methods of controlling and improving mental skills

Question 1

what methods are used to improve mental skills?

Answer 1

• Imagery
• Relaxation
• Self – Talk
• Goal Setting

Question 2

what imagery?

Answer 2

the recreation of a positive performance, in the mind.

Question 3

what can imagery help a performer do?

Answer 3

• learn skills
• rehearse game plans
• set goals
• control arousal and stress
• gain self-confidence

Question 4

what is effective imagery?

Answer 4

• The performer must have a clear image of the situation
• must imagine the performance of the whole skill
• The performer should be in a relaxed state
• The image created must end with the desired outcome
• Try and use as many senses as possible

Question 5

what are the different types of imagery?

Answer 5

• Internal – where you imagine what you would see if you were actually performing the skill
• External – where you watch your performance from the view of an external observer.

Question 6

what is relaxation?

Answer 6

• reduces stress and tension which have negative impacts on performance

Question 7

what are some methods used to promote relaxation?

Answer 7

• Meditation
• Progressive muscle relaxation
• Autogenic training
• Floatation tanks
• Music

Question 8

what is meditation?

Answer 8

• Helps to control stress and arousal levels

- helps to lower blood pressure, heart rate, and breathing rate.

Question 9

what is progressive muscle relaxation?

Answer 9

Reduces tension in the performer by sequentially contracting and relaxing muscle groups.

Question 10

what is autogenic training?

Answer 10

Requires the athlete to focus on producing sensations of warmth and heaviness in specific areas of the body.

Question 11

what are floatation tanks?

Answer 11

• environment of minimal stimulation by reproducing weightlessness and removing sight and sound to reduce stress.

Question 12

what is music?

Answer 12

• used to alter arousal levels and can have a calming and relaxing effect on the performer.

Question 13

what is imagery?

Answer 13

• where the performer uses their imagination to create a vivid scene often of themselves producing a perfect performance.

Question 14

what are breathing techniques?

Answer 14

• used to promote relaxation often in conjunction with focusing on relaxing tense muscles.

Question 15

what is self-talk?

Answer 15

Involves talking or thinking to yourself prior to or during the performance.

Question 16

what is positive self-talk?

Answer 16

• motivational or instructional

- aim is to enhance self–esteem, motivation, attentional focus, and performance

Question 17

what is negative self-talk?

Answer 17

• Self – critical or demeaning

- creates anxiety and self-doubt = negative impact on performance

Question 18

how does positive-self talk benefit performance?

Answer 18

Re – Enforcing Skill Learning
- Used to remind athlete of performance cues
Changing Bad Habits
- Using a cue word to increase the likelihood of a correct response
Motivating the Performer
- Player encourages himself to maintain or lift the intensity of his performance
Focusing Attention
- Player uses keywords to help remain focused on the task at hand
Building Self–Confidence
- Player uses phrases/terms that re-enforce self–belief

Question 19

what does effective goal setting need to take into account?

Answer 19

• The motivation of the athlete
• Ability level
• Age