Sports Psychology Flashcards by Skye Cordon

What are the mental skills

MACCS:
motivation
Arousal
Concentration
Self confidence
Stress

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What are the mental skills strategies

Grips:
Goal setting
Relaxation
Imagery
Performance routines
Self talk

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Two types of motivation are

Intrinsic & extrinsic

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What mental skill strategies improve motivation

Goal setting
Self talk
Performance routines

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How does the optimal level of arousal vary

According to task complexity -
Not many relevant cues - low arousal
Lots of relevant cues - high arousal

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How to increase arousal

Self talk
Imagery
Music

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How to decrease arousal

Self talk
Relaxation
Music

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Self fulfilling prophecy

Expectation of success
|. \
|. \
Self ____________Successful Performance
Confidence
Increases

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How to improve confidence

Positive self talk
Imagery
Performance routines
Goal setting (when goal is achieved)

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Good stress and bad stress

Good = eustress
Bad = distress

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What is state anxiety

Anxiety relating to a person’s environment & events occurring in their life

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Trait anxiety

Personality based - just a stress-prone person

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How to reduce stress

Relaxation
Imagery
Self talk
Performance routines

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How to increase concentration

Performance routines
Imagery
Self talk

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What does goal setting affect

⬆️ Motivation. (Could decrease if goals are too easy)
⬆️Conficence

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Methods of relaxation

Yoga
Progressive muscle relaxation
Float tanks
Controlled Breathing

What does relaxation affect

⬇️ arousal & stress
⬆️ concentration (allows to focus on relevant cues)

What’s imagery

Visualisation of the event with as many senses as possible

What does imagery affect

⬇️ stress
⬆️ self confidence & concentration

What do performance routines affect

⬆️concentration
⬇️arousal & stress

What does positive self talk affect

⬆️ motivation, concentration, self confidence, arousal
⬇️ stress

What’s group cohesion

The degree to which a team has bonded and demonstrates collective cooperation toward group goals

What’s task cohesion

Degree of commitment to group tasks and goals

What’s social cohesion

The solidarity of relationships between group members

What are the 3 categories of intereaction

- Co acting (solo) - Mixed (combination of both) - Interacting (requires teamwork to achieve goals)

Factors affecting group cohesion

PELT: Personal Environmental Leadership Team

Environmental factors affecting cohesion

- forces that hold the group together Eg. Contracts, expectations, scholarships, uniforms, age, group size

Personal Factors affecting cohesion

Task motivation Affiliation motivation Self motivation Gender Social background

Leadership factors affecting cohesion

- Leadership style and decision making style. - Relationships between leaders and group members -

Team factors affecting cohesion

- winning and loosing can create cohesion - desire for group success - shared desire for success - shared history (eg. Lost the grandy last year makes you want to win more) - representing something as a team (eg your school at country week)

What’s social loafing

A decrease in effort by an individual within a team setting due to the presence of other team members. As team size increases, the chance of social loafing increases

How does loafing affect group cohesion

It decreases group cohesion - also ⬇️ perf. & team confidence

What causes loafing

- When an individual believes that their contribution doesn’t impact the end result - an individual doesn’t like working hard - believes their lack of effort will go unnoticed

How to minimise loafing

- team rules - video session - provide opportunity for cohesion

How to improve cohesion

- Goal setting - understanding roles within the group - adjust leadership style to the team - team building activities - allow bonding time for players - communication activities - social activities eg. BBQ

How to measure cohesion

Questionnaires Sociograms Observation schedules

Things that disrupt cohesion

- personality clashes - unclear roles - frequent changes - disagreement on activities - lack of communication - power struggles

Examples of loafing

- lack of responsibilities for players - when individuals believe others aren’t working as hard so they too decrease their effort - lack of feedback from leaders & peers - players don’t believe their contribution is important for success - individuals are lazy and don’t work hard - lack of communication between players and leaders