psychological interventions (question three) Flashcards
what are the 4 characteristics of successful sports performers?
- high motivation
- self regulation of arousal levels
- positive thoughts
- high levels of self confidence
what is performance profiling?
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
what are the the five stages of performance profiling?
- identify and define key qualities for performance
(successful characteristics) - profiles the practitioners perceptions of the athletes levels and profile the athletes perceptions of their levels
(assessment between coach and athlete) - discuss profiles
(utilise the results from the assessment) - results are used to agree on goals
- repeat the profiling to monitor progress
(repeated on a regular basis)
how can performance profiling be successful?
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
what are the fundamentals of performance profiling?
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
how does goal setting work?
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
what are the three times scales for goal setting?
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
what are outcome goals?
focused on a result eg winning
what are performance goals?
focused on performance by comparing past performance
what are process goals?
focused on what the athlete needs to do to improve their performance
what are mastery goals?
these focuses on improvement and self challenge to surpass their previous performance
what are competitive goals?
focused on demonstrating superiority over opponents, ensuring that they are not performed
what are the principles of goal setting?
for it too be successful it is essential that the athlete engage with the process. this enhances ownership and commitment to achieving agreed goals
what are SMARTS goals?
(goal setting)
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)
what is imagery?
creating an image in your mind, without actually physically practicing the skill or technique
visualising
what is visual imagery and what can it be divided into two types?
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
why does one use imagery?
used to assist a performer to develop into the best possible athlete
common to mentally prepare a performer prior to competition
what are the effects of imagery?
- reduction of stress and anxiety
- influencing self confidence
- imagining goals
- pre performance routines
- mental rehearsal
what is the effect of self talk?
self talk and listening to your own messages can have a major impact on what you can or cannot achieve
how is positive self talk good and what does it do?
- 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
what is negative self talk and effects?
- 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
what is an example of self talk and how does it help?
saying ‘you can do this’ or ‘come on’ can be effective to help and athlete regain focus or stay on track
what are the uses of self talk?
self confidence
(used to enhance by instilling belief)
arousal
(regulate arousal)
pre performance
(can be used as part of a pre performance routine)
what are some relaxation techniques?
mind to muscle relaxation
progressive muscular relaxation
breathing control
what is mind to muscle relaxation?
involves training the mind to recognise muscle tension so that it can be released and a relaxation state returned to
what is progressive muscular relaxation?
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
what is breathing control?
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
what is energising imagery and examples?
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
