Midterm Flashcards

1
Q

How many people fail at new years goals?

A

80% (after a year)

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2
Q

What are the 4 most common reasons for failure?

A
  • Forgot (10%)
  • Lack will power (24%) –> prof thinks most accurate
  • Deliberate decision (30%)
  • Factors beyond my control (36%)
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3
Q

What is self-control?

A

The capacity to alter or override one’s typical way of responding

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4
Q

What are the ingredients for successful self control?

A
  • Standards
  • Monitoring
  • Strength (self-control)
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5
Q

What are SMART goals?

A
  • Specific
  • Measurable
  • Achievable (under your control)
  • Realistic
  • Time-framed (distal vs proximal)
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6
Q

What are athletes problems with goals?

A

Athletes set too many goals

- They are very good at raising their goals, but they’re not good at lowering their goals

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7
Q

How can we reach more of our personal goals?

A
  • Don’t pursue too many goals at the same time
  • Frame our goal pursuits in a SMAART way
  • Try to boost your beliefs of self-efficacy
  • Augment the goals with implementation plans
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8
Q

What is mental contrasting?

A

Think about the positives of what could come out of reaching your goal and then think about the obstacles that are in your way

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9
Q

What is self-efficacy?

A

Beliefs about your ability to successfully perform certain actions

  • Not self-esteem
  • Not actual ability
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10
Q

What are the benefits of self-efficacy?

A
  • Focus your attention more effectively
  • Exert more effort
  • Optimism in face of obstacles
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11
Q

What is an implementation plan?

A

If-then plans that connect good opportunities to act with cognitive or behavioural responses are effective in accomplishing one’s goals

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12
Q

If you want to keep your resolutions, you should:

A
  • Find social support

- Make your goal public

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13
Q

What is self-determination theory?

A

Suggests that people are motivated to grow and change by three innate and universal psychological needs:

  • Relatedness: needing to feel meaningfully connected to at least some other people
  • Competence: needing to feel that one can do things well or at least improve in one’s abilities
  • Autonomy: needing to feel that one owns and agrees with one’s behaviour
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14
Q

Explain the personal goal paradigm

A

(1) Select a start point
(2) Assess 3 personal goals using Emmons Personal Striving Method
(3) Assess goal progress across waves
(4) Assess goal motivation and goal support across waves

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15
Q

What is an autonomous goal?

A

The extent to which a goal reflects your developing interests and core values (vs something you feel pressured to do)

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16
Q

What is a controlled goal?

A

Goals that we feel we ~should~ do

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17
Q

What are action crises?

A

Torn between continued goal engagement and disengagement

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18
Q

What is directive support?

A

supplying positive guidance and encouragement

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19
Q

What is autonomy support?

A

support framed as empathic, perspective-taking

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20
Q

What kinds of goals are associated with relying on parents?

A
  • Important
  • Demanding (high challenge/lower skill)
  • Lower in personal autonomy
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21
Q

What is the effect size of:

Highly autonomous goals are associated with significantly greater success rates both across people and across goals

A

0.23

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22
Q

When does ego depletion occur?

A

When we feel controlled about our goals

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23
Q

What is the correlation of:

People in self-efficacy boost condition had higher self-efficacy and better attainment of their goals

A

0.39

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24
Q

What is the correlation between implementation plans and goal success?

A

0.33

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25
Q

What is transendence?

A

seeing beyond the immediate stimulus environment by focusing on more long-range goals that are higher in value

26
Q

What is misregulation?

A

Exerting self-control in a way that fails to bring about the desired results because the efforts are misguided or wasted
• Types:
- Misunderstood contingencies (ex: unrequited love)
- Trying to control the uncontrollable (ex: choking in a performance setting)

27
Q

What is ego control?

A

extent to which impulses and feelings are expressed or suppressed

28
Q

What is the goal action plan of gymnasts?

A
  • Focus attention
  • Give effort
  • Persist
29
Q

What are the 3 main reasons for unrequited love?

A
  • Falling upward – falling for someone who is more attractive and desirable than you
  • Intrusion of romantic feeling into a platonic friendship
  • Transition from casual dating into serious, possibly exclusive romance
30
Q

What is the goal action sequence?

A

selection –> engagement –> disengagement

31
Q

Explain the goal adjustment scale

A

Goal disengagement:

  • reduction of effort
  • withdrawal from commitment

Goal reengagement:

  • identification of goals
  • commitment to goals
  • pursuit of goals
32
Q

What is flow?

A

A sense of effortless action felt in moments that stand out as the best in our lives

33
Q

What are the components of flow?

A
  • Clarity of goals (clear and specific)
  • Immediate feedback
  • Challenges and skills are matched
  • Absorbed in the task (you’re not thinking about the self)
  • Sense of personal control
  • Altered sense of time
34
Q

How does TV play on the orienting response?

A

if the display stays the same, we will look away; but if it changes, we’ll look back

35
Q

How does TV play on negative conditioning?

A

when we stop watching TV, we become anxious, so we turn the TV back on

36
Q

What are Kube and Cz’s recommendations for watching TV?

A
  • Don’t try to give up TV totally
  • Watch with other people
  • Be a discriminating (productive) viewer
37
Q

What is expert performance?

A

Consistently superior performance on specified set of representative tasks for the domain that can be administered to any subject

38
Q

What is expertise most common in?

A
  • Sports - 52%
  • Music - 22%
  • Fine arts - 15%
  • Language arts - 11%
39
Q

What is deliberate practice?

A

Individualized training on tasks selected by a qualified teacher

  • Purposeful with a specific goal to improve
  • Creation of mental representations, allowing you to improve
  • Designed to push you beyond your current level
40
Q

What is naïve practice?

A

doing repeatedly and expecting repetition to result in improvement

41
Q

What is purposeful practice?

A

Practice that is goal-oriented, thoughtful and focused

  • Well-defined specific goals
  • Focused – requires full attention
  • Involves feedback
  • You must get out of comfort zone
42
Q

What is the monotonic benefits assumption?

A

performance is a monotonic function of the amount of deliberate practice accumulated since these individuals began deliberate practice in the domain

43
Q

What is accumulated deliberate practice?

A

amount of weekly practice at which individual began

44
Q

What does mastery of a domain require?

A

mastery requires around 10 years of essentially full-time preparation, which corresponds to several 1000’s of hours of practice

45
Q

What does mastery of a domain require?

A

mastery requires around 10 years of essentially full-time preparation, which corresponds to several 1000’s of hours of practice

46
Q

Explain the difference between Gardner and E & C’s views on talent

A
  • Gardner: students differ enormously in one another in the skill and ease with which they can perform
  • Ericsson and Charness: prefer to attribute the development of prerequisite abilities to extensive prior experience and relevant training
47
Q

What are the 4 basic requirements of Terry Orlick’s model of sport excellence?

A
  • Talent: if you don’t have natural talent, you won’t make it to the top
  • Effort: deliberate practice
  • Simulation: you have to prepare for the exact conditions of where you compete
  • Mental skills
48
Q

What are hopefuls?

A

top 5 in the world in a specific discipline

49
Q

What does psychological skills training involve?

A
  • goal setting
  • arousal regulation
  • visualization
  • self-talk
50
Q

What are the methods for arousal regulation?

A
  • I know it list: 10 things that you know about yourself that are going to help you
  • Specific and consistent routine
  • Refocus strategies
51
Q

What are the methods for self-talk?

A
  • Describe accomplishments
  • “I have prepared well”
  • “Endure the pain”
52
Q

Since 2002, what percentage of Canadian hopefuls won medals?

A

60%

53
Q

What is the self-efficacy theory?

A

You can be persuaded to increase your beliefs in self-efficacy when a trusted authority tells you that you have great ability
- High SE leads to better performance, so this won’t hinder genius kids’ development

54
Q

What is the expectancy theory?

A

if you create a positive expectancy, it becomes a self-fulfilling prophecy
- People will begin to act in ways that make that expectation come through

55
Q

What is the reinforcement theory?

A

praise is considered a social reinforcer, so praise will increase the frequency of that behaviour

56
Q

What are the similarities and differences between deliberate practice and flow?

A
Similarities:
- Goal-oriented
- Requires complete attention 
- Find ways to measure progress
- Beyond the comfort zone
Differences:
- Play at the edge of our capabilities (C)
- Suffer at the edge of our capabilities (E)
57
Q

Explain the typical stages of involvement

A

Phase 1: exposure and playful interaction (before 8 years of age)
Phase 2: moderate skill building (internalization)
Phase 3: intensive preparation toward expertise

58
Q

What is the flow method?

A
  • Overall goal + as many subgoals as possible
  • Find ways to measure progress
  • Concentrate and make finer distinctions regarding challenge
  • Develop new skills
  • Keep raising the stakes when it becomes boring
59
Q

What does autonomy support result in?

A
  • Greater goal progress over time
  • Greater well being
  • Better relationship satisfaction
60
Q

What do higher processes involve?

A
  • Longer time spans
  • More extensive networks of meaningful associations
  • More distal and abstract goals
61
Q

Under what basic needs do most of our goals fall under?

A

Most of our goals are achievement-oriented

62
Q

What are the two necessary parts of goal disengagement?

A

There has to be an active reduction of effort and an active withdrawal of commitment