MST Flashcards
What is the focus of Applied Sport Psychology?
Applied Sport Psychology focuses on mental skills training (MST) to help athletes improve their performance through psychological techniques.
What is Arousal Regulation in MST?
Arousal Regulation involves methods like mental preparation and relaxation to manage the levels of arousal before and during competition.
What is the purpose of mental preparation before a performance?
The purpose is to increase arousal levels and maintain focus without overwhelming the athlete, ensuring excitement while controlling anxiety.
Define relaxation in the context of sport psychology.
elaxation is being physically and mentally free from tension, anxiety, and negative thoughts, resulting in feelings of ease and looseness.
Why is relaxation used in sports?
It helps calm the body, shift focus from anxiety, and achieve optimal levels of physical and mental arousal before and during competition.
Name two relaxation techniques used in MST.
Centering and Progressive Muscular Relaxation (PMR).
Describe the centering technique in relaxation.
Centering focuses on breathing from the center of gravity, combining abdominal breathing with key words for a calming effect.
What is Progressive Muscular Relaxation (PMR)?
PMR is a relaxation technique that involves tensing and relaxing muscle groups to achieve deeper relaxation levels.
What are the four phases needed to learn PMR effectively?
Tense-Relax Cycle
Relax Only Cycle
Deep Relaxation
Utilization Stage (“Performing”)
What additional techniques can help lower arousal?
Physical stretching, establishing relaxing routines, and using effective schedules.
What are the two types of applied sport psychology consultants?
Clinical Sport Psych Consultant - assists athletes with severe psychological issues.
Educational Sport Psych Consultant - focuses on practical psychological skills for normal athletes.
What is the primary goal of Mental Skills Training (MST)?
To help athletes perform to the best of their ability and develop psychological skills to enhance performance and enjoyment in sport.
What percentage of performance do elite athletes attribute to psychological factors?
Elite athletes say about 90%, while other athletes estimate about 50%.
Why are mental skills often neglected in training?
Due to a lack of awareness, misconceptions, limited time, and myths about MST being only for elite athletes or that it’s a quick fix.
What are the two components of MST?
Skills - qualities or attributes to be developed (e.g., self-confidence); Methods - techniques to teach and develop those skills (e.g., goal setting).
What is involved in assessing mental skill needs?
Assessing the individual athlete, the squad or team dynamics, and determining psychological skill needs through observation and discussion.
What are the benefits of developing psychological skills?
Improved performance, better stress management, enhanced focus, and personal growth and development.
What is the importance of shifting focus during relaxation?
Shifting focus from anxiety-provoking thoughts to a relaxed mindset helps achieve optimal levels of arousal for competition.
Why might an athlete use Progressive Muscular Relaxation (PMR)?
PMR is used when an athlete cannot control activation levels with centering alone and allows for deeper relaxation, beneficial for insomnia.
What does the “Tense-Relax Cycle” in PMR involve?
It involves tensing a muscle group and then relaxing it, helping the athlete to recognize the difference between tension and relaxation.
How does the “Utilization Stage” in PMR apply during performance?
In this stage, athletes apply the relaxation techniques learned in practice to manage anxiety and enhance focus during competition.
