Imagery (wk2) Flashcards
Define imagery and it’s different terminology
What is imagery?
-Definition – ‘An experience that mimics a real experience’. ‘We can be aware of ‘seeing’ and image, feeling movements as an image, or experiencing an image of smell, taste or sounds without experiencing the real thing’. ‘It differs from dreams in that we are awake and conscious when we form an image’ – White and Hardy 1988
-Imagery has different terminology;
* Visualization
* Mental rehearsal – ‘cognitive rehearsal of a task in the absence of physical movement’ (McDonald et al., 2008)
* Mental practice – ‘the cognitive rehearsal of a task prior to performance’ (Driskell et al., 1994)
* Covert practice
* Mental rehearsal – ‘the formation of mental visual images’ (Merriam-Webster Dictionary, 2015)
Glasgow Rocks and Covid-19
-Glasgow Rocks and COVID-19 –> Three groups of 10 participants, split into: strength group, power group and control group. It was all in the mind and not actually doing the exercises. The strength group gained 9% in squat and 7% in bench. The power group gained 5% in squat, 2% in bench and 0.7cm in vertical jump. The control group lost 1.9cm in vertical jump.
-Mimics a real life experience –> Functional equivalence = shared neuronal activity patterning (particularly motor areas). Hugely powerful tool. Combined with training demonstrates better results than training alone.
-Perception with sensation to allow imagery to be efficient -> Use 5 senses (smell, touch, taste, hear, see)
Uses of imagery (7), types of imagery (3) and usefulness of imagery
-Uses of imagery –>
* Improved concentration – re-composure after a missed shot etc
* Improved confidence
* Improved motivation,
* Adds purpose to task – utilise an exercise such as a stroke patient reaching up, this can be similar to the movement to reach for a tin on a cupboard
* Control over emotional responses – get pumped up, calm down, reduce anxiety
* Practice – Fine tune and work on weaknesses
* Rehabilitation – Practice exercises/drills when recovering/unable to move
-Types of imagery
1. Internal imagery – Your point of view/perspective, good at fine tuning
2. External imagery – 3rd person perspective, beneficial to improving whole play
3. Kinaesthetic imagery – Feelings and sensations associated with the image
-Usefulness of imagery?:
* (+) Can do it anywhere – Training, home/work/school, competition
* (+) Can do it anytime – Ill/injured, before/during/after, travelling
How imagery aids performance
-Elite sport, uses, benefits
-Imagery in elite sport -> 1988 Olympics = 99% Canadian athletes used imagery before they performed (Orlick and Partington, 1988). Elite/more successful athletes use imagery (Cumming and Hall, 2002)
-Athletes using imagery -> Gabe Jennings ‘Often I visualise a quieter, like almost ghost runner, ahead of me with a quicker stride’
-Benefits of imagery -> Learn and improve skills and techniques, learn/develop plans and strategies, enhance motivation, modify cognitions, manage emotions
How imagery aids performance
-Paivio’s 2x2 framework (cognitive, motivational, specific, general)
- Cognitive specific – Referred to as CS. Learn/improve/maintain performance of specific skills or movements. E.g. improve golf swing
- Cognitive general – Referred to as CG. Develop/learn/remember strategies and set plays. E.g. attacking a corner in football
- Motivational specific – Referred to as MS. Motivate and increase levels of effort. E.g. win a competition
- Motivational general arousal – Referred to as MG-A. Regulate arousal, anxiety and emotions. E.g. psych up before competition
- Motivational general mastery – Referred to as MG-M. Regulate thoughts and cognitions. E.g. stay focused
How imagery aids performance
-Paivio’s 2x2 framework (content+function and imagery ability)
-Content different to function -> Original viewpoint: content = function. Content can have different effects on athletes. Identify the function and decide on the content.
-Imagery ability -> ‘An individual’s ability to form vivid, controllable images and retain them for sufficient time to effect the desired imagery rehearsal’ (Morris et al., 2005). Multi-dimensional and involving multiple processes. Partly fixed (ability). Partly modifiable (skill). Increased imagery ability = Increased imagery effectiveness.
Key dimensions of imagery ability + improving imagery ability
-Key dimensions of imagery ability -> Vividness, controllability, accuracy, duration, ease
-Improving imagery ability:
* Behavioural matching e.g. PETTLEP imagery
* Training exercises e.g. layered stimulus response training
* Observation and demonstrations e.g. video clips, demonstrations
Measuring imagery ability
-Questionnaires and objective measures
-Questionnaires:
Cheap and easy to administer
Easily assess different modalities
Direct assessment of imagery
- Difficult to make direct comparisons between people
- Self-report bias
-Objective measures:
Response easier to compare between people/conditions
- Can be expensive
- Indirect assessment of imagery ability
Implementing imagery into training programmes
-Behavioural matching and PETTLEP
-Behavioural matching – Matching characteristics and behaviours of imagery experience with that of the actual behaviour itself (Holmes and Collins, 2001)
-Incorporating PETTLEP elements can increase imagery ability. Elements will lead to more effective imagery.
Describe PETTLEP
- Physical -> Actively involve athlete in imagery experience. Make imagery match physical experience e.g. wear kit/ use equipment/ move. Most important component and bets supported by research. (Holmes and Collins, 2002 + Wakefiled and Smith, 2012)
- Environment -> Include relevant detail of the environment. Training v competition environment. Videos/audio/photos.
- Task -> Key component of task to image. Images used in imagery should be identical to performance e.g. gymnast would mimic the exact components of using balance beam. Beginners’ imagery would be different to elite athlete’s
- Timing -> Actual running time = Imaged running time. Can adjust speed to work on other aspects of performance e.g. slow motion and fast motion
- Learning -> Should change with learning and practice. Imagery content = current stage of learning. Regularly reviewed and revised.
- Emotion -> Include appropriate emotions – potential debilitative effect on performance if not done.
- Perspective -> Use appropriate perspective. Perspective = demands of the task. External visual imagery and internal visual imagery.
Theories behind imagery
-Applied model of imagery use and limitations
-Applied model of imagery use ->
* Limitations = Function (why) is not the same as imagery content (i.e. what is imagined). Doesn’t consider personal meaning to athlete. Doesn’t consider imagery use beyond sporting context. Imagery can be used in other contexts – pain management.
Theories behind imagery
-Function ≠ Imagery type
- Improved confidence
- Completing hurdles and being more confident
- Don’t have to image yourself in that environment if it causes anxiety
- More personal imagery techniques to the person
Theories behind imagery
-Imagery beyond sport - exercise imagery
- Appearance imagery > Energy imagery > Technique imagery (efficacy imagery and enjoyment imagery)
- Preferences -> Gender: M = technique imagery v F = appearance imagery
- Preferences -> Age: Younger people = appearance imagery v Older people = energy imagery
- Positive correlations between use of imagery and exercise behaviour
Theories behind imagery
-Revised applied model of deliberate imagery use (who, where, when, why, what, how)
- Who -> Gender, age, background, imagery ability/experience, personality characteristics
- Where and when (are they imaging?) -> Training/exercising, competition, before/during/after, in bed, travelling, home/school/work, ill/injured
- Why (are they imaging goals?) -> Improve skills, improve strategies, enhance confidence, reduce anxiety, maintain focus
- What is imaged (content) -> Movements, skills, exercises, thoughts, feelings, surroundings
- How it is imaged (characteristic) -> Modality, perspective, angle, agency, deliberation
Theories behind imagery
-Info about revised applied model and how individuals image (modality, perspective, angle, agency, deliberation) and rehabilitation imagery
-The revised applied model was developed as a framework to consider when implementing imagery. The different components should be considered to help produced the most effective type of imagery to achieve the desired outcome.
-How individuals image -> Modality, perspective, angle, agency, deliberation-Rehabilitation imagery ->
* Increase speed of recovery, better cope with injuries, manage anxiety, manage pain, prepate athlete for return to sport
* Stroke and traumatic brain injuries require rehabilitation imagery too
