Psychological Skills II Flashcards

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1
Q

Psychological Skills Training (Weinberg & Gould, 2015, pp.248)

A

“Systematic and consistent
practice of mental or psychological
skills for the purpose of enhancing
performance, increasing
enjoyment, or achieving greater
sport and physical activity self satisfaction”

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2
Q

Goal Setting (Locke &
Latham, 1985)

A

“the aim or objective of
something that we are
trying to obtain”

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3
Q

Outcome Goals

A

Intentions relative to performance of others involved in an activity

Winning a race

Beating a Teammates

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4
Q

Performance Goals

A

Levels personal achievement & self-referenced
- Is subjective
- Running a race in a certain time
- Jump a certain distance

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5
Q

Process Goals

A

Self referenced but focus on process rather then product of performance
- Train four times a week
- Wake up at 7am for training

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6
Q

Smarter Goals

A

SMARTER goals
- Specific
- What is it going to focus on
- Measureable
- How will you know will it be achieved
- Actioned
- What are you gonna do
- Realistic
- How realistic could it be>
- Time based
- how long will it take
- Evaluate
- How successful were they
- Reset
- Once achieved, start and fresh
- Right you made the time earlier than expected means we werent as realistic but that’s fine lets see can we go further and vice versa

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7
Q

How to tell if the effect size is important

A

Effect size
- Small effect = 0.2
- Medium Effect = 0.5
- Large Effect = 0.8

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8
Q

Meta analysis (Kyllo & Landers, 1995): Goal Specificity

SA, SR & G

A

Goal Specificity
- Specific Absolute Goals = 0.93
- Very specific goals

  • Specific Relative Goals = 0.27
    • Specific to the sport but relative
      • Hit around 2 minutes and you should be fine
  • General do your best = 0.38
    • Athletes told “do your best” often spontaneously set specific goals” (Weinberg & Weigand, 1993
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9
Q

Meta analysis (Kyllo & Landers, 1995) Difficulty

eDm

A
  • Easy = 0.07
  • Moderate = 0.53
  • Difficult = 0.41
  • easy goals had little effect size but moderate foals had a medium effect on performance
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10
Q

Meta analysis (Kyllo & Landers, 1995) Long term and Short term goals

A
  • Short term
    • 0.38
      • Achieving short term goals increases self-efficacy (confidence)
  • Long Term 0.19
  • Combined 0.48
    • when combined long term and short term goals increase an athletes effectivenesss
    • “Four years is a long time and there’s lots of stepping stones along the way… I’m very excited to set some new goals” –Dame Sarah
      Storey, 14 Paralympic gold medals
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11
Q

Meta analysis (Kyllo & Landers, 1995) Publication of goals

A
  • Public goals: 0.79
    • Those who make their goals public will be likely to achieve them
  • Private Goals: 0.06
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12
Q

Meta analysis (Kyllo & Landers, 1995): involvement within the goal setting process

A

Involve performer in goal setting process
- Assigned by a coach: 0.30
- Co-operative (with a coach) goals 0.62
- Participant set: 0.49

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13
Q

Meta analysis (Kyllo & Landers, 1995) Focus on performance
and/or process rather than outcome

A

process outcomes are worse than performance outocmes but thats are worse than outcomes

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14
Q

Public Goal setting intervention (Ward & Carnes, 2002): Intervention

A

Self-set + public posting of performance goals in 5
College line-backers

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15
Q

Public Goal setting intervention (Ward & Carnes, 2002): 3 elements of performance in rugby

A
  • Reads
    • Positioning for pass or runs
  • Drops
    • correct responses to oposistion to line up
  • Tackles
    • to stop progress
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16
Q

Public Goal setting intervention (Ward & Carnes, 2002): rapid improvement

A
  • Base line performance (before goal setting): 70%
  • Post intervention: 95%
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17
Q

How do goals work

A

How do goals work
- To motivate
- To create a plan
- To monitor progress

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18
Q

Task success

A
  • perceptions of competence self referenced.
    • Meeting the demands of the task, exerting effort and improving one’s skill level
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19
Q

Ego Success

A

Ego
- interest in demonstrating superior competence.

Better than others or surpass normative standards

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20
Q
A
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21
Q

Adaptive outcomes

A

Adaptive Outcomes
- Engaging in training
- Giving best effort in training and competition
- Exhibitiing persistence even when things are not going well
- Selecting optimally challenging activities and opponents
- performin to potential consistentlu
- Continually working on improvement

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22
Q

Mental Rehersal

A

encompasses a variety of mental techniques athletes &
exercises employ such as observation and self-talk

22
Q

Imagery

A

internally experiencing a situation that mimics real experience without experiencing the real thing

23
Q

Maladaptive outcomes

A

Maladaptive Outcomes
- When focused on demonstrating superiroty when there are doubts over abuilty
- hold back in effort and training
- Experiences performance impairment as a result of doubts as to whether they are good enough
- Selects challenges that are too difficult or too easy
- Withdraw from sport as a result of feeling incompetent

24
Q

Imagery is not imagery

A

Not visualisation
- implies that imagery only contain a visual component
- multiple sensory modalities involved

25
Q

Effectiveness of imagery (Murphy, Jowdy, & Durschi, 1990): Anecdotal Reports

A

Anecdotal reports
- 100% Sport Psychs & 90% athletes use imagery (Murphy, Jowdy, & Durschi, 1990)
- 97% believe helped performance
- 84% Olympic coaches used it in training & 20% all the time

26
Q

Effectiveness of imagery (Murphy, Jowdy, & Durschi, 1990): Imagery Benefits

A

Positive effects of imagery on performance enhancement & other psychological variables such as confidence and coping with anxiety (e.g., Evans, Jones, & Mullen, 2004; Post, Muncie, & Simpson, 2012)

99% of 235 athletes report vivid use of imagery (Orlick & Partington, 1988)

Beneficial effects of imagery greater for “cognitive” than “physical” tasks (Feltz & Landers, 1983)

27
Q

When does Imagery occur?

A
  • Majority occurs in practice and competition
    • Before
    • During
    • After
  • Consistently used more frequently in competition (Munroe, et al., 2000)
  • Injury rehabilitation
    • Occasions more focus on motivation than rehearsal of exercise
  • Underused after practice
28
Q

Effectiveness of imagery (Murphy, Jowdy, & Durschi, 1990): Elite athletes

A

Elite athlete more proficient using imagery then non-elite athletes (Murphy, 1994)

  • Elite athletes are able to imagine a performance as they know the fear, they know the feelings
  • National athletes use imagery more than regional and recreational athletes (Cumming & Hall, 2002)
29
Q

How goals influence performance - Effort Mobilisation

A

this is still needed by the athlete and may not be achieve by goal setting alone

30
Q

How goals influence performance - Direct attention

A

– improve focus and gives meaning to training and competition

31
Q

How goals influence performance - Persistence

A

the importance of the goal to the athlete drives this influence

32
Q

How goals influence performance - Development of learning new strategies

A

the above will lead the athlete to test new strategies and ways of achieving their goals

33
Q

Why is imagery used

A

WHAT the person images

Muscles feeling loose

34
Q

What is the function of imagery

A

Why the person images

To feel relaxed

Two functions

Cognitive & Motivational

Oriented towards general or specific behaviours

35
Q

Cognitive Specific behaviour

A
  • Skills
    • Imaging perofrming on the balance beam successfully
36
Q

Motivational Specific behaviours

A
  • Goal-oriented responses
    • Imaging oneself winning an event and receiving a medal
37
Q

Motivational General Behaviours

A
  • Arousal
    • including relaxation by imaging a quiet place
  • General
    - “I imagine the stress and anxiety
    associate with competing”
  • Mastery
    - “I imagine myself appearing selfconfident in front of opponents
38
Q

Cognitive General Behaviours

A
  • Strategy
    • Imaging carrying out a strategy to win a competition
39
Q

What do Athletes Image: Content

A

Imagery of surrounding in which athlete competes
- Venues
- Spectators

40
Q

What do Athletes Image: Nature of Imagery

A
  • Positive Imagery
    • most often reported during practices and pre-competition
  • Negative Imagery
    • most often report during competition
41
Q

What do Athletes image: Types of imagery

A

Types of Imagery
- Visual Imagery
- Auditory Imagery
- Gustatory Imagery
- Tactile Imagery
- Offactory imagery

42
Q

Imagery Perspectivce: Kinaesthtic imagery

A
  • cognitive re-creation of the feeling of movements.
43
Q

Imagery Perspectives: Visual Imagery

A

mental imagery that involves the sense of having
“pictures” in the mind

  • Internal visual Imagery
    • Viewing scenario through own eyes as if performing the movement (1st person)
  • External Visual Imagery
    • Viewing the scenario from the perspective of an external observer (3rd person)
44
Q

Factors Influencing Effectiveness: Nature of the Task

A

Tasks involving mostly cognitive components (decision making & perception) greatest positive benefits from imagery

45
Q

Factors Influencing Effectiveness: Skill level of the Performer

A

Both novice (help learn skills) and experienced athletes (use more)

46
Q

Factors Influencing Effectiveness: Imagery Ability

A

Vividness of Movement Imagery Questionnaire -2 (VMIQ-2)

47
Q

Factors Influencing Effectiveness: Using imagery along with physical practine

A

Mental practice does not improve performance more than no physical practice

48
Q

Factors Influencing Effectiveness: Personality

A

Only study to focus on personality and imagery – Narcissism (Roberts, et al., 2010)

  • Results – narcissists use external imagery had greater increases in performance then those who used internal imagery
    • external imagery allowed narcissists to fuel their focus on themselves
    • external perspective allowed them to actually see themselves performing.
49
Q

How Imagery works

A

Generate information from memory that is essentially the same as actual experience

50
Q

Imagery Psychoneuromuscular theory

A
  • Imagery produces similar neuromuscular activity to the actual movement (Carpenter, 1984)
    • Imagined arm movements produced small muscular contractions (Jackson, 1931)
    • EMG activity greatest when imagining skiing over rough sections of course (Suinn, 1976)
  • Unclear whether the activity is muscle specific
  • Predicts that imagery should benefit ‘physical’ tasks more than ‘cognitive’ ones
51
Q

Imagery: Symbolic Learning Theory

A
  • Proposes that imagery generates & strengthens a ‘mental blueprint’ of the required action
  • Enable rehearsal of cognitive aspects of a skill (e.g. strategy, decision making)
  • Evidence
    • Beneficial effect of mental practice are greater for cognitive than motor tasks
    • Imagery involves the same neural pathways as actual perception
52
Q

Imagery: Bioinformational Theory

A
  • Imagery instructions that include response propositions generate stronger responses (Cumming et al., 2007)
  • Image: functionally organised set of propositions stored in the brain
    • Stimulus propositions
      • Content of the scene to be imaged
    • Response Propositions
      • Verbal, motor, physiological, emotional responses to the scene
53
Q

Uses of Imagery

A

Uses of imagery
- Improve concentration
- Enhance motivation
- Build Confidence
- Control emotional responses
- Control emotional responses
- Acquire, practice and correct sport skills
- Most effective when using multiple senses
- Most effect when including stimulus and response propositions
- Effectiveness may be mediated by
imagery ability
- Acquire and practice strategy
- prepare for competition
- cope with pain and injury
- solve probles