psychological skills Flashcards
PSYCHOLOGICAL SKILLS
what is the ultimate goal of psychological skills training?
self regulation
athlete effectively function on their own in performance setting
PSYCHOLOGICAL SKILLS
define psychological skills training
systematic + consistent practice of mental/psychological skills to:
- enhance performance
- increase enjoyment
- increase sport/activity satisfaction
PSYCHOLOGICAL SKILLS
basic pst (4)
relaxation
goal setting
imagery
self talk
PSYCHOLOGICAL SKILLS
advance pst (4)
control anxiety
self confidence
motivation
attention
PSYCHOLOGICAL SKILLS
3 common myths of pst
- just for problemed athletes
- its a quick fix
- its just for elite athletes
PSYCHOLOGICAL SKILLS
effectiveness of pst (4)
- psychological + psychosocial improve performance
- lasts roughly 1 month
- better when coach delivers info
- greater effect on men v women
PSYCHOLOGICAL SKILLS
3 types of anxiety
behavioural
somatic
cognitive
PSYCHOLOGICAL SKILLS
what are the 2 types of coping with anxiety
PROBLEM FOCUSED
EMOTION FOCUSED
PSYCHOLOGICAL SKILLS
what is problem focused coping
effort to manage problem causing anxiety
PSYCHOLOGICAL SKILLS
examples of problem focused coping
(5)
info gathering
pre comp plan
goal setting
self talk
time management
PSYCHOLOGICAL SKILLS
what is emotion focused coping
regulate emotional response to problem causing stress/anxiety
PSYCHOLOGICAL SKILLS
examples of emotional focused coping
- meditation
- relaxation
- wishful thinking
- reappraisal
- mental/behavioural withdrawal
PSYCHOLOGICAL SKILLS
what is The Matching Hypothesis
anxiety management technique should be matched to anxiety problem
PSYCHOLOGICAL SKILLS
what type of relaxation should be paired with:
1) cognitive anxiety
2) somatic anxiety
1) mental relaxation
2) physical relaxation
PSYCHOLOGICAL SKILLS
muscle relaxation
what is it
who discovered
tensing specific muscle groups then relax
Jacobson 1938
PSYCHOLOGICAL SKILLS
who developed applied variant of muscle relaxation
öst 1988
PSYCHOLOGICAL SKILLS
what does breathing in / out do to muscle tension
in = increase
out = decrease
PSYCHOLOGICAL SKILLS
when to breath in sports
- break in play e.g: before tennis serve
- enhance skill execution e.g: powerlfting brace
PSYCHOLOGICAL SKILLS
what is pressure training AKA
SIT, stress inoculating training
PSYCHOLOGICAL SKILLS
pressure training
3 elements that may stress athlete (3)
TASK STRESSOR: equipment
ENVIRONMENT STRESSOR: heat
PERFORMER STRESSOR:
restrict tactical info to replicate gameplay
PSYCHOLOGICAL SKILLS
what is pressure training used for?
teach athletes how to cope with these things under pressure
make athlete aware why doing it
PSYCHOLOGICAL SKILLS
3 types of self talk (3)
POSITIVE - keep going
INSTRUCTIONAL - eyes on the ball
NEGATIVE - you’re going to loose
PSYCHOLOGICAL SKILLS
how can self talk be a POSITIVE PSYCHOLOGICAL SKILL
increase concentration
increase self confidence
PSYCHOLOGICAL SKILLS
how can self talk be a NEGATIVE PSYCHOLOGICAL SKILL
negative internal distractor to attention + concentration
PSYCHOLOGICAL SKILLS
early ideas of cognitive therapy self talk draws on (2)
- rational emotional behaviour therapy
Ellis 1957
challenge athlete belief theory - cognitive therapy
CBT; Beck 1975
challenge pattern between thought/ feeling/behaviour
PSYCHOLOGICAL SKILLS
what are the 2 types of ORGANIC self talk
SPONTANEOUS:
what automatically comes to mind
“what a stupid shot that was”
GOAL DIRECTED:
rational response to emotions
“focus you can do this “
PSYCHOLOGICAL SKILLS
describe strategic self talk
pre determined , plan to trigger motivational functions
“bounce” “focus” “breathe”
PSYCHOLOGICAL SKILLS
things to consider when using pst (3)
individual differences
culture
coaching
PSYCHOLOGICAL SKILLS
what is thought stopping
trigger ord to stop thoughts e.g: “stop”
PSYCHOLOGICAL SKILLS
what is negative–positive self talk known as
reframing
PSYCHOLOGICAL SKILLS
ways to turn - to + self talk (5)
phrases short/specific
+ phrases
phrases with meaning
speak kindly
repeat phrases often
PSYCHOLOGICAL SKILLS
what is imagery
craft / recreate experience in the mind
PSYCHOLOGICAL SKILLS
what is it called when you can’t use imagery
aphantasia
PSYCHOLOGICAL SKILLS
6 senses that help create imagery
see
smell
taste
touch
hear
kinesiology
PSYCHOLOGICAL SKILLS
what does imagery help?
motor performance, motivation, effective outcome
PSYCHOLOGICAL SKILLS
when is imagery most effective?
combined with physical practice
the more you do the better
PSYCHOLOGICAL SKILLS
4 things to consider when using imagery
WHEN
WHERE: practice right after performance as heightened sense
WHY: motivation, cognitive
WHAT
PSYCHOLOGICAL SKILLS
what is specific motivational imagery
GOAL ORIENTATED
imagine winning medal
PSYCHOLOGICAL SKILLS
what is general motivational imagery
arousal
imagine quiet and calm to relax
PSYCHOLOGICAL SKILLS
what is specific cognitive imagery
skill
image on parallel bars correctly
PSYCHOLOGICAL SKILLS
3 imagery theories
psychoneuromuscular
symbolic learning
bioinformational
PSYCHOLOGICAL SKILLS
psycho-neuro-musuclar theory
imagery produces similar neuromuscular activity to actual movement
PSYCHOLOGICAL SKILLS
symbolic learning
imagery create ‘blue print’ of skill
enables cognitive rehearsal
PSYCHOLOGICAL SKILLS
bioinformational (3)
stimulus: belt, chalk
response: how it feels
meaning: what you make of it
PSYCHOLOGICAL SKILLS
PETTLEP
Physical nature of task
Environmental specifics
Task type
Timing of movement
Learning movement content
Emotion of movement
Perspective of person
PSYCHOLOGICAL SKILLS
where did our knowledge of goal setting originate
industrial + organisational settings
e.g: typing, truck loading
PSYCHOLOGICAL SKILLS
the goal setting theory by ________ & ________, ____
Locke & Latham 1990
PSYCHOLOGICAL SKILLS
what is the goal setting g theory
end state / aim of action were working towards
PSYCHOLOGICAL SKILLS
how does the goal setting theory propose goal setting works (4)
direct focus away from irrelevant task
energises work
more persistant through difficulty
task relevant strategies discovered
PSYCHOLOGICAL SKILLS
goal characteristics (5) , Locke & Latham
- goal difficulty
- goal specificity
- goal proximity
- goal source
- goal types
PSYCHOLOGICAL SKILLS
SMARTER targets
Specific
Measurable
Actioned
Resourced
Time based
Evaluated
Reset
PSYCHOLOGICAL SKILLS
achievement goal theory (Nicholls)
_____ vs ___ approach
task vs ego
what does success mean to you
task: improve skill mastery
ego: comparing yourself to others
PSYCHOLOGICAL SKILLS
examples of:
1. performance
2. process
3. outcome
- increase shoot accuracy to 10%
- scan for best target to pass to
- winning match
