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Question 1

What are the four markers of mental toughness?

Answer 1

Emotional Flexibility
Emotional Responsiveness
Emotional Strength
Emotional Resiliency

Question 2

Emotional Flexibility

Answer 2

The ability to absorb unexpected emotional turns and remain supple, nondefensive, and balanced.

Question 3

Emotional Responsiveness

Answer 3

The ability to remain emotionally alive, engaged, and connected under pressure

Question 4

Emotional Strength

Answer 4

The ability to exert and resist force emotionally under pressure, to sustain a powerful fighting spirit against impossible odds.

Question 5

Emotional Resiliency

Answer 5

The ability to take a punch emotionally and bounce back quickly, to recovery from disappointments and jump back into battle fully ready and resume the fight

Question 6

What is Mental Rehearsal

Answer 6

Known as visualization and imagery

Uses the human sensory systems to create or recreate an event in your mind

Question 7

Benefits of Mental Rehearsal can help you

Answer 7

Practice when physically able
Improve performance
Improve or learn skills
Improve connection between mind and body

Question 8

When to perform mental fitness

Answer 8

Before, during breaks, throughout, and after events

Question 9

Tips to use mental fitness

Answer 9

1. Single move at a time, first in slow motion
2. Replay increasing speed
3. Imagine KEY WORDS
4. Imagine in all senses and emotion
5. Imagine “perfect” execution
6. Piece together moves
7. Picture entire game. Imagine strategies and options
8. Picture team mates and opposition
9. Imagine Winning and the spectacular
10. Respect KEY WORDS as you visual rehearsal

Question 10

Types of Visualization

Answer 10

Object Visualization
Technical Visualization (Yourself)
Tactical Visualization (Team)
Outcome Visualization

Question 11

Intrinsic Goal Setting

Answer 11

Performance success
Skill improvement
Increased ability to persevere
Emotional control
An opportunity to challenge myself each day

Question 12

Extrinsic Goal Setting

Answer 12

Pride of my coach
Positive recognition from my team mates & friends
Team and League Awards
Post-Secondary/ Provincial opportunities

Question 13

Types of Goals

Answer 13

Process
Performance
Outcome

Question 14

Process Goals

Answer 14

Specific actions or processes for performance - outcome under the control of the athlete

Question 15

Performance Goals

Answer 15

Individual athletes measures independent of the competition and based on personal standards set - established by the athlete (so greater control), and personal.

Question 16

Outcome Goals

Answer 16

Focus is on the end-result of the competition, can be dictated by the competition, and not entirely in the control of the athlete.

Question 17

Self Talk ABCs

Answer 17

Activating Event
Belief About the Event
Consequences

Question 18

Reasons for Negative Self Talk

Answer 18

1. Catastrophizing - Expecting the worst, exaggerating the consequences
2. Blaming - Unwillingness to take responsibility for behaviours
3. Absolutes - Unforgiving thinking - Must, Should’ve, Ought to
4. Polarizing - Good or bad, succeed or fail - no room for gray area
5. Fear of Failure
6. Social Approval - must win for the approval of others
7. Equity - Life should be fair, if I put in the work I should improve like everyone else
8. Social Comparison - The performance of others dictates your own successes and failures
9. Perfectionism - Life is over when things don’t go perfectly

Question 19

Components of the Wheel of Excellence

Answer 19

Belief and Commitment
Positive Images
Mental Readiness
Full Focus
Distraction Control
Constructive Evaluation

Question 20

Big Island

Answer 20

The major thing you consider yourself to be

Question 21

Small Island

Answer 21

Attributes and titles that make up your being excluding your primary one

Question 22

Be SMART when setting goals

Answer 22

S be Specific
M be Measurable
A be Adjustable
R be Realistic
T be Time Bound
S be Self-Determined