PSYCHOLOGY Flashcards
define sport psychology
the scientific study of people and their behaviours in sport and exercise. and the practical application of that knowledge
what are the 3 roles of a sport psychologist
teaching
research
consultancy
what is a clinical psychologist
licensed - national boards (British psychological society) - psychologist is a protected term
work with athletes with emotional disorders and issues like eating disorders and abuse
what is an educational psychologist
trained in exercise and sport science, physical education or kinesiology
good understanding of human movement
aren’t trained to work with emotional disorders/ issues
main role is to educate athletes and coaches
can be certified to practice (eg BASES)
what are the 6 things key to effective consulting
information skills support proactive approach humanistic orientation learning from coaches and athletes
how is sports psychology a science
systematic approach to studying question
control of variables
empirical - method
critical - lots of evaluation
what is the goal of science
to generate theory
describe, explain and predict behaviour
define theory
a set of inter related facts that presents a systematic view of some kind of phenomenon in order to describe, explain and predict its future occurrences
what are the 6 steps to theory development
observe collect preliminary data hypothesize test the hypothesis repeat postulate the theory
what is a study
involves observing or assessing variables without changing the environment in any way
eg. examine relationship between levels of motivation and running performance
what is an experiment
involves manipulation and observation
examination of cause and effect
eg the use of imagery training on penalty kick accuracy
what is psychophysiological orientation
physiological processes of the brain and how much they influence behaviour
assessing HR, brainwave activity, muscle action potentials and determining relationship between these and sport and exercise behaviour
application- biofeedback training
what is social-psychological orientation
behaviour results from the complex interaction between the environment and ones personal makeup
application - influence of parents/ coaches on their experience in sport
what is cognitive-behavioural orientation
behaviour determined by both the environment and cognition, with thoughts and interpretations playing an important role
application - modify cognitions through psychological skills such as imagery and self talk
What is FEPSAC
European federation of sport psychology
what is ISSP
international society of sport psychology
what is NASPSPA
North American society for psychology of sport and physical activity
goals can either be….
objective
subjective
what is a subjective goal
a general statement of intent
eg - I want to do well in my studies
give an example of an objective goal
attaining a specific standard of proficiency on a task usually within a specified time limit
eg - I want to complete my essay by Friday
what are the 3 types of goal
performance
outcome
process
what is an outcome goal
focus on outcome/ competitive results of events
usually based on social comparisons
eg winning a match
what is a performance goal
specific end products of performance
can be achieved relatively independently of how others do
eg - finishing a round of golf 2 under par
what is a process goal
specific behaviours in which the performer will engage in during performance
involve improving form, technique and strategy
eg- staying focused or maintaining power
what are the advantages of an outcome goal
facilitate motivation away from competition
what are the advantages of an performance goal
more controllable, less dependant on opponents therefore less anxious
what are the advantages of an performance goal
more controllable, less dependant on opponents therefore less anxious
what are the advantages of an process goal
more controllable, less dependant on opponents therefore less anxious
what are the disadvantages of an process goal
difficult to prioritise them as not exciting
what did research find about the effectiveness of goal setting
it is more effective when people planned and included rewards and feedback
what does the direct mechanistic view of goal setting suggest
proposes goals that influence performance in one of four direct ways
- direct attention to important elements of the skill performed
- mobilise efforts
- Prolong persistence
- foster development of new learning strategies
what does the indirect thought process view of goal setting suggest
proposes that performance is influenced by goals leading to changes in psychological factors such as
- lowered anxiety
- greater confidence
- improved self regulation
- being better at coping with failure
what does the indirect thought process view of goal setting suggest
proposes that performance is influenced by goals leading to changes in psychological factors
eg set goal, increase confidence, perform better
what does SMART targets stand for
specific measurable attainable relevant time based
what does specific mean in smart targets
well defined
clear & concise
unambiguous
need to know what your aiming for
what does measurable mean in smart targets
criteria to determine goal achievement
also measure progress towards the goal
what does attainable mean in smart targets
goal should be attainable
get balance so its not impossible to achieve but not too easy
what does relevant mean in smart targets
goal should be worthwhile
is it the right time to work towards this goal
does it fit in/ match my other efforts or needs
what does time based mean in smart targets
clearly defined timeline
start date and target date
purpose to create urgency
define imagery
an experience that mimics a real experience
We are awake and conscious when we form the image unlike a dream
what is mental practice
the cognitive rehearsal of a task prior to performance
what is mental rehearsal
the cognitive rehearsal of a task in the absence of overt physical movement
what is visualisation
the formation of mental visual images
what is functional equivalence
shared neural activity patterning (particularly motor areas)
what are the 4 types of motivation orientation goals
mastery approach
mastery avoidance
performance approach
performance avoidance
give an example of mastery approach
improve my time in the park run by 5 seconds
give an example of mastery avoidance
don’t run the park run slower than my last time
give an example of performance approach
finish in the top 10 of the park run
give an example of performance avoidance
don’t finish in the bottom half of the race
what are the 2 perspectives of visual imagery
internal visual imagery
external visual imagery
what is internal visual imagery
often referred to as 1st person perspective
viewing scenario through your own eyes
useful when wanting to practice timing of movements or experience a particular situation
what is external visual imagery
often referred to as 3rd person perspective
viewing yourself from someone else’s perspective or watching yourself on tv
useful to see how movements should look
what is kinaesthetic imagery
feelings and sensations associated with the imagine
muscles contracting
breathing in cold air
feel of equipment
proprioreception of a joint position
what is cognitive specific imagery
imagery to to improve skills
Eg improve golf swing
what is cognitive general imagery
imagery to improve plans, strategies and routines/ set plays
eg an attacking corner in football
what is motivational specific imagery
imagery to motivate and increase effort levels
eg win a competition
what is motivational general arousal imagery
imagery to regulate arousal anxiety and emotions
eg psych up before a comp
what is motivational general mastery imagery
imagery to regulate thoughts and feelings
eg stay focused
what is imagery ability
an individuals capability to form vivid controllable images and retain them for sufficient time to affect the desired imagery rehearsal
how to improve imagery ability
behavioural matching
training exercises
observation and demonstrations
what are advantages of questionnaires
cheap
easy to administer
can easily access different perspectives
direct assessment of imagery ability
what are the disadvantages of questionnaires
difficult to make direct comparisons between people
self report bias/ differences between the interpretation of images experienced and rating scales
what are the advantages of objective measures
response is easier to compare between people/ conditions
what are the disadvantages of objective measures
can be expensive
training often not required
not that practical
indirect measure of imagery ability- do the responses actually reflect imagery ability
what does PETTLEP imagery stand for
Physical Environment Task Timing Learning Emotion Perspective
what are the 3 outcomes of imagery
facilitating the learning and performance of skills and strategies
modifying cognitions
regulating arousal and competitive anxiety
what is mental skills training
the learning and implementation of cognitive behavioural techniques to assist sport participants in the development of mental skills to asses, monitor and adjust their thoughts and feelings to achieve performance success and personal well being
how come we can always do mental skills training
due to the neuroplasticity of our brain
define self regulation
the extent to which an individual is able to guide their thoughts, feelings and behaviours to reach goals
describe some qualities of a low self regulator
unaware of their mental strengths
Relies on others for direction/ control of mood
other people responsible for their success/failure
lacks self control
won’t attend without lots of forceful encouragement
describe some qualities of a high self regulator
uses variety of mental skills/ techniques
self aware of thoughts, feelings, emotions
high level of self control
can organise themselves & set goals
will attend training without much encouragement
what are the 2 parts of self regulation
meta cognition
self control
what is meta cognition
thinking about thinking
ability to regulate thinking
identify and monitor strengths and weaknesses
incorporate mental techniques and skills where necessary
what is self control
will power
overcome habits and distractions to reach goals
what was bandoras self regulation model
performance golas –> self evaluative reactions –> self efficacy beliefs
what was Zimmermans self regulation model
forethought
performance control
self reflection
techniques to facilitate self regulation
implementation intention
if thens
define arousal
a state of activation that varies on a continuum from deep sleep to intense excitement
define anxiety
negative emotional state with feelings of nervousness & worry associated with activation or arousal if the body
what is trait anxiety
GENERAL feelings of anxiety across situations
also called A trait
Personality characteristic
what is state anxiety
SITUATIONAL feelings of apprehension or tension
also called A state
temporary & situation specific
what are the 2 types of anxiety
cognitive
somatic
what is cognitive anxiety
the mental component of anxiety
worry, negative thoughts, nervousness/ apprehension
what is somatic anxiety
perception of physical state
increased respiration, sweating, increased HR, physiological nervousness (shaking)
how to measure anxiety
changes in HR, respiration, cortisol etc..
self report questionnaires
what are advantages of measuring anxiety physiologically
direct comparisons
quantifiable values
what are disadvantages of measuring anxiety physiologically
expensive
require training
response not always refection of anxiety
what is anxiety intensity
how much anxiety one feels
what is anxiety direction
ones interpretation of anxiety as being facilitative or debilitative to performance
what is the drive theory
arousal increases the likelihood that the dominant response will occur
effects on performance depend on the skill level- skilled performer will have better dominant response than a beginner
high arousal leads to dominant response
performance = habit (skill level) x drive (arousal)
what is inverted u theory
increased arousal improves performance up to a point but then further increases impair performance
optimal arousal levels vary from person to person depending on the task
what are the individual zones of optimal functioning
each athlete has a zone of optimal anxiety in which he/ she performs best
optimal level so not a single point but a bandwidth
what is the multidimensional model of anxiety theory
distinguishes between cognitive and somatic anxiety
what is catastrophe theory
once disruption occurs athletes have to regain control of arousal
what are limitations to drive theory
too simplistic
can’t explain why elite athletes sometimes choke under pressure
can’t explain why beginners often excel when under pressure
what are limitations to inverted U theory
unlikely that performance decreases in a smooth descending arc
over arousal more likely to lead to vertical plummet
what are limitations to individual zones of optimal functioning
doesn’t explain why some people perform better when in certain emotional states and others don’t
what are limitations to multidimensional model
assumes cognitive anxiety is bad
assumes there is a smooth decline in performance
what are limitations to catastrophe theory
very difficult to test and research
how can you recreate that intense arousal level with an experimental setting
how does arousal influence performance
high muscle tension & coordination difficulties
- high anxiety leads to muscle soreness, aches, pains that interfere with coordination
- use more muscular energy
attention & concentration changes
- narrowing of attention
- shift to dominant style
- attend to inappropriate cues
what is self confidence
how SURE you are of something
the belief you can successfully perform a behaviour
Thought to be stable and trait like
what is self esteem
sense of SELF WORTH
situation specific self confidence
the perception of ones ability to perform a specific task successfully
not concerned with actual skills but persons belief of what they can do with those skills
what are the sources of self efficacy
performance accomplishments vicarious experiences verbal persuasion emotional arousal imaginal experiences physiological states
what are performance accomplishments
most dependable source for self efficacy based on mastery experiences effectiveness depends on... 1. perceived difficulty of task 2. amount of guidance 3. patterns of success and failure (success increases self efficacy)
what is vicarious experiences
demonstrating or modelling helps to learn new skills important when observes have never performed the task modelling is a 4 stage process 1. attention 2. retention 3. motor production 4. motivation
what is verbal persuasion
techniques include evaluative feeeback, expectations by others and self talk
can also increase enjoyment, reduce effort
difficult to install strong self efficacy through persuasion alone
effectiveness depends on…
how trusting are they
how much you value their opinion
what are the types of self talk
positive
instructional
negative
what are physiological states
the perceptions individuals have over their physiological state
eg heart racing is perceived with poor performance/ failure - lower self efficacy
what are imaginal experiences
imagining themselves or others behaving effectively or ineffectively in situations
see and feel themselves demonstrating confidence
can be useful if behaviour hasn’t been performed before
what are emotional states
when emotions and mood are associated with poor performance and perceived failure it leads to lower self efficacy
if emotions are perceived to be facilitative, self efficacy improved
need to feel in right state of mind
define leadership
the process whereby an individual influences a group of individuals to achieve a common goal
what are some characteristics of a good leader
create a sense of vision for the group motivate others achieve results generate optimism and trust others develop other leaders in the group
what are 3 approaches to studying leadership
trait approach
behavioural approach
interactionist approach
what is the trait approach
traits common to great leaders
successful leaders have certain personality characteristics that make it likely they will be great leaders no matter what situation
what is the behavioural approach
anyone can become a leader if they learn the right behaviours
what is CBAS
to objectively assess the behaviour of coaches in a. natural setting
developed by smith and small
consists of 2 major classes of behaviour - reactive and spontaneous
what are reactive behaviours
responses to a specific player behaviour
reinforcement- responses to desirable performance
responses to mistakes
keeping control
mistake contingent encouragement mistake contingent technical instruction punishment punitive technical instruction ignoring mistakes
what are spontaneous behaviours
initiated by coach- not in response to an event general technical instruction general encouragement organisation general communication
what were finding’s of CBAS research
most positive outcomes occurred when coaches use reinforcement for effort and performance
and responded to mistakes with encouragement and technical instruction
children liked these coaches more and had more fun
what is interactionist approach
considers interaction between people and their environmental/ situational constraints
no one set of characteristics ensures successful leadership
leadership style can be changed to meet demands of situation
effective leaders match their style to situation
what is the cognitive meditational model of leadership
coach leadership behaviours are a function of their own personal characteristics, which are mediated by situational factors and the meaning athletes attribute to those factors
players attitudes towards coach and sport are affected by perception and recall of coaches behaviours
what is the multidimensional model of sport leadership
effective leaders will vary across specific contexts as characteristics of athletes and constraints of the situation dictate
what are the 2 leadership outcomes in multidimensional model of sport leadership
performance and satisfaction
optimal performance and satisfaction are achieved when a leaders required, preferred and actual behaviours match
what is the leadership scale for sport (LSS)
To what degree does your coach use... training and instruction democratic behaviour autocratic behaviour social support positive feedback
what is physical activity
bodily movement
energy expenditure
variations in energy expenditure
positively correlated with physical fitness
what is exercise
bodily movement
energy expenditure
variations in energy expenditure
positively correlated with physical fitness
planned, structured and repetitive bodily movement
aim to improve or maintain fitness
what is an objective assessment
gives indication of intensity
no information about types of activities
what is a subjective assessment
gives information about types of activities
relies on recall
define sport
an activity involving physical exertion and skill in which an individual or team competes against another or others for entertainment
what is in health related fitness
cardiorespiratory endurance muscular endurance muscular strength body composition flexibility
what is in skill related fitness
agility balance coordination speed power reaction time
what Is anxiety
unrealistic and unfounded fear
panic disorder- episode attacks/ acute anxiety
physical symptoms- shortness of breath, dizziness, increased HR, clammy, sweaty, faintness
what is depression
pathological state of extreme dejection or melancholy often with physical symptoms
reduction in vitality, vigour or spirits
define fatigue
is extreme tiredness, reduction in efficiency of a muscle or organ after prolonged activity
what is achievement goal theory
people engage in achievement situations to develop or demonstrate competence. Any context where we try to accomplish or achieve something is achievement context.
what is self referenced
ability is conceived as improvement
eg learn a new shot at hockey
what is other referenced
ability is conceived as capacity
eg best hockey player in the club
what is task involvement
self referenced perceptions of competence
focus on learning, personal progress
how can I best acquire this skill/ master this task
what is ego involvement
other referenced perceptions of competence
focus on out performing others
am I good enough, am I better than others?
goal involvement
goal at specific moment in time
goal orientation
tendency to adopt certain goal
what is motivational climate
the social situation created by the coach/ other athletes with regard to achievement goal orientations.
what is self determination theory
- An approach to human motivation and personality, that highlights the importance of humans’ evolved inner resources for personality development and behavioural self-regulation
- Focuses on the why of behaviour
what are the types of motivation
intrinsically motivated
extrinsically motivated
amotivated
what is Intrinsically motivated
experience fun
curiosity
learn new things
develop competencies
what is extrinsically motivated
achieving desirable outcomes
social/ material rewards
what is amotivated
Lack of motivation
Absence of intrinsic or extrinsic
No viable reason for behaviour
what are the 3 basic psychological needs
Competence
Autonomy
Relatedness
what is competence
desire to be effective and develop skills/ abilities
I have self belief
what is autonomy
desire to have choice/ free will and/ or a sense of self driven motivation to complete tasks
I have choice
what is relatedness
desire to belong and be connected to others
I have support from others
what are characteristics of an empowering motivational climate
task involving climate
coach focuses on effort/ progress
autonomy supportive
socially supportive
what are characteristics of a disempowering motivational climate
ego involving climate
emphasis on performance/ social comparison
not autonomy or socially supportive
what model describes determinants of physical activity
ecological model
Integration of different behavioural theories and models
Inter-relationships between individuals and their environment
Social & physical environment
what are correlates
Statistical associations, no causality
what are determinants
longitudinal research, causal associations
why do people not exercise
- Time
- Energy
- Motivation
- Cost
- Illness
- Injury
- Lack of facilities
- Lack of child-care
what is the transtheoretical model
pre contemplation contemplation preparation action maintenance termination
what are some strategies to increase chance of exercise
behavioural modification cognitive behavioural decision making social support reinforcement intrinsic
give some examples of behaviour modification
behavioural contract- eg goals, dates, consequences
prompts- cue that initiates a behaviour
verbal, physical, symbolic
give some examples of cognitive behavioural approaches
internal events ie thinking have an important role in behaviour change
eg goal setting
give some examples of decision making approaches
cost vs benefit analysis
weigh up pros and cons
give some examples of social support
family and friends
can remind u
act as a role model
pay for equipment/ travel
give some examples of reinforcement
feedback
rewards
