Psychological Skills Flashcards

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1
Q

How do athletes cope with anxiety

A

Problem focused coping
Emotion focused coping

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2
Q

What are some problem focused coping methods and define it

A

Efforts to alter the problem that’s causing anxiety/stress
Information gathering
Competition plans
Goal setting
Self talk
Time management

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3
Q

What are some emotion focused coping methods and define it

A

Regulate emotional responses to the problem causing anxiety
Meditation
Relaxation
Wishful thinking
Reappraisal
Mental and behavioural withdrawal

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4
Q

How should we match anxiety to coping mechanisms

A

Cognitive anxiety —> mental relaxation
Somatic anxiety —> physical relaxation

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5
Q

Describe progressive muscle relaxation

A

Contrast between tension and relaxation:
Tense (5sec), release (50% 5sec), release (100% 10/15sec)

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6
Q

Describe how breathing can act as an intervention for anxiety

A

Holding in breath and breathing in increases tension
Breathing out decreases tension

Learning to breathe in high pressure situations is vital

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7
Q

How can pressure training act as a coping mechanism for anxiety

A

If training is demanding (task stress, performer stress, environment stress) then performer learns to cope with high stress environments
+ or - consequence based on performance in training

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8
Q

What are three types of self talk

A

Positive
Instructional
Negative

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9
Q

What are organic and strategic self talk methods

A

Organic: spontaneous + goal directed
Strategic: strategic

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10
Q

Define spontaneous self talk

A

Unintended thoughts that come to mind naturally

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11
Q

Define goal directed self talk

A

Rational response to spontaneous processes

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12
Q

Define strategic self talk

A

Pre determined self talk planing to trigger motivational functions

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13
Q

Describe thought stopping

A

Using a cue or a word to stop the thought
Should not be used as a long term coping mechanism

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14
Q

What is imagery

A

Crafting or recreating experiences in the mind

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15
Q

What role does imagery typically have in sport

A

A pre performance routine
Uses senses to create/imagine using the minds eye
Often paired with mental rehearsal

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16
Q

What are the three imagery theories

A

Psychoneuromuscular
Bioinformational
Symbolic learning

17
Q

Describe the psychoneuromuscular theory

A

Imagery produces similar neuromuscular acitivity to actual movement
Similar neural pathways used when imagining and actually doing

18
Q

Describe how symbolic learning theory works

A

Imagery creates a mental blueprint
Enabling rehearsal of cognitive aspects
Mental practice more beneficial for cognitive than motor tasks
Imagery involves the same neural pathways as actual perception

19
Q

Describe the bioinformational theory

A

An image is a functionally organised set of propositions stored in the brain
Stimulus — response — meaning
Linking these propositions through imagery enhances execution of skill

20
Q

What is a goal

A

An end state or aim of action

21
Q

How does goal setting theory propose about how goals work

A

Directs focus away from irrelevant tasks
Energises pursuit of work
Influence persistence through difficulty
Discovery of task relevant strategies

22
Q

How should we set goals

A

S - specific
M - measurable
A - actioned
R - resourced
T - timed
E - evaluate
R - reset

23
Q

What the three types of goals

A

Outcome
Performance
Process

24
Q

What’s the benefit of setting performance instead of outcome

A

Reduces feelings of anxiety and increases performance
Easier to manage and goal doesn’t feel too big