Introduction to Psychological Skills Training and Goal Setting

Question 1

Psychological skills training (PST)

Answer 1

Refers to the systematic and consistent
practice of mental or psychological skills for the purpose of enhancing performance, increasing enjoyment, or achieving greater self-satisfaction

Question 2

Skills

Answer 2

Are qualities to be obtained (e.g., self-awareness, confidence)

Question 3

Methods (or tools)

Answer 3

Are procedures or techniques for developing psychological skills (e.g., arousal regulation, imagery, goal setting).

Question 4

Mental Toughness

Answer 4

Mental toughness is an athlete’s ability to focus, rebound from failure, cope with pressure, and persist in the face of adversity. It is a form of mental resilience

Question 5

Four C Model of Mental Toughness

Answer 5

Control
Commitment
Challenge
Confidence

Question 6

Control

Answer 6

Handling many things at once and

remaining influential rather than controlled.

Question 7

Commitment

Answer 7

Being deeply involved with pursuing goals despite difficulties.

Question 8

Challenge

Answer 8

Perceiving potential threats as opportunities for personal growth and thriving in constantly changing environments.

Question 9

Confidence

Answer 9

Maintaining self-belief in spite of setbacks.

Question 10

Why Is PST Important?

Answer 10

Athletes feel that psychological factors primarily account for dayto-day fluctuations in performance.
◦ Brain controls the body

Traditionally, athletes spend little
time training and practicing
psychological skills.

Question 11

Three Phases of PST

Answer 11

Educational phase
Acquisition phase
Practice phase

Question 12

Educational phase

Answer 12

Psychological skills need to be taught and learned. Participants must recognise how important it is to acquire PST and how the skills affect performance.

Question 13

Acquisition phase

Answer 13

◦ Focus on strategies and techniques.
◦ Tailor training programs to meet individual needs.
◦ Provide general information to the group or team, but be specific when developing an individual’s PST program.
◦ Psychological skills should be learned—and practiced.

Question 14

Practice phase

Answer 14

◦ Learning psychological skills should progress from practices and simulations to actual competitions.

◦ This phase focuses on automating skills through repetition, integrating psychological skills, and simulating the skills you want to apply to actual competitions.

◦ Log books help athletes chart progress and provide feedback for improvement.

Question 15

Self-regulation

Answer 15

The ability to work toward one’s short- and longterm goals by effectively monitoring and managing one’s thoughts, feelings, and behaviors.

Question 16

Krischenbaum’s 5 Stage Model of Self Regulation

Answer 16

Stage 1- Problem identification

Stage 2- Commitment

Stage 3- Execution

Stage 4- Environmental Management

Stage 5- Generalization

Question 17

Who should conduct PST (sport psychologist or coach)?

Answer 17

◦ Both can do so as long as they recognize their limits.

◦ Recognise potential conflicts of interest.

Question 18

When should you implement PST?

Answer 18

You should implement PST in the off-season when there is more time.

Question 19

When is the best time in one’s career to engage in mental training?

Answer 19

Mental training should continue throughout an athlete’s sport participation.

Question 20

Vealey (2007) Mental Skills

Model

Answer 20

Emphasises that multiple types of mental skills are important for success and well-being in coaches and athletes

Question 21

Effective Sport Psychology Consultants

Answer 21

◦ Are accessible and can establish rapport with athletes
◦ Are flexible and knowledgeable enough to meet the needs of individual athletes
◦ Are likeable and have something very concrete or practical to offer
◦ Conduct several follow-up sessions with athletes throughout the season
◦ Are trustworthy and able to fit in with the team

Question 22

Ineffective Sport Psychology

Consultants

Answer 22

◦ Have poor interpersonal skills
◦ Lack sensitivity to the needs of individual athletes
◦ Lack specific psychological knowledge to apply to the sport setting
◦ Demonstrate inappropriate application of consulting skills at competitions
◦ Rely on a “canned” approach when implementing psychological skills

Question 23

Common Problems in Implementing a PST Program

Answer 23

• Lack of conviction
• Lack of time
• Lack of knowledge of sport
• Lack of follow-up

Question 24

Subjective goals

Answer 24

General statements of intent such as having fun or doing your best

Question 25

Objective goals

Answer 25

Attaining a specific standard of proficiency on a task, usually in a specified time

Question 26

Outcome goals

Answer 26

Focus on a competitive result of an event (e.g., beating someone)

Question 27

Goal-Setting Research

Answer 27

Meta-analyses (statistical reviews of the literature) show that goal setting works.

In sport and exercise psychology, goal setting has been shown to work well,
although not quite as well as it does in business

Question 28

Direct mechanistic explanation: Goals

Answer 28

◦ direct attention to the important elements of the skill,
◦ mobilise performers’ efforts,
◦ prolong performers’ persistence, and
◦ foster the development of new learning strategies.

Question 29

Goals influence psychological states

Answer 29

Athletes who set performance (rather

than outcome) goals have less anxiety and more confidence and satisfaction

Question 30

Hope

Answer 30

Hope involves the thinking process whereby people have an overall perception that goals can be met and the skills to go about achieving those goals.

People high in hope have a sense of goal-directed determination or agency and
planning of ways to meet goals or labeled pathways.

Trait and state measures of hope have been found to correlate to psychological adjustment, achievement, problem solving, and health.

Question 31

Hope-Based Power 4W Goal-Setting System

Answer 31

Wish power: Identifying dream goals

Want power: Realistic short- and long-term goals that lead to one’s dream goal

Way power: Developing multiple plans and strategies for achieving one’s goals

Will power: The determination and discipline required for working toward goals and overcoming obstacles that arise while achieving them

Question 32

Group Goals

Answer 32

The future state of affairs desired by enough members of a group to work toward its achievement

Attaining specific standards of group proficiency, usually within a specified time