Final Exam Flashcards
Imagery is an experience that mimics _________
real experience
What are 3 facts about imagery?
-Incorporates ‘seeing’ an image, feeling the movements, and experiencing smells, tastes, or sounds
-Involves moods and emotions
-There are cognitive & motivational functions to imagery
what is the cognitive specific function of imagery?
imaging a specific skill or technique, e.g., basketball free throw or golf swing
what is the cognitive general function of imagery?
imaging game strategy, routine, race plan, e.g., floor routine in gymnastics
what are the 3 motivational functions of imagery?
motivational specific
motivational general - arousal
motivational general - mastery
what is the difference between motivational general (arousal) and motivational general (mastery) imagery?
motivational arousal is about images related to arousal levels (e.g., being relaxed at competition), whereas motivational mastery is about images resulting from accomplishment (e.g., confidence)
what is motivational specific function of imagery?
images related to goals, e.g., winning an event
what are the 2 practical applications of imagery?
-vividness = use all senses to make images as vivid and detailed as possible
-controllability = learn to manipulate images so they do what you want them to do
4 tips for coaches?
-Observe the conditions under which your team and individual athletes perform the best
-Create opportunities for athletes to practice relaxation/energizing techniques
-Be aware of your team/athletes’ rapidly changing states of arousal
-Use psych-up techniques with caution
why should we have sport psychology consultants? (3 reasons)
-Understand complex relationships of arousal, anxiety, and performance
-Less vested in the outcome of an event
-They can help coaches and athletes observe and reach optimal arousal levels
what are the 3 components of a practical and personalized system as described in the mindset workshop?
-Blueprint
-Personalized tools
-Upkeep & upgrades
what are the 3 steps of a personalized reset routine described in the mindset workshop?
-accept and let go (feeling stage)
-breathe and relax
-close eye, imagine/activate
what are the 6 characteristics of quality imagery?
Make it vivid
Quality over quantity
Point of view
Process over outcomes
Prepare you mindset
Consistency
what are the screw its in the mindset workshop?
acceptance, detach from results, immerse in process, let it happen
during sampling years (6 to 12 y/o), what are the characteristics (# of sports, deliberate play vs. practice, role of parents and coaches)
of sports increases
more deliberate play than practice
parents initiate participation
coaches are caring teachers
in the recreational years (12 to 18) what are the characteristics (# of sports, deliberate play vs, practice)
moderate number of sports
deliberate play stays up, practice still lower
what are the characteristics of the specializing years (12 to 15)?
2-3 sports
moderate play and practice
parents and coaches change roles
what are the characteristics of investment years (15 to 18)?
1 sport
deliberate practice goes up and play down
parents are followers and supporters, coaches encourage reciprocal communication
what are 4 characteristics of early specialization?
1 sport
deliberate practice > play
parents and coaches have changing roles
can lead to elite injury and less enjoyment
according to the long term development in sport and activity framework, all participants end up in active for life regardless of pathway or stage they leave competitive stream, either by these 3 things:
-being competitive for life
-being fit for life
-have a good experience so they want to ‘give back’ as sport and PA leaders
what are 3 potential transition and resource barriers in transition out of sport?
characteristics of:
-individual
-career end
-environment
what are the components making up and determine quality of transition out of sport?
-Emotional, social, health/body, financial, and vocational difficulties
-Short duration of the transition
-Satisfaction with the transition
what are the 3 steps of youth to adult transition in sport participation among non-elite athletes?
-Drawing young people to community club
E.g., school coaches and peers as community club promoters
-Building club loyalty, sport commitment, and identity
E.g., adult-youth mentorship
-Opportunities for continued sport involvement in adulthood
E.g., flexibility of programming
which sports have the highest rate of physical injury?
basketball, football, baseball
what are the 3 causes of sport injury?
-Physical = primary cause of injury
-Muscle imbalance, collision, fatigue, overuse = ‘go hard or go home’ mentality
-Stress = distraction, increased muscle tension
according to the stress injury model, stress response is influenced by these factors that all influence each other:
Personality, history of stressors, coping resources
which aspects of the stress response can be intervened with?
cognitive appraisals and physiological/attentional changes
what are pre-injury factors in how we deal with injury emotionally in the integrated model of psychological response to sport injury and rehabilitation process?
personality, history of stressors, coping resources and interventions, personal and situational factors influence athletes; cognitive appraisal (thoughts) of their injury
cognitive appraisal influences and is influenced by _____ and ______ responses, and altogether lead to positive or negative recovery outcomes
behavioural and emotional
what is the predictor of at home exercise compliance for rehab?
self-motivation
_____ and _____ have a positive relationship with exercise program completion and adherence
goal setting and positive self talk
what are the 3 phases of injury recovery?
-Help the athlete deal emotionally with onset of injury
-Help the athlete sustain motivation and adherence to rehab
-Physically cleared to return to sport but not successful until normal functioning within sport
how can we use psychology to cope in the injury phase? (5)
-Build a rapport
-Athletes experiencing many emotions
-Empathy
-Emotional support
-Realistic and optimistic
how can we use psychology to cope in the rehabilitation phase?
Educate on injury process
Explain mechanics of injury, significance, length of recovery
Make sure they understand
Detailed recovery and treatment plan with timeline
Premature return to sport is a big NO
why are emotional and informational support necessary in the injury-recovery phase?
-Emotional support = Reduces stress, improves mood, increases motivation for rehab; Greatest need with lengthy rehab process
-Informational support = understand nature of recovery, provide challenge and motivation to adhere to rehab
how can we use psychology in the rehabilitation and recovery phase?
Positive self-talk
Imagery or visualization
Relaxation training
Goal setting
what is the coach’s role pre-injury?
improve athlete self-perceptions (e.g., self-esteem, self-worth, self-confidence, self-efficacy)
what is the coach’s role post injury and rehab?
keep athlete involved with the team…
-Longer rehab program, social struggles, ‘what could have been’, sense of belonging
-Manage stress of injury
-Athlete identity, participation in rehab, positive coping strategies, positive aspects of rehab
what is the therapist’s role in athlete injury and recovery process? (4)
-Athlete perception of care can impact adherence and success in rehab
-Effective communication
-Interest in athlete’s needs
-Interest in athlete’s well-being
what are the 3 upsides to injury?
-personal growth
-challenge
-sport performance enhancement
what are the 3 objectives of youth sport?
-Provide opportunities to be physically active to enhance physical health
-Offer an environment to learn motor skills for sport participation and competition
-Provide opportunities for healthy psychological development and to learn life skills
___% of Canadian children and youth meet recommended PA guidelines (60 minutes MVPA/day)
28%
true/false; ⅔ injuries in children are from sport
28% increase in sport injuries from 1992-2005
true
True/false; There is a lack of robust evidence for influence of sport participation on positive development
True
youth sport can lead to these 2 outcomes:
negative self-perceptions and excessive stress
what are some features of positive developmental settings for youth sport?
Physical and psychological safety
Appropriate structure
Supportive relationships
Opportunities to belong
Positive social norms
Support for efficacy and mattering
Opportunities for skill building
Integration of family, school, and community
deliberate practice and play definitions?
Deliberate practice = highly structured, directly targeted towards improving performance, highly effortful, no immediate rewards
Deliberate play = informal sporting activities, modified equipment, enjoyable, intrinsically motivating, immediate gratification
what is the conclusion drawn in study about dropout and youth sport?
dropouts showed a trend of early specialization; engaged athletes did not
dropouts from competitive swimming showed these 3 characteristics:
-More dryland training and training camps from an earlier age (earlier deliberate practice)
-Fewer non-swimming activities from an earlier age (earlier specialization)
-Less play swimming (less deliberate play)
recent findings show that early specialization is NOT associated with higher:
Injury
Burnout or dropout
Physical and mental exhaustion
what is the problem with defining early sport specialization?
there is no standardized definition for early sport specialization, with authors providing their own interpretation, and the lack of a concrete definition has led to confusion over what qualifies as early sport specialization
what is attention?
the taking possession of the mind in clear and vivid form of one out of what seem several simultaneous objects or trains of thought
what are the 3 theories of attention?
single channel (fixed)
variable (flexible) allocation
multiple resource pool
variable allocation is a multidimensional construct with 3 components:
alerting, orienting, conflict (executive)
attentional involves:
focus on relevant ________
maintenance of ________
awareness of ________
ability to ________ when necessary
environmental cues; concentration; surrounding situation; shift focus when necessary
elite athletes’ peak performance is associated with these 3 things:
-Being ‘absorbed in the present’ and having no thoughts about past or future
-Being mentally relaxed and having a high degree of concentration and control
-Being in a state of extraordinary awareness of both the body and the external environment
what are associative attentional strategies?
monitoring bodily functions and feelings such as heart rate, breathing, and muscle tension
what are dissociative attentional strategies?
using distraction and tuning out strategies, not monitoring bodily functions
greater use of (associative/dissociative) strategies is correlated with faster marathon running performances
associative
dissociative strategies can decrease _____ and _____
fatigue and monotony
dissociative/associative strategies should be used by individuals to increase adherence to exercise
dissociative
what is flow?
a mental state where a performer is completely immersed in what they are doing; emphasizes enjoyment and intrinsic motivation
what are the essential elements of flow? (9)
Balance of challenge and skills
Complete absorption in the activity
Merging of action and awareness
Total concentration on task at hand
Loss of self-consciousness
Sense of control
No extrinsic rewards
Transformation of time
Effortless movement
when attention goes wrong, these 2 phenomena can happen:
inattentional blindness & paralysis by analysis
what is the expert chess player’s advantage in their perceptual system compared to non experts?
being better able to reconstruct structured chess boards
expert athletes are better able to identify structured patterns of play from their domain because of ________
pattern recognition
in a study of experts vs. non experts in racquet sports, what advantages do experts have in their perception? (5)
Attend more to advance information
Attend more to movement patterns of their opponents
Search more systematically for cues
Selectively attend to the structure inherent in sport
More skillful in predicting ball flight patterns
proportion of left-handed athletes is much higher in these 3 sports
tennis, handball, volleyball
what are the 2 hypotheses about the left-handed advantage in sports?
neuroanatomical advantage, frequency dependent advantage
what are obstacles to optimal focus? (7)
Ruminating on past or future events
Visual distractors
Noise
Opponents’ comments
Over-analysis of technique
Fatigue
Inadequate motivation
what are some tips for improving focus? (6)
Use competition simulations in practice
Develop cue words or signals
Focus on positive images
Create pre-competition and competition plans
Self-monitor
Over-learn skills
an expert athlete can be distinguished…
cognitively, psychologically, physiologically, biologically
what are 3 general models of skill learning?
the power law of practice
the 10-year rule
the theory of deliberate practice
the power law of practice states that there is a positive relationship between _____ and _____
practice and performance
performances increases rapidly in the power law of practice but at a certain point it _______
plateaus
the theory of deliberate practice estates that the level of expertise attained is a direct result of _______
number of hours spent in deliberate practice
what is deliberate practice according to Ericsson?
activities that are effortful, purposeful, and not inherently enjoyable
Ericsson says that deliberate practice must coincide with _____ and _____ development
biological and cognitive
individuals performing deliberate practice interact within these 3 constraints
resources, effort, motivation
in a study about decision making between experts and non experts (basketball, field hockey, etc.) they found that the number of hours before becoming an ‘expert’ can range from _____ to _____ hours
600 to 6026 hours
in a study about endurance between expert vs. immediate vs. low ironman triathletes, they found while mean training hours differ between the groups…
there is a lot of overlap between the groups; meaning that number of training hours explain differences between groups, not individuals
experts have periods where they have more training periods, and immediately after are some periods with…
less training periods to prevent burnout
day by day, experts are more _____ (consistent/varied) in the number of training units they do
varied
what are psychological skills for development?
motivation (intrinsic), achievement, goal-oriented, self regulated
what are psychological skills for performance?
arousal management, focus/concentration, mental toughness, creativity
twin studies and epidemiological studies show that there are strong genetic influences in:
intelligence and work ethic, % fast/slow twitch fibers, VO2 max
___, _____, and _____ all influence each other and make up the components of expertise
training, genes, psychological skills
the COL5A1 gene produces _____, ____, _____ protein
collagen, type 5, alpha 1 protein
the COL5A1 gene affects likelihood of ______ injury
tendon
contextual variables are secondary variables that can alter the interactions between training, psychological skills, and genetics, and it has 2 categories:
between sports and within a sport, both dynamic
sports evolve over time; but betwen sports, there’s no discernable consistent trend, meaning they _____ at ______ paces
evolve at different paces
high cultural importance of a sport leads to increased ______ and ______, leading to a greater ease of training
training resources and motivation
what are 2 possible explanations for relative age effect?
-‘older’ athletes experience more success
-‘older’ athletes more likely to be seen as gifted and given more training opportunities
in the birthplace effect, the sweet spot is a ____ to _____ population
50 to 500K
why are small towns hypothesized to be better for raising elite athletes?
Resource management
Perceived safety
Structured vs. unstructured training
Depth of competition
Ethnic diversity
these 3 qualities are developed during period of initial improvements in performance when beginning to train:
generic skills/capabilities, general psychological skills, intrinsic motivation
___% of the current Canadian population are >65, and it will raise to ____% by 2036
14.5%; 25%
life expectancy continues to increase; we are living longer, but with a reduced _______
quality of life
1 contributing factor to comorbidities is not age, but a ________
sedentary lifestyle
what are the 3 types of functional aging?
primary/normal, secondary/pathological, successful/optimal
what are Rowe and Kohn’s definition of successful aging?
-absence of disease/disability
-maintenance of functioning
-active engagement with skills
what is Strawbridge’s definition of successful aging?
personal perception
Meisner, Dogra, Logan, and Baker illustrated a ______ relationship between PA levels and likelihood of aging successfully
dose-response
_____ levels of PA can optimize biopsychosocial health in later life
moderate
inactivity makes you ____ more likely to have a chronic disease, _____ to have functional impairments, and ______ to be socially disengaged
1.6x; 3.8x; 1.4x
physiological benefits of PA include:
increased cardiovascular function, muscle mass, bone density, sleep quality, strength, balance, and flexibility
social benefits of PA include
enhanced social network/support
psychological benefits of PA include
increased cognitive function and affect, self-efficacy
general physical capabilities decline at a rate of ____% per year after 30, commonly related to a lifetime of being sedentary
0.5%
what are the 2 maintenance models?
compensation model, selective maintenance model
in the compensation model, _______ of performance may decline, but ____ performance quality may be maintained via compensation
individual components; overall
in the selective maintenance model, _______ (domain-specific) can attenuate age-related declines
deliberate practice
exposure to ageism leads to ______ of stereotypes, which leads to ________ consequences
internalization; health consequences
over the short term, ageist stereotypes can affect…
memory, handwriting, gait, hearing or vision tests, cardiovascular tests
4 long term consequences of poor aging attitude are:
-disengagement from preventive health behaviours such as PA
-functional health
-will to live
-longetivity
