Sport Psychology Flashcards
What is protein intake important for?
To maximize repair of muscle tissue
Important for athletes and those engaging in explosive activity.
What is a continuum?
A line that goes between two extremes
Continua means more than one continuum.
What are the three continua used to classify skills?
- Open - Closed
- Basic - Complex
- Low organization - High organization
Define open skills.
Skills that are affected by the surrounding environment
Examples include a penalty kick in football and dribbling in football.
Define closed skills.
Skills that are not affected by the surrounding environment
Examples include a gymnastics vault and a tennis serve.
What characterizes extreme open skills?
They need to be constantly adapted by the performer
This is due to changing situations around them.
What characterizes extreme closed skills?
They do not need to be adapted
The situations around the performer are stable.
Give an example of an open skill.
A pass in hockey
Open skills require adaptation during execution.
Give an example of a closed skill.
A rugby tackle
Closed skills have a more set pattern.
How do open skills need to be adapted?
They need adapting as they are executed
For instance, adjusting a pass based on teammate positioning.
What is the performance condition for closed skills?
The conditions are likely to be the same each time the skill is performed
What is the performance condition for open skills?
Conditions are unlikely to be the same each time the skill is performed
When classifying skills, what should you consider?
The characteristics of each skill
This helps in placing it at the right point along the continuum.
Fill in the blank: Closed skills have a more set pattern and can be _______.
pre-planned
True or False: Open skills can be pre-planned.
False
Open skills require real-time adaptation.
What is an example of a skill that requires adaptation due to environmental changes?
Dribbling in football
What is the role of carbohydrate loading in sports?
To increase glycogen stores before an event
Typically done 4 days prior to an event.
What should be reduced in the diet before carbohydrate loading?
Fibre intake
How do you classify a goalkeeper saving a penalty on the continuum?
Closed skill
How do you classify a forward taking a penalty on the continuum?
Open skill
How do you classify a midfielder dribbling the ball on the continuum?
Open skill
What are complex skills?
Skills that require thought and concentration, a lot of information to be processed, and a lot of decision making.
Examples include trying to dribble past defenders, rock climbing, passing the baton in a relay race, and a lay-up in basketball.
What are basic (simple) skills?
Skills that are simple, require little thought, do not need much information to be processed, and require little decision making.
Examples include running, cycling, swimming, and chest pass.
What characterizes low organisation skills?
Skills that are easy to do and have clear separate phases, making them easier to break down and practice.
Examples include a tennis serve and the triple jump in athletics.
What characterizes high organisation skills?
Skills that are harder to do and have phases that are not clearly broken down without affecting the skill, making them harder to practice.
Examples include tumbling in gymnastics and a golf swing.
Classify the following football skill: Overhead kick.
Complex.
The performer has a lot more to think about when executing the skill.
Classify the following football skill: Free kick.
Basic.
Compared to an overhead kick, a free kick is easier to execute.
What is massed practice?
A type of practice with little or no breaks in a session where skills are repeated over and over.
It can be tiring and potentially lead to accidents.
What is distributed practice?
A type of practice that includes breaks in the session, with periods or changes of activity, fewer repetitions, and skills practiced rather than in bulk.
It prevents boredom and allows for more effective learning.
Identify a group that would benefit from massed practice.
An adult group learning trampoline.
Adults may have the stamina to handle longer, uninterrupted practice sessions.
Explain the type of practice for 5-year-olds learning to trampoline.
Distributed practice.
Young children benefit from frequent breaks and varied activities to maintain engagement.
What is massed practice?
Massed practice is when there are little or no breaks in a session, and the same skill is repeated over and over again.
Example: 30 minutes of forehand drives in tennis.
What are the characteristics of massed practice?
- Used when the performer is:
- experienced
- skilled
- motivated
- older
- very fit
- When the skill is:
- simple
- low organisation
- closed
- not dangerous
Example: a squash player continuously hitting forehand drives.
What are the disadvantages of massed practice?
- Can be boring
- Can be tiring, leading to errors and potentially accidents.
What is distributed practice?
Distributed practice is when there are breaks in the session providing rest periods or changes of activity, allowing for fewer repetitions and several skills to be practiced.
Example: five attempts at kicking the rugby ball at the posts, then rest and receive feedback.
What are the benefits of distributed practice?
- The performer doesn’t get too tired
- It prevents boredom and keeps motivation high.
What are the characteristics of distributed practice?
- Used when the performer is:
- a beginner
- young
- not very fit
- When the skill is:
- complex
- open
- high organisation
- dangerous.
True or False: Massed practice is suitable for beginners.
False
Fill in the blank: Massed practice is often used for skills that are _______.
simple
Which group is most likely to use massed practice?
The school rugby first team doing passing drills.
What type of practice is recommended for a group of 5-year-olds learning to play football?
Distributed practice.
What is the impact of massed practice on skill acquisition?
It can lead to quicker skill acquisition if done correctly, but may cause fatigue and errors.
What is a key factor that affects the choice between massed and distributed practice?
The skill level and age of the performer.
What is fixed practice?
Fixed practice is when the whole movement of a skill is repeatedly practiced in the same way.
This method is mainly used for closed skills.
What are the characteristics of fixed practice?
Characteristics of fixed practice include:
* The skill is not broken down into smaller parts
* The situation does not change
* The routine is repeated until it becomes automatic
* The equipment stays the same
Fixed practice is effective for skills that require consistency.
When is fixed practice typically used?
Fixed practice is used when the sport is mainly made up of closed skills.
An example is a golf swing, which requires consistent execution.
What is variable practice?
Variable practice is when the same skill is repeated in different situations.
This approach helps performers adapt to changing circumstances.
What are the benefits of variable practice?
Benefits of variable practice include:
* Learning skills in different situations
* Experience with varying circumstances during performance
* Gradually increasing the level of difficulty
This method is essential for open skills.
When is variable practice typically used?
Variable practice is used when a sport is mainly made up of open skills, as situations often change.
An example includes passing a ball in basketball under different defensive pressures.
How can the difficulty of a skill be increased in variable practice?
The difficulty can be increased by:
* Practicing the skill in isolation
* Introducing one opponent
* Introducing two opponents
This progression helps build skill adaptability.
Which skill is most suitable for fixed practice: A) Handstand on the beam in gymnastics, B) Dribbling the ball in hockey, C) Passing in wheelchair basketball, D) Handling the ball in rugby?
A) Handstand on the beam in gymnastics
This skill requires consistent execution in a stable environment.
What does SMART stand for in goal setting?
SMART stands for:
* Specific
* Measurable
* Achievable
* Relevant
* Time-bound
These criteria help create effective goals.
What is the importance of specificity in goal setting?
A goal must be clear and specific to provide focus for improved performance.
Vague goals do not guide performance effectively.
Why is measurability important in goal setting?
Goals must be measurable to determine if they have been successfully met.
Measurement can include time, distance, or quantity.
What does the letter S in SMART represent?
Specific
It is important to make sure that your target is clear so you know what you are aiming for.
What does the letter M in SMART stand for?
Measurable
A measurable target allows you to determine if the goal has been achieved using units of measurement.
What does the letter A in SMART represent?
Achievable
Goals should be realistic and attainable within your capabilities.
What does the letter R in SMART stand for?
Realistic
Goals must be practical and grounded in reality.
What does the letter T in SMART represent?
Time bound
Goals should have a deadline to create urgency and prompt action.
What are the values of setting goals?
Increased motivation and feel-good factor, improved performance
These values can lead to enhanced focus and monitoring of progress.
What is an example of a specific goal?
To reduce the percentage of unforced errors in my passing from the centre third in netball
This goal is clear and provides focus for improvement.
Why is it important for goals to be measurable?
To know if your goal has been met successfully
Measurable goals allow for tracking progress using quantifiable units like time or distance.
Provide an example of a measurable target.
To run 10 k 3 seconds faster than my previous best
This target includes a specific numerical goal for measurement.
True or False: A vague idea like ‘to improve in netball’ is specific enough for goal setting.
False
This type of goal lacks clarity and focus necessary for improvement.
What is the golden rule for setting specific goals?
Avoid vague statements
Clear and precise targets are essential for effective goal setting.
What does the ‘R’ in SMART stand for?
Realistic
The SMART criteria are used for setting effective goals.
Define Achievable in the context of SMART goals.
An achievable target means it is something possible for you to do.
Setting achievable goals helps maintain motivation.
What is the importance of having a time frame for goals?
Goals must be assigned a time frame for completion.
A cut-off point helps assess training effectiveness.
List the types of time frames for goals.
- Short term
- Medium term
- Long term
Different time frames help structure goal progression.
What is one consequence of setting unachievable goals?
Performer would get demotivated and therefore stop training.
This can lead to a drop in performance.
What is one advantage of setting goals that are time bound?
Performer has a clear date to have achieved the goal, increasing motivation.
Deadlines can enhance focus and urgency.
Fill in the blank: The last letter of SMART stands for _______.
Time bound
This emphasizes the need for deadlines in goal setting.
What is visual guidance in sports psychology?
Visual guidance is when the skill is shown to the performer.
This can include videos or demonstrations.
What must be ensured when using visual guidance?
- Pictures must be clear
- Demonstrations must be repeated
- Demonstrations must show good movement
Clarity and repetition aid in understanding.
Define verbal guidance.
Verbal guidance is when information about how to perform a technique is given.
It helps in understanding and improving technique.
What is a disadvantage of verbal guidance?
Information can be confusing if not understood.
Clarity is crucial for effective verbal guidance.
What is the golden rule for guidance types?
A combination of types should be used, such as visual and verbal guidance.
This ensures comprehensive understanding of the skill.
What is an example of a specific SMART goal?
My goal is to run 200m in 45 seconds by 4 July this year.
This goal is specific, measurable, achievable, realistic, and time bound.
What is the application of setting a goal to throw a javelin?
My goal is to throw 35 m by the end of this season.
This demonstrates a realistic and achievable target.
What does a realistic goal involve?
A realistic goal is one that is possible given all factors involved.
Access to resources and time are key considerations.
What is visual guidance?
Visual guidance is when performers are shown clear pictures or demonstrations to understand how a skill should look.
It helps create a mental image of the movement.
What are some examples of visual guidance?
Examples of visual guidance include:
* videos of performers
* pictures (e.g. photos or sketches)
* good quality demonstrations
These aids enhance understanding and performance.
What are the advantages of visual guidance?
Advantages of visual guidance include:
* performers can copy the movement
* can be used with groups
It is especially beneficial for beginners.
What are the disadvantages of visual guidance?
Disadvantages of visual guidance include:
* poor demonstrations can lead to incorrect movements
* can be time-consuming or expensive if videos are used
* complex movements may be difficult to see clearly
These factors can hinder the learning process.
What is verbal guidance?
Verbal guidance involves telling the performer information about how to complete the correct technique.
It is crucial for the performer to understand the instructions.
What must be considered when using verbal guidance?
When using verbal guidance:
* information must be clear
* information must be concise
* the performer must be able to hear the instruction
This ensures effective communication.
What are the advantages of verbal guidance?
Advantages of verbal guidance include:
* instructions can be given quickly
* can be used during performance
* no equipment is required
This makes it a flexible option for coaches.
What are the disadvantages of verbal guidance?
Disadvantages of verbal guidance include:
* some movements are difficult to explain
* it relies on the coach’s communication skills
Miscommunication can lead to confusion for the performer.
Fill in the blank: A combination of types of guidance can be used, for example, both _______ and verbal guidance.
[visual guidance]
True or False: Visual guidance is particularly useful for advanced performers.
False
Visual guidance is more beneficial for beginners.
What is a likely disadvantage of verbal guidance?
Verbal guidance can be confusing if too much information is given.
This can lead to misunderstanding of the technique.
What type of guidance is being used when performers are shown a picture of how to hold a golf club?
Visual guidance
This is often used for beginners to understand grip technique.
What is the ideal performer level for using verbal guidance effectively?
More experienced performers
They can better understand and apply the information given.
What is manual guidance?
Manual guidance is where the coach physically supports or moves the performer to help them get in to the correct position
It allows the performer to get a feel for the movement.
List two advantages of manual guidance.
- The performer can get a feel for the movement
- Builds confidence
What is a disadvantage of manual guidance?
The feeling is not the same as actually doing it unaided
A performer can become dependent on the support.
Give an example of manual guidance in sports.
A tennis coach holding a performer’s racket
What is mechanical guidance?
Mechanical guidance is where the coach uses equipment to support the performer to help them with the technique
It can be used when the situation is dangerous.
List two advantages of mechanical guidance.
- The performer can get a feel for the movement
- Builds confidence
- Reduces danger
What is a disadvantage of mechanical guidance?
The feeling is not the same as actually doing it unaided
A performer can become dependent on the support.
Give an example of mechanical guidance in sports.
Using a harness when learning somersaults in trampolining
Fill in the blank: Mechanical guidance uses _______ to support the performer.
[equipment]
What does extrinsic feedback refer to?
Feedback from an external source, such as a coach, about what the performer did right or wrong
What is intrinsic feedback?
Feedback that comes from within the performer, based on their own perception of the performance
What is terminal feedback?
Feedback given after the performance, sometimes due to rules or timing
True or False: Extrinsic feedback is important for less experienced performers.
True
What is the purpose of corrective feedback?
To help improve skill by reinforcing good practice and addressing problems
Fill in the blank: Feedback should not be too _______.
[long]
What should feedback be relevant to?
The performer and specific to their needs
How does mechanical guidance potentially lead to dependency?
If a performer learns to swim using a float, they may become reliant on it and not have the confidence to be in the water without the float.
Which type of guidance is characterized by the use of equipment?
Mechanical guidance
Fill in the blank: The coach can help break down a movement into _______.
[phases]
What is a potential issue with the feeling during mechanical guidance?
It can lead to incorrect movement being learned
True or False: Manual guidance can normally be used with large groups.
False
What is intrinsic feedback?
Feedback from within the performer, such as how the movement feels from the muscles.
It helps performers learn to spot their own errors.
What is extrinsic feedback?
Feedback from outside the performer, such as a coach’s observations on performance.
It is important for less experienced performers who cannot detect their own errors.
What is terminal feedback?
Feedback given after the performance has been completed.
It should be provided as soon as possible after the skill is performed.
What is concurrent feedback?
Feedback given during a performance.
It can be either intrinsic or extrinsic.
Why must feedback not be too long?
Because a performer can only process a small amount of information at a time.
How should feedback be given for it to be effective?
- Not be too long
- Be given as soon as possible
- Be relevant to the performer
Specific feedback helps the individual rather than the whole group.
Why do experienced performers rely on intrinsic feedback?
They can feel their own errors and make amendments based on internal feedback.
Fill in the blank: Beginners would not be able to rely on _______ feedback when performing a skill.
intrinsic
What problems can terminal feedback address?
Feedback that cannot be given during a performance due to rules or the nature of the skill.
What is an example of intrinsic feedback during a performance?
An experienced swimmer feeling if the turns are not going correctly.
What is an example of extrinsic feedback during a performance?
A coach giving points to focus on, such as ‘point your toes’ or ‘lift your arms higher’.
What role does feedback play in skill improvement?
- Helps improve skill
- Reinforces good practice
What is mental rehearsal?
A technique where a performer goes through a skill or sequence of events in their mind to prepare mentally for performance.
Mental rehearsal can clarify skills and boost confidence.
How does mental preparation occur during a warm-up?
Through mental rehearsal, preparing physically and mentally for the activity ahead.
Mental preparation is crucial for achieving peak performance.
What is the benefit of visualizing a performance before execution?
It helps the performer clarify the skill and boosts confidence in their ability to perform successfully.
Visualization is a key component of mental rehearsal.
When can mental rehearsal be performed?
Before a performance, during breaks, or even during a performance.
For example, during a penalty kick in rugby.
What are some benefits of allowing time for mental rehearsal?
- Develop existing skills
- Focus the mind on the task
- Reduce anxiety
- Build confidence
Mental rehearsal ensures the outcome is always perceived as successful.
Explain how mental rehearsal can help a performer like Albert before his vault.
He can visualize himself completing the vault successfully, which helps him regain focus and confidence.
This technique can distract him from anxiety about the audience.
What are socio-economic groups based on?
They are categorized according to job types and levels of responsibility.
Groups range from highest order (professional/managerial) to lowest order (limited responsibility).
How does responsibility vary among socio-economic groups?
Higher order groups usually have more responsibilities, while lower order groups have limited responsibilities.
This can affect participation rates in physical activities.
What trend might be analyzed regarding participation rates?
The impact of socio-economic status on the frequency of participation in sports and physical activities.
Data analysis can reveal insights into who participates and why.
Fill in the blank: Mental rehearsal can help reduce _______ by focusing the mind.
anxiety
True or False: Mental rehearsal can only be used before a performance.
False
What should a performer visualize during mental rehearsal?
Successful completion of the skill or sequence they are about to perform.
This visualization can increase confidence and reduce performance anxiety.
