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Unit 4: Sport Psychology Flashcards

1
Q

SELF CONFIDENCE

What is confidence?

A

Confidence results from the comparison an athlete makes between their goal and their ability.

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2
Q

SELF CONFIDENCE

What is Self-Confidence?

A

Is a persons’s belief in themselves and their abilities

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3
Q

SELF CONFIDENCE

What is Self-Efficacy?

A

Is a situational form of self-confidence

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4
Q

SELF CONFIDENCE

What is value/importance in relation to self efficacy?

A

Relates to the value or importance placed on a given task which can impact an individuals self-efficacy eg. winning a state championship, representing country.

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5
Q

SELF CONFIDENCE

What are high self-efficacy traits?

A

Individuals are most likely to feel confident, apply themselves and be persistent in the face of difficulty. They choose more challenging tasks, try harder and persist longer.

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6
Q

SELF CONFIDENCE

What are low self efficacy traits?

A

Worry, anxiety or even depression. May avoid a particular activity or give up when initial attempts are unsuccessful.

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7
Q

SELF CONFIDENCE

What is the relationship between self-efficacy and sport performance?

A

Consistent success has been linked to complacency and overconfidence. Successful people often reduce their attention because they have no reason to change strategies or standards.

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8
Q

SELF CONFIDENCE

What are the high impact variable of self efficacy (antecedents)?

A

Performance accomplishments
Vicarious experience
Verbal persuasion
Physiological states.

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9
Q

SELF CONFIDENCE

What does performance accomplishments refer to?

A

If we have succeeded in a certain activity previously, we are confident we can do it again.

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10
Q

SELF CONFIDENCE

What does vicarious experience refer to?

A

This relates to when we see someone succeed and we think ‘if we can do it, I can too’.

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11
Q

SELF CONFIDENCE

What does verbal persuasion refer to?

A

When a coach or external source convinces us we can do something. Coaches often try to boost our confidence by convincing athletes that a challenge is within their capabilities.

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12
Q

SELF CONFIDENCE

What does physiological states refer to?

A

Relates to the way we feel physiologically as an indication of how confident we are eg. Butterflies in stomach.

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13
Q

GOAL SETTING

What are goals?

A

Goals are aims or targets which give our efforts direction and purpose, needed for training and competitions.

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14
Q

GOAL SETTING

What are the types of goals?

A 
Process
Performance
Outcome
Short and Long term
The stepping stone model
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15
Q

GOAL SETTING

What are process goals?

A

Focus on actions (physical movement and game strategy)
Enable athletes to regularly achieve
Effective so something can be taken from performance if result is not achieved

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16
Q

GOAL SETTING

What are performance goals?

A

Focus on achieving standards or performance objectives usually on the basis of comparisons of own previous performances.
Have greatest control of this type of goal
Less anxiety and greater self confidence, leading to improvement.

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17
Q

GOAL SETTING

What are outcome goals?

A

Typically focus on competitive result of an event such as end results, times, finishing place, ranking or medals.
Depends also on the ability of opponents.
Hard to achieve due to factors outside athletes control

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18
Q

GOAL SETTING

What are short and long term goals?

A

Short term goals provide a more manageable focus point and act as a stepping stone to achieving long term goals.
Long term goals aim at a broader target and are often set at the start of the season

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19
Q

GOAL SETTING

What is the stepping stone model?

A

A staircase analogy with long term goal at the top and the present level of ability at the bottom and a sequence of progressively linked, short term goals connecting the top and bottom has been showed to improve performance

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20
Q

GOAL SETTING

What are some benefits of goal setting?

A

Enhance focus and concentration
Boost self confidence
Create a positive mental attitude
Increase intrinsic motivation to excel
Improve the quality of practices by making training more challenging
Enhance playing skill, technique and strategies
Improve overall performance

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21
Q

GOAL SETTING

What are the guidelines for goal setting?

A 
SMARTER
Specific
Measurable
Agreed
Realistic
Time framed
Evaluate
Recorded
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22
Q

PREP. FOR COMP.

What are pre competition strategies?

A

Cover all the actions and events leading up to the competition to ensure athletes are at a peak physical and mental condition at the time of competition.

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23
Q

PREP. FOR COMP.

What are the two aspects of pre competition strategies?

A

Prior to arrival at the venue

At competition venue

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24
Q

PREP. FOR COMP.

What is the aim of prior to arrival at the competition venue and what does it include?

A

Be in the best physical and mental condition to begin final preparation at competition venue and include:
Rest, diet, equipment, spare time, travel and mental prep.

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25
PREP. FOR COMP. | What is the aim at the competition venue and what does it include?
To place athlete at a peak of mental and physical preparedness for the start of competition and includes: arrival time, who to report to, physical prep, mental prep, dressing, team meeting/discussions with coach, who to spend it with, final personal prep
26
PREP. FOR COMP. | What are competition strategies?
Should give the individual and team direction, allow athletes to maintain concentration, meet situational challenges, enough information to fill competition time.
27
PREP. FOR COMP. | What are the common elements of competition strategies?
Your/teams game plan Performance reference points/checks Task relevant factors Mood/cue words
28
PREP. FOR COMP. | What are coping strategies?
Can be thought as a secondary plan which is in place for each primary or preferred plan should it fail or be inappropriate.
29
PREP. FOR COMP. | How do athletes deal with "what ifs"?
Athletes should enter comp knowing that there is someone who is able to make necessary changes to meet the demands of a situation or they have been prepare mentally and physically to implement coping strategies
30
PREP. FOR COMP. | How does an athlete manage pain/discomfort?
Train with pain so mentally and physically prepared.
31
PREP. FOR COMP. | How does an athlete cope with a hostile crowd?
Can become impossible to ignore Focus on game plan Continue to refocus Bring thoughts back to competition strategies
32
PREP. FOR COMP. | What is de-briefing?
A process of review highlighting all factors that influenced performance.
33
PREP. FOR COMP. | What are the guidelines for debriefing and explain?
1- As soon after performance as possible - should occur when performance is still fresh in coaches and athletes mind. 2- Identify performance factors which are omitted- factors which were not performed at all. 3-Identify ineffective strategy elements - Focus on both the positive and negative elements to keep an athlete motivated and helps makes changes in athletes performance. 4-Involve the athlete- gives athlete ability to analyse own performance take responsibility for effective debriefing process.
34
MOTIVATION | What is motivation?
Is the direction and intensity of one's efforts.
35
MOTIVATION | What is the self-determination theory?
Focusses on the degree to which an individuals behaviour is self motivated and self determined
36
MOTIVATION | What are the 3 factors of self determination?
Competence Relatedness Autonomy
37
MOTIVATION | What are the types of motivation?
``` Positive Negative Intrinsic Extrinsic Amotivation ```
38
MOTIVATION | Explain positive motivation.
Induces people to work in the best possible manner. | Enhances intrinsic motivation
39
MOTIVATION | Explain negative motivation.
Seeks to create a sense of fear, which they have to suffer for lack of good performance Should not be used more than positive reinforcers.
40
MOTIVATION | Explain intrinsic motivation.
In the form of satisfaction, feeling proud and enjoying the activity for what is is, healthiest form of motivation.
41
MOTIVATION | What is flow state?
Highest level of intrinsic motivation, self consciousness is lost as the individual is completely immersed in an activity.
42
MOTIVATION | What is extrinsic motivation?
Motivation driven externally usually in the form of reward or recognition, may lead to cease of involvement if extrinsic award is not achieved.
43
MOTIVATION | What is amotivation?
A lack of intention to engage in a behaviour, accompanied by feelings of incompetence and lack of connection. Individual does not experience intrinsic or extrinsic motivation.
44
MOTIVATION | What are the motivational techniques?
Goal setting Extrinsic rewards Motivational music Positive self talk
45
AROUSAL, STRESS, ANXIETY | What is stress?
Is a state of physiological or psychological tension produced by internal or external forces
46
AROUSAL, STRESS, ANXIETY | What are the sources of stress?
1-External- temperature, illness, injury and hard physical training. Usually physiological and measurable. 2- Internal- Changing coach, failing a test, unhappy relationship and losing competition. Usually psychological
47
AROUSAL, STRESS, ANXIETY | What is arousal?
A term used to describe the heightened sense of physical and mental alertness or activation.
48
AROUSAL, STRESS, ANXIETY | What is the inverted U hypothesis?
Attempt to describe the link between arousal and the quality of performance. That as arousal increases so too will the quality of performance until arousal passes beyond an optimal level. Beyond this optimal level performance will diminish.
49
AROUSAL, STRESS, ANXIETY | What is the relationship of the inverted U affected by?
Individual athlete | Type of skill or Sport; fine/gross, simple/complex
50
AROUSAL, STRESS, ANXIETY | How does an individual athlete affect the inverted u?
Experience of the athlete; optimum level of arousal for a beginner is considerably lower than that for a skilled performer. Personality; refers to trait anxiety Perception of competition; refers to state anxiety
51
AROUSAL, STRESS, ANXIETY | How does the type of skill effect the inverted u?
Tasks requiring fine motor skills will require lower levels of arousal compared to gross motor skills. And complex motor skills require lower levels compared to simple skills.
52
AROUSAL, STRESS, ANXIETY | What is the catastrophe theory?
Is a further theory of arousal an performance that takes into account cognitive anxiety where exceeding the optimal zone may have a catastrophic effect.
53
AROUSAL, STRESS, ANXIETY | What is anxiety?
A feeling of apprehension closely associated with our own concept of fear.
54
AROUSAL, STRESS, ANXIETY | What is the relationship between the 3?
Stress leads to anxiety which reveals itself as arousal.
55
AROUSAL, STRESS, ANXIETY | What is competitive anxiety?
Competition can cause athletes to react both physically and mentally in a manner which may negatively effect their performance abilities. Major problem is when you let your mind work against you instead of with you.
56
AROUSAL, STRESS, ANXIETY | What is state anxiety?
Anxiety inherent in a situation as perceived by participant. Response to particular situation.
57
AROUSAL, STRESS, ANXIETY | What is state anxiety?
The characteristics of our personality, our general anxiety level.
58
AROUSAL, STRESS, ANXIETY | What is choking?
When pressure builds and the importance of a situation makes it hard to control one's emotions, a sportsperson can become unable to execute even the easiest of sporting skills.
59
AROUSAL, STRESS, ANXIETY | What are cognitive symptoms of anxiety?
Irritability Feeling heavy Poor concentration Images of failure.
60
AROUSAL, STRESS, ANXIETY | What are behavioural symptoms of anxiety?
Biting fingernails Fidgeting Going through the motions Avoidance of eye contact
61
AROUSAL, STRESS, ANXIETY | What are somatic symptoms of anxiety?
Need to urinate Sweating Yawning Pounding heart.
62
AROUSAL, STRESS, ANXIETY | What are techniques to control arousal levels?
``` To raise- Play loud stimulating music Watch motivational videos Stress the importance of the result To lower- Engage in mental rehearsal Seek out others who are calm Keep sport in perspective ```
63
CONCENTRATION | What is attention?
The ability to concentrate on the correct things during performance.
64
CONCENTRATION | What is concentration?
The ability to completely focus your attention on something for a period of time.
65
CONCENTRATION | What are the 2 dimensions of attention?
Width - on a continuum from broad to narrow | Direction - from internal to external
66
CONCENTRATION | What does width refer to?
A continuum from broad to narrow, referring to how many things you are paying attention to.
67
CONCENTRATION | What does direction refer to?
Internal to external, whether attention is focussed internally or externally.
68
CONCENTRATION | Discuss broad internal.
Advantages - good at planning strategies and can organise information and ideas. Disadvantages- may not react quick enough or miss other important information EG. Rugby player deciding who to pass to. Coach making adjustments in a game.
69
CONCENTRATION | Discuss broad external.
Advantage- good peripheral awareness and 'see' everything that is happening Disadvantage- can suffer from information overload and falls for fakes easily. EG. Quarterback scanning for a receiver Rugby player deciding whether to run or pass.
70
CONCENTRATION | Discuss narrow internal
Advantage- Able to focus on single thought and athletes can focus on their performance. Disadvantage- athletes can become over critical of performance and may fail to attend to and incorporate new information. EG. Swimmer attending to the technique required in a turn and golfer determining force to apply in a putt.
71
CONCENTRATION | Discuss narrow external.
Advantage- Ability to block out distractions and able to focus on relevant aspects of the task. Disadvantage- May stick to the same response even if its not working and too narrow a field of vision and hearing EG. Track sprinter listening for the gun. Goal keeper trying to save a penalty.
72
CONCENTRATION | When do attentional errors occur?
Inability to adapt or maintain attentional focus. Internal or external overloads. Involuntary internal narrowing. Attentional mismatch under stress which may be inappropriate.
73
CONCENTRATION | Discuss flow state in relation to concentration.
Almost exclusively internal. Interacting with their thoughts instead of external environment.
74
VISUALISATION | What is visualisation?
Visualisation is a skill involving the ability to watch yourself in the minds eye
75
VISUALISATION | What senses does visualisation use?
Seeing/visual Hearing/auditory Touch/feel/kinaesthetic
76
VISUALISATION | Why do people visualise?
Helps accelerate learning process by assisting the brain with organisation and coordination of movement. It compliments physical practice by establishing necessary links and connections via nervous pathways between our brains and muscles.
77
VISUALISATION | How does visualisation help in problem solving?
Aid concentration Reduce anxiety and physical tension Suggest a possible course of action
78
VISUALISATION | What is mental rehearsal?
``` Process of imagining yourself perform a specific movement or skill. There are 5 mental rehearsal technique; Performance practice Instant preplay During performance Instant replay Performance review ```
79
VISUALISATION | What is performance practice?
Usually undertaken at home and should be part of your weekly routine. Involves visualising the skill you want to develop and is highly important when ill or injured.
80
VISUALISATION | What is instant Preplay?
Undertaken immediately before skill is executed, usually for closed skills. Should visualise the skill perfectly.
81
VISUALISATION | What is during performance?
Does not involve closing eyes and withdrawing from surroundings eg. 'Light on your feet' when running.
82
VISUALISATION | What is instant replay?
Reverse of instant preplay. Can review both poor and well executed movements. Forms the basis of next instant preplay and is an important process that can lead to rapid improvement.
83
VISUALISATION | What is performance review?
Involves visual review of entire performance. Can offer new information and insights. More beneficial than video analysis as it gives insight to emotional and mental aspects.
84
VISUALISATION | What are some guidelines for effective visualisation?
``` Start with relaxation Stay alert Use the present tense Set realistic goals Use all your senses Visualise at the correct speed Practice regularly Enjoy it ```

Sport Science (4 decks)

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