psychological skills training

Question 1

term PST

Answer 1

psychological skill training (PST) is an individually designed combination of methods selected to attain psychological skill needs

Question 2

PST skills

Answer 2

psychological qualities or attributes that need to be developed – confidence, concentration

Question 3

PST methods

Answer 3

tool that will be used to improve the PST skill

Question 4

what improves?

Answer 4

• goal setting
• mental imagery
• relaxation techniques
• self-talk

Question 5

PST is…

Answer 5

• learnable
• should benefit everyone who is in a performance setting
• should complement other preparations

Question 6

PST is not…

Answer 6

• just for elite athletes
• just for problem athletes
• a quick fix solution

Question 7

3 phases of PST

Answer 7

• education
• acquisition
• practice

Question 8

educational phase

Answer 8

developing understanding of the importance of PST and how it can help

Question 9

acquisition phase

Answer 9

athletes learn how to use PST methods and how to best implement them

Question 10

practice phase

Answer 10

complete training in both competition and training

Question 11

goal setting

Answer 11

helps with motivation to the individual and also can give self confidence
seen as an extremely powerful technique for enhancing performance

Question 12

SMARTER

Answer 12

S- specific
M - measurable
A - accepted
R - realistic
T - time bound
E - exciting
R - recorded

Question 13

S - specific

Answer 13

your goal must be clear and specific.

Question 14

M - measurable

Answer 14

you should be able to measure your results to find out if your goals have been reached

Question 15

A - accepted

Answer 15

your objectives must be achievable. we all like to think that we can reach the grandest goals, but sometimes this is simply not possible. make sure your goals are ambitious enough that you drive yourself to reach them but don’t make them unrealistic

Question 16

R - realistic

Answer 16

your goals need to be relevant. if you’re short on key resources, your expectations won’t be met

Question 17

T - time bound

Answer 17

you should set a specific deadline so you can plan the steps that will help you reach your objectives

Question 18

E - exciting

Answer 18

enthusiastically approach your goals and the results, with as much positive energy as possible

Question 19

R - recorded

Answer 19

reward yourself for major milestone and reassure yourself to stay focused

Question 20

types of goals

Answer 20

• outcome goals
• performance goals
• action / process goals

Question 21

outcome goals

Answer 21

• focuses on the end product
• results or objectives to be achieved
• involves comparisons with others

Question 22

performance goals

Answer 22

-comparing present performance with previous performance
- some measure of personal performance

Question 23

action / process goals

Answer 23

• focus on what can be done to improve the performance
• things that need to be done to achieve desired outcomes

Question 24

mental imagery definition

Answer 24

a symbolic sensory experience that may occur in any sensory mode.
cognitive function and is associated with long-term changes in performer’s behavior. by recalling appropriate stored information from the memory a player is able to generate images of movement experiences (almost as good and effective as the real thing)

Question 25

issues when developing imagery skills

Answer 25

- ing all the senses - internal /external imagery - imagery control

Question 26

imagery uses

Answer 26

- improve technique - while injured - learning a new skill - motivational issues

Question 27

internal imagery

Answer 27

picturing what you would see if you were actually doing the skill yourself (kinaesthetic feeling associated)

Question 28

external imagery

Answer 28

see yourself as others would you, as if you are watching yourself on a video

Question 29

relaxation techniques

Answer 29

- self direction relaxation - mental relaxation - breathing control

Question 30

self direction relaxation

Answer 30

reduces general and specific muscle tension

Question 31

mental relaxation

Answer 31

induce a feeling of calm and can improve control and focus of the mind

Question 32

breathing control

Answer 32

meditation, breathing control, self-hypothesis and biofeedback are used to reduce arousal and thus reduce stress and anxiety

Question 33

relaxation skills involve both somatic relaxation and cognitive relaxation

Answer 33

- can promote both physical and cognitive relaxation… - centering - progressive muscular relaxation

Question 34

centering

Answer 34

- a term often associated with meditation - taking time to be in the moment, to focus , to calm yourself

Question 35

progressive musular relaxation

Answer 35

- 5’7 or 20 body areas - contract for 5 seconds and relax. repeat 5x - rair the sensation to a clear blue sky - meditation

Question 36

self talks

Answer 36

- an internal dialogue - content - positive / Negative