Module 17 - Mental Training Flashcards
What is the self-determination theory?
Self-determination theory focuses on internal sources of motivation, including a need for personal growth and fulfillment.
What are the 3 core needs that help people move towards growth and mastery?
Autonomy, competence, and relatedness (belongingness) - I am free to do it, I am good at it, I have a community to do it with.
What is autonomy defined as?
Autonomy is defined as the ability to engage in voluntary and self-endorsed behavior and feel in control.
What is competency defined as?
Competence is defined as experiencing our behaviors as effective, feeling as though we’ve done, are doing, and will continue to do a good job.
What is relatedness defined as?
Relatedness is defined as the need to interact and be connected with others.
What two forms of motivation does the self-determination theory describe?
Intrinsic and extrinsic motivation.
What is intrinsic motivation?
Intrinsic motivation is defined as the doing of an activity for its internal reward, rather than external reward
Autonomy, competence, and relatedness are the three primary core need drivers connected to _______ motivation.
intrinsic.
What is extrinsic motivation?
Extrinsic motivation is a motivation that is driven by external rewards.
What is goal orienation theory?
Goal orientation theory is a way of examining the goals you have set and determining their purpose in terms of your path toward your core goal.
What are the two underlaying orientations that the goal orientation theory propose?
Task orientation and ego orientation.
In relation to goal orientation, what are the three primary factors that task orientation focus on?
Task orientation is often called mastery-goal orientation and focuses on three primary factors: engaging in challenging activities, exerting effort within an activity, and persisting during the challenge.
In relation to goal orientation, what is ego orientation?
Ego orientation is often referred to as performance-goal orientation and tends to focus primarily on evaluation, typically in comparison to others.
What are 5 of the inevitable barriers in any pursuit of a goal?
work obligations, family responsibilities, outside commitments, and overall time to train daily and weekly.
What are the 3 main categories that, at any given moment, our psychology can be broken down into?
1) Thoughts - beliefs, biases, and values.
2) Feelings - our mood and the frequency, intensity, and range of our emotional experiences.
3) Actions - describe our behaviors.
What 4 categories do outcome goals for recreational endurance athletes most often fall under?
1) Just Finish
2) Break a time goal
3) Set a new PR
4) Qualify for an event
Although the central governor theory states that the brain is in a state of constant monitoring and will prevent overexertion to the point of physical detriment or death. What does this theory ignore?
The central governor theory largely ignores conscious psychological processes such as motivation of self-determination.
What are the two primary aspects of motivation that are part of Brehm’s Motivational Intensity Theory?
Potential motivation and motivational intensity
What is potential motivation?
Potential motivation is the maximum effort a person is willing to expend to reach a goal.
What is motivational intensity?
motivational intensity is the amount of effort that a person will exert.
According to the psychobiological model, what is the reason why an athlete will stop during a task?
When the effort required by the tasks exceeds the greatest amount of effort that the individual is willing to exert during the task (motivation) and when the maximal effort is considered to have occurred, and continuation of the task is perceived as impossible.
According to the psychobiological model, what 2 things are the ultimate determinant that guides an athlete’s decision-making in endurance sports?
An athlete’s level of motivation and perception of effort
What is instructional self-talk and how is it used?
Instructional self-talk is the specific language around desired movement and mechanics. Instructional self-talk is best used to remind yourself about a specific mechanical aspect of movement, which can be a helpful strategy in many instances and can help an athlete overcome race or training anxiety.
What is motivational self-talk?
Motivational self-talk often focuses on psyching ourselves up for a challenge, boosting confidence, or maintaining effort - think of it as being your positive coach or cheerleader.
What are the three areas of focus most motivational self-talk tends to center on?
Emotional control (i.e., you got this, stay present), mastery (i.e. learning and improving), and drive (i.e., you’re doing great, keep pushing).
Studies have found that motivational self-talk reduces rates of perceived effort and increases time to exhaustion, especially in time-to-exhaustion. True or false?
True.
What is organic self-talk?
Organic self-talk is a natural, responsive, and instinctual process that all of us develop over the course of our lives.
What is a good starting point for developing sports psychology skills with the athletes you are working with?
Begin by having them pay attention to the organic self-talk voices that naturally arise during their training.
What is strategic self-talk?
Strategic self-talk is planned, rehearsed, and practiced pre-determined statements and used in specific situations for a particular purpose i.e Mantras
What is self-efficacy defined as?
self-efficacy as “the belief in your capacity to execute behaviors necessary to produce specific performance attainments.
Self-efficacy is connected to the underlying beliefs and ideas an athlete has regarding their ability in what primary three areas related to their athletic journey.
Following a training plan, executing workouts, and ultimately reaching their goals.
Self-efficacy beliefs are developed by what four primary sources of influence?
1) Past performance outcomes.
2) Social role models who we can relate to.
3) Positive verbal feedback from others.
4) Emotional state
Fear comes from what kind of threat?
Physical threat
Anxienty comes from what kind of threat?
Mental threat
Mindfulness is the art of …………………………….
Mindfulness is the art of paying attention in a very specific way, on purpose, in the present moment, and non-judgmentally.
Attention control is the ability to choose ………………………………………..
what we pay attention to and ignore.
What are the four quadrants of attentional focus and what do each of those quadrants mean?
1) Broad & External - A general view of the overall landscape and environment.
2) Broad & Internal - A general view of the internal landscape includes physical sensations and psychological experiences. Reviewing one’s general thoughts, emotional experience, and bodily sensations occurs here.
3) Narrow & Internal - Maintaining a specific focus on some aspect of the mind or body.
4) Finding a specific external cue in the environment to drive attention and focus.
What is cognitive appraisal?
Is the ability to cope or handle stressful situations
What is emotional regulation?
A person’s ability to effectively manage and respond to an emotional experience.
Visualization can play a vital role in our development of _______ and preparation for _______.
self-efficacy. key events
What does the PETTLEP acronym stand for
Physical. Enviroment. Task. Timing. Learning. Emotion. Perspective
What is the PETTLEP model?
PETTLEP imagery provides a framework for the effective execution of imagery interventions.
According to the PETTLEP Model, what does Physical describe?
Imagening the relevant physical characteristics. For example, a footballer would image dressed in their kit with the football at their feet.
According to the PETTLEP Model, what does Environment describe?
The location of the key event, imagining in as much detail as possible the sights, sounds, smells, and tactile experiences involved.
According to the PETTLEP Model, what does Task describe?
Focusing on the specific actions, movements, and details about the upcoming experience, including form and flow.
According to the PETTLEP Model, what does Learning describe?
The ability to use visualization to adapt, review, and change to meet changing demands and tasks throughout the season.
According to the PETTLEP Model, what does Emotion describe?
To focus on the same emotional experiences as will be felt during the key event.
According to the PETTLEP Model, what does Perspective describe?
This means shifting from first person to third person to improve certain aspects of your mechanics or form.
What are the three primary dimensions of flow?
1) Clear goals.
2) Unambiguous feedback
3) Merging & balancing challenge and skill
What is a state of flow?
Flow is a state of mind in which a person becomes fully immersed in an activity.
When does a clutch state occur?
Clutch states occur in pressure situations, where the achievement of an important outcome is at stake.
What are fixed goals?
Fixed goals are specific and outcome-focused
What is challenge appraisal?
Challenge appraisal is a cognitive process that involves interpreting a stressful situation as a challenge rather than a threat.
What kind of appraisal does this sentence describe?
“The deliberate decision to increase effort or intensity. That moment when the choice to continue is met with knowledge that it’s going to hit head-on with mounting discomfort.”
Challenge appraisal
What is Yerkes-Dodson Law
The Yerkes-Dodson Law is the premise that an optimal level of stress results in optimal performance.
What is threat appraisal often centered on in regards to training and racing?
Threat appraisal is often centered on not being fully prepared or not capable of rising to the challenge to meet race day goals or expectations.
When does a challenge state occur?
A challenge state occurs when a situation is perceived as both important along with sufficient (or close to enough) abilities to meet the demands of the task.
What is the purpose of the sympathetic nervous system
Your sympathetic nervous system is best known for its role in responding to dangerous or stressful situations i.e Fight or Flight
What is the hypothalamic-pituitary-adrenal axis(HPA)?
The hypothalamic-pituitary-adrenal axis (HPA) is the main stress response system.
What three general categories can activate the HPA system?
Fear, stress, and anxiety.
What does the dualistic model of passion define passion as?
a “strong inclination for a self-defining activity that we love, value and spend a considerable amount of time on.”
What two types of passions do the dualistic model of passion propose?
Harmonious passion and obsessive passion
What does harmonious passion involve?
Harmonious passion involves an activity living in harmony with all other areas of a person’s life and not overpowering decision making or identity.
What is Obsessive passion?
A feeling of being unable to help oneself and surrendering to the desire to engage in that activity despite potential harm
Where can an obsessive passion originate from?
Often this can come from an over-identification of participation in sport as a person’s singular identity.
What is pain threshold?
Pain threshold is the minimum amount of stimulus or intensity that someone will describe as shifting from a place of comfort to discomfort to painful.
Pain tolerance is based on what?
Pain tolerance refers to how much pain a person is willing to or can reasonably handle.
What is pain sensitivity?
Pain sensitivity is the subjective experience of discomfort, an effort to quantify how intensely someone rates discomfort.
What are the three phases of the Injury Recovery model?
1) Injury & Ilness Phase
2) Rehabilitation & Recovery Phase
3) Return To Sports Phase
Regarding the injury recovery model, what is the injury and illness phase, and what accompanies this phase?
This is the time frame in which the athlete is first injured. Accompanying this phase tend to be negative emotions – sadness, anger, and frustration.
What is the most challenging aspect of the Injury & Illness phase?
the uncertainty that the athlete experiences related to the diagnosis, prognosis, and potential or percieved negative impact on pursuing their goals.
Regarding the injury recovery model, what is the Rehabilitation and Recovery phase, and what does it include?
The time frame in which an athlete has a working diagnosis and begins a treatment plan. This could include taking a few days off to, having reconstructive surgery, or starting physical therapy.
Regarding the injury recovery model, what is the Return to Sport phase?
The time in which an athlete is permitted to get back to training.
The return to sport phase is often connected to increased _________ related to potential concerns around _ and the subsequent concern this has on perceived goal pursuit or a tendency to try to take on more than is advised by returning to the pre-injury workload without proper ramping.
anxiety. re-injury.
Our bodies have a physiological pathway that has evolved to screen for and prepare for the _______.
threat.
