Module 6, Sport Psychology Interventions (Imagery)

Question 1

Mental Imagery

Answer 1

imagery:
“…using all the senses to recreate or create experiences in the mind”
- senses include: auditory, olfactory, visual, kinesthetic, touch
- re-creation or creation of experience (an experience we want to have or have had)
- occurs in the absence of external stimuli (in order to focus)
- other terms: visualization, mental rehearsal, symbolic rehearsal, covert practice, and mental imagery

Question 2

Imagery Uses (1)

Answer 2

1. setting goals
   
   • might visualize achieving a goal (eg. crossing the
     finish line first)
2. learning to control emotions
   
   • imagine the crowd cheering to increase arousal
     (eg. figure skating when they announce your
     name)
3. developing self-awareness
   
   • how do you feel when you perform a specific
     skill?

Question 3

Imagery Uses (2)

Answer 3

4. improving concentration
   ◦ what to focus on and when (eg. can focus on skill
   execution without hearing the crowd)
5. practicing sport skills
   ◦ understanding the components to a skill (eg.
   break down how to perform a free throw in
   basketball)
6. practicing strategies
   ◦ quarterback in american football - practice who
   are their 1st, 2nd, and 3rd throwing option

Question 4

Imagery Perspectives

Answer 4

• internal
  ◦ from your own internal vantage point (we are
  seeing ourselves execute the skill)
• external
  ◦ view yourself from the perspective of an outside
  observer (that is when you view yourself from the
  view of an outside perspective)

Question 5

Why Imagery Works

Answer 5

• cognitive and motivational functions (according to analytic model of imagery)
  ◦ general (1) - imaging that relates to strategies,
  game plans, bigger scale
  ◦ specific (2) - imaging specific sport skills, individual
  goals

Question 6

Function: Motivational (3)

Answer 6

• specific imagery, general mastery imagery and general arousal imagery

Question 7

Function: Motivational (specific imagery)

Answer 7

• specific imagery:
  ◦ includes images related to an individual’s goals
  (specific, related to our goals and meant to
  motivate)
  ◦ for example, imaging or imagining yourself
  winning a gold-metal at the olympics

Question 8

Function: Motivational (general mastery imagery)

Answer 8

• general mastery imagery: (goal is mastering a skill)
  ◦ imaging performing well to improve confidence
  ◦ for example, you are a cyclist, you will imagine
  going up a big climb and in control of everything
  despite your legs hurting (trying to improve
  general performance and confidence and
  mastering something)

Question 9

Functional Motivational (general arousal imagery)

Answer 9

• general arousal imagery: (has to do with arousaling your body)
  ◦ imaging to relax or get pumped up (bring arousal
  down or up - associated with arousal and stress)
  ◦ for example, your are a skiier, you imagine
  yourself being calm and relaxed before going
  down a slope or maybe a footballer imagines them
  tackling someone before the play, pumping them
  up

Question 10

Functional Cognitive (2 + explanation)

Answer 10

• specific imagery:
  ◦ includes images or specific sport skills (imagining
  specific and cognitive, instructional)
  ◦ imagining arms going in for figure skating
  ◦ imaging steps you take for butterfly in swimming
• general imagery:
  ◦ includes images of strategies, game plans, or
  routines
  ◦ for example, imaging of your strategy to run a
  play in football
  ◦ imagining passing an opponent in cycling for
  instance

Question 11

Important Points of Imagery

Answer 11

• imagery affects performance the most on cognitive tasks
• imagery helps performance for both novice and experienced performers
• imagery is more effective when individuals are higher in their ability to image (the more senses you are able to use when imagining)
• imagery should be used in addition to physical practice

Question 12

which function of imagery should be used? - an athlete wants to run through a sport skill as they are learning it in practice

Answer 12

cognitive specific imagery

Question 13

which function of imagery should be used? - an athlete wants to reduce anxiety prior to competition

Answer 13

motivational general arousal imagery

Question 14

How Imagery Works - psychoneuromuscular theory

Answer 14

imagery facilitates the learning of motor skills because imagined events innervate the muscles as physical practice of the movement does; they strengthen neural pathways

Question 15

How Imagery Works - symbolic learning theory

Answer 15

imagery functions as a coding system (as mental blueprints) to help people understand and acquire movement patterns

Question 16

Keys to Effective Imagery

Answer 16

vividness training
- includes exercises designed to strengthen the senses identified as important for sport performance

controllability training
- learning how to manipulate images at will
- eg. if a figure skater always visualizes themselves failing

self-perception training
- being able to “stand back and look at yourself”
- enables participants to practice detecting their own feelings and behaviours

Question 17

When should athletes use imagery?

Answer 17

• before and after practice
• before and after competition
• personal time
• during breaks in action
• while recovering from injury