Sport Psychology Flashcards
What’s a continuum
A line that goes between 2 extremes. Continua means more than 1 continuum.
Open Closed
Basic(simple) Complex
Low organisation Highorganisation
What are open skills
Skills affected by the environment, need to be constantly adapted by the performer
A pass in hockey
A rugby tackle
Dribbling on football
Conditions are unstable and unlikely to be the same each time the skill is performed
What are closed skills?
Those that aren’t affected by the surrounding environment, they don’t need to be adapted because the situations are always stable:
- penalty kick in football
- a gymnastic vault
- a tennis serve
What are based (simple) skills
Those that: -are simple -require little thought -do not need much information to be processed -little decision making . Running . Cycling . Swimming . Chest pass
What are closed skills?
Skills that are: - difficult - require thought and concentration -require a lot of information -lot of decision making . Trying to dribble past defenders . Rock climbing .
What are low organisation skills?
Those that are: -easy to do - have clear separate phases . Tennis serve . Triple jump in athletics
What are high organisation skills?
Skills that are: -harder to do -have phases that aren’t clearly broken down without affecting the skill . Tumbling in gymnastics . A golf swing
What’s massed practice?
When there are little or no breaks in a session, the same skill is repeated over and over again, 30 mins of forehand drives in tennis
👍correct movement is grooved so it is repeated next time
👎boring
👎be tiring and leads to errors
When’s massed practice used?
When performer is:
Skilled and motivated
Older
Very fit
And when the skill is: Simple Closed Low organisation Not dangerous
Ex- squash player continuously hitting forehand drives until they master the skill
What’s distributed practice?
When there are breaks in the session providing rest periods or changes of activity, fewer repetitions and several skills are practiced
👍doesn’t get tiring
👍prevents boredom
👎takes longer to learn the skills they need
When’s distributes practice used?
When the performer is:
A beginner
Young
Not fit
When the skill is Complex Open Dangerous High organisation
What’s fixed practice?
When the whole movement of a skill is repeatedly practiced in the same way so it becomes well learned, not broken into smaller parts
When’s fixed practice used?
When the sport is mainly made up of closed skills.
During fixed practice:
The situation doesn’t change
The routine is repeated and grooved until it becomes automatic the equipment stays the same
What’s variable practice?
When the same skill is repeated in different situations, learning skills in different practices means the performer is experienced.
When’s variable practice used?
When a sport is mainly made up of open skills because the situation is changing
Level of difficulty can be increased
What are the values of goal setting?
Increased: 👍motivation and feel good factor 👍focus 👍standard Improved: 👍monitoring of progress 👍planning of training sessions
What’s S in SMART
Specific
-your goal must be clear
Ex- to reduce the percentage of unforced errors in my paso for from the centre third in netball
What’s M in SMART
Measurable
Your goal has to be measured in order to be met successfully
Ex- to run 10k 3 seconds faster than my previous best
What’s A in SMART?
Achievable
- must be possible for u to do
Would be demotivating if too hard
Ex- my goal is to run 100m in 14.20 seconds
What’s R in SMART
Realistic
- one that’s possible given all the factors involved
Ex- going to start an additional training sessions each week to meet my goal
What’s T in SMART
Time bound
- goals must be assigned a time frame for completion
Ex- run 200m in 45 seconds by 4 July this year
What’s visual guidance?
When the performer is shown the skill Video of performer Pictures Demonstration Good for beginners so they can see a skill in action 👍copy the moment 👍done in groups
👎poor demo
👎time consuming/ expensive
👎difficult if quick moments
What’s verbal guidance
When performer is told about how to complete correct technique. Good for experienced performers who know what the movement should look like. Used during a break of play
👍instructions given quickly
👍used during performance
👍no equipment
👎hard to explain
👎is the coach good enough
What’s manual guidance
Where he coach supports or moves performer to help them get correct position.
- trampoline coach supporting front flip
👍builds performers confidence
👍breaks down moment
👍feel for the movement
👎performer becomes too dependant
👎incorrect feel can lead to incorrect movement
👎not the same as doing it unaided
What’s mechanical guidance?
Where the coach uses equipment to support the performer
- using a harness in trampoline
- floats in water
👍builds confidence
👍reduces danger
👍performer gets feel for movement
👎too dependant
👎not be used in large groups
👎incorrect feel leads to incorrect movement
What’s feedback used for?
- provide information about the skill being performed
- help improve skill
- reinforce good practice
To be effective feedback must:
- not be long
- given asap whole memory is still fresh
- be relevant to performer
What’s intrinsic feedback
Feedback from within the performer, how the movement felt from feedback from the muscles- important so performers spot their own errors
What’s extrinsic feedback?
Feedback from outside the performer, from the coach.
Important so someone can tel you exactly what u need to fix
Beginners should use this as they can’t detect their own errors
What’s concurrent feedback?
Given during a performance and can be intrinsic or extrinsic.
- swimmer can feel is their turn isn’t right and can change it
- coach can shout to a performer to point toes
What’s terminal feedback
Given after performance. To be effective it needs to be given ASAP after the sport
What’s mental rehearsal?
Involves mentally practising a skill or movement before doing it.
During a warmup you prepare physically and visualise it.
During an event performers take them self through theirs performance.
Time should be allowed specifically for mental rehearsal as it can:
Be used to develop existing skill
Help focus mind on task
Reduce anxiety
