Psychological Skills Training Flashcards
Frontal lobe
Decision making, planning and self-regulation
Limbic system
Emotion, memory, learning and stress response
Occipital lobe
Visual information
Parietal lobe
Sensory information in your body
Brainstem
Connects the brain to the spinal cord and regulates vital life functions
Temporal lobe
Interpreting sound and speech
5 psychological skills
Concentration
Self-confidence
Stress management
Anxiety control
Motivation
5 Psychological techniques
Imagery
Relaxation
Goal setting
Self-talk
Resilience
What is imagery?
An experience that’s mimics real experiences and involves using a combination of different sensory modalities in the absence of actual perception.
Why is imagery used?
Enhance motor performance, motivation, self-efficacy, emotional control and rehearse performances.
How is imagery used?
Clear, vivid and controllable images that can be supported by an imagery script.
What is relaxation?
Arousal regulation technique to reduce physiological and mental tension.
Why is relaxation used?
Direction attention and focus, decrease intensity of somatic and cognitive stress and anxiety.
How is relaxation used?
Diaphragmatic breathing, progressive muscular relaxation, meditation and mindfulness.
What is self-talk?
A dialogue which the individual interprets feelings and perceptions, regulates and changes evaluations and convictions, and gives him/herself instructions and reinforcement.
Why is self-talk used?
Direct attention, motivate, enhance self-confidence, expectations, control emotions and self image.
How is self-talk used?
Awareness - can’t change if you don’t know what it is! Thought logs, thought stopping, cognitive restructuring.
Types of self-talk
Positive: Increasing energy, effort (not related to task)
Negative: Critical and self-demanding (provokes anxiety)
Instructional: Focus of technical or task-related aspects of the performance (improve execution)
What is goal setting?
A goal is the object or aim of an action within a time limit.
Why is goal setting used?
Direct attention, increase confidence, motivate, and encourage problem solving.
How is goal setting used?
Different types of goal:
Outcome (long term)
Performance (short term)
Process (short term)
Achieving self-regulation
The ability to work towards one short-term and long-term goals by effectively monitoring and managing one’s thoughts, feelings and behaviours.
Use of psychological needs assessment
Understand specific sport/exercise context
Strengths and weaknesses of the individual or team
Identify areas to work on
