psychological interventions (question three)

Question 1

what are the 4 characteristics of successful sports performers?

Answer 1

1. high motivation
2. self regulation of arousal levels
3. positive thoughts
4. high levels of self confidence

Question 2

what is performance profiling?

Answer 2

used to build an athletes training programme
common with elite performers to ensure that realistic goal setting at strategies are implemented to improve an athletes intrinsic motivation

Question 3

what are the the five stages of performance profiling?

Answer 3

1. identify and define key qualities for performance
   (successful characteristics)
2. profiles the practitioners perceptions of the athletes levels and profile the athletes perceptions of their levels
   (assessment between coach and athlete)
3. discuss profiles
   (utilise the results from the assessment)
4. results are used to agree on goals
5. repeat the profiling to monitor progress
   (repeated on a regular basis)

Question 4

how can performance profiling be successful?

Answer 4

often an effective tool to raise a performers self awareness at both recreational and elite levels and to ensure they embrace different programmes of intervention

Question 5

what are the fundamentals of performance profiling?

Answer 5

the process is unique as it embraces the viewpoints of practitioner and athlete

responses are collected to produce a visual map of performance

visual nature helps athletes to identify psychological strengths and weaknesses

Question 6

how does goal setting work?

Answer 6

goals can be used to help break down barriers athletes can experience and provide a tool to help achieve goals

important that:
- goals are coherent
- goals are established with short, medium and long term
- goals are focused on the element

Question 7

what are the three times scales for goal setting?

Answer 7

short term - immediate future
should last between a day and a month

medium term - these last from a month and six months and should progress short term goals

long term - this goal is established first. this is the destination

Question 8

what are outcome goals?

Answer 8

focused on a result eg winning

Question 9

what are performance goals?

Answer 9

focused on performance by comparing past performance

Question 10

what are process goals?

Answer 10

focused on what the athlete needs to do to improve their performance

Question 11

what are mastery goals?

Answer 11

these focuses on improvement and self challenge to surpass their previous performance

Question 12

what are competitive goals?

Answer 12

focused on demonstrating superiority over opponents, ensuring that they are not performed

Question 13

what are the principles of goal setting?

Answer 13

for it too be successful it is essential that the athlete engage with the process. this enhances ownership and commitment to achieving agreed goals

Question 14

what are SMARTS goals?
(goal setting)

Answer 14

Specific (knowing what is to be achieved)
Measurable (how it’s planned)
Action orientated (outcome needs to be achievable)
Realistic (goal is possible with the conditions)
Timescale (goal can be achieved within a period of time)
Self determined (something they will want to be achieved)

Question 15

what is imagery?

Answer 15

creating an image in your mind, without actually physically practicing the skill or technique

visualising

Question 16

what is visual imagery and what can it be divided into two types?

Answer 16

internal imagery - this involves visualising yourself doing something and concentrating on how the activity feels

external imagery - this involves visualising yourself doing something as if you were watching a film

Question 17

why does one use imagery?

Answer 17

used to assist a performer to develop into the best possible athlete

common to mentally prepare a performer prior to competition

Question 18

what are the effects of imagery?

Answer 18

1. reduction of stress and anxiety
2. influencing self confidence
3. imagining goals
4. pre performance routines
5. mental rehearsal

Question 19

what is the effect of self talk?

Answer 19

self talk and listening to your own messages can have a major impact on what you can or cannot achieve

Question 20

how is positive self talk good and what does it do?

Answer 20

• enables the athlete to manage situations effectively
• solutions directed
• concentrates on composing focus
• used as a motivational tool
• essential for performance that they can talk positively to support themself
• must be practised regularly
• can be used to regain focus when performance does not go to plan

Question 21

what is negative self talk and effects?

Answer 21

• damaging to athletic performance
• difficult to avoid or control
• problem focused
• negative emotions
• unable to prepare tactically because of lack of belief
• fear of failure
• fear of success
• reduces an athletes self control
• results in poor performence

Question 22

what is an example of self talk and how does it help?

Answer 22

saying ‘you can do this’ or ‘come on’ can be effective to help and athlete regain focus or stay on track

Question 23

what are the uses of self talk?

Answer 23

self confidence
(used to enhance by instilling belief)

arousal
(regulate arousal)

pre performance
(can be used as part of a pre performance routine)

Question 24

what are some relaxation techniques?

Answer 24

mind to muscle relaxation

progressive muscular relaxation

breathing control

Question 25

what is mind to muscle relaxation?

Answer 25

involves training the mind to recognise muscle tension so that it can be released and a relaxation state returned to

Question 26

what is progressive muscular relaxation?

Answer 26

when an athlete is over aroused they can experience significant muscle tension, which can be uncomfortable when the muscle is used

• muscle tension reduces the length of muscle fibres
• combats this by making the athlete aware of where they feel muscles are tight
• learn to tell the difference between the muscle state of tension and relaxation
• process is repeated until all muscles have been tensed and relaxed

Question 27

what is breathing control?

Answer 27

athletes need to use breathing control when they experience increased pressure in sporting situations.

when an increase in pressure is experienced, it alters the breathing patterns

this causes an increase in muscle tension

Question 28

what is energising imagery and examples?

Answer 28

this is achieved by using emotive high energy images. can increase arousal

examples include:
listening to music (shift attention)
pep talks (enhance confidence)
increased breathing rate
positive statements