages of the grief process in injury
- Denial
- Anger
- Bargaining
- Depression
- Acceptance
How to cope with stress during an injury?
- Goal Setting
- positive self-talk
- Imagery
- Utilising social support networks
What is the Social Identity Theory and what is it for?
SIT counteracts athletes who strongly identify with their sporting identity have a more difficult time adjusting to life after sport in comparison to athletes who do not strongly identify with their sporting identity.
SIT assumes that we show all kinds of group behaviours, such as solidarity within in-groups and discrimination against out- groups, as part of social identity processes, with the aim of achieving positive self-esteem and self- enhancement SIT is made up of four main categories: • (a) social categorisation, • (b) social comparison, • (c) self-identity, • (d) self-esteem.
Identify Practical implications that may help an athlete succeed post career
Education • Goal setting • Identify unwanted stress Vocational assessment • Identify strengths • Educated and guided choices • Extended identity away from sport Financial planning Social support networks • External to the sport domain Coach and staff education • Modelling (former athletes)
