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Anatomy > psychological skills training > Flashcards

psychological skills training Flashcards

1
Q

term PST

A

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

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2
Q

PST skills

A

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

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3
Q

PST methods

A

tool that will be used to improve the PST skill

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4
Q

what improves?

A
  • goal setting
  • mental imagery
  • relaxation techniques
  • self-talk
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5
Q

PST is…

A
  • learnable
  • should benefit everyone who is in a performance setting
  • should complement other preparations
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6
Q

PST is not…

A
  • just for elite athletes
  • just for problem athletes
  • a quick fix solution
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7
Q

3 phases of PST

A
  • education
  • acquisition
  • practice
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8
Q

educational phase

A

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

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9
Q

acquisition phase

A

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

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10
Q

practice phase

A

complete training in both competition and training

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11
Q

goal setting

A

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

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12
Q

SMARTER

A

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

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13
Q

S - specific

A

your goal must be clear and specific.

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14
Q

M - measurable

A

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

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15
Q

A - accepted

A

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

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16
Q

R - realistic

A

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

17
Q

T - time bound

A

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

18
Q

E - exciting

A

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

19
Q

R - recorded

A

reward yourself for major milestone and reassure yourself to stay focused

20
Q

types of goals

A
  • outcome goals
  • performance goals
  • action / process goals
21
Q

outcome goals

A
  • focuses on the end product
  • results or objectives to be achieved
  • involves comparisons with others
22
Q

performance goals

A

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

23
Q

action / process goals

A
  • focus on what can be done to improve the performance
  • things that need to be done to achieve desired outcomes
24
Q

mental imagery definition

A

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)

25
Q

issues when developing imagery skills

A
  • ing all the senses
  • internal /external imagery
  • imagery control
26
Q

imagery uses

A
  • improve technique
  • while injured
  • learning a new skill
  • motivational issues
27
Q

internal imagery

A

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

28
Q

external imagery

A

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

29
Q

relaxation techniques

A
  • self direction relaxation
  • mental relaxation
  • breathing control
30
Q

self direction relaxation

A

reduces general and specific muscle tension

31
Q

mental relaxation

A

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

32
Q

breathing control

A

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

33
Q

relaxation skills involve both somatic relaxation and cognitive relaxation

A
  • can promote both physical and cognitive relaxation…
  • centering
  • progressive muscular relaxation
34
Q

centering

A
  • a term often associated with meditation
  • taking time to be in the moment, to focus , to calm yourself
35
Q

progressive musular relaxation

A
  • 5’7 or 20 body areas
  • contract for 5 seconds and relax. repeat 5x
  • rair the sensation to a clear blue sky
  • meditation
36
Q

self talks

A
  • an internal dialogue
  • content
  • positive / Negative

Anatomy (9 decks)

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