Week 4 - Enhancing Performance

Question 0

What is commitment?

Answer 0

Ability to continue working to agreed goals

Question 1

What are the 4 C’s in defining mental toughness?

Answer 1

Control
Commitment
Challenge
Confidence

Question 2

What are the 3 stages to establishing and maintaining commitment?

Answer 2

Determine athletes aims and ambitions - shared, supportive.
Id conflicts - time and attention
Convert aims to goals

Question 3

What is confidence?

Answer 3

Belief in own abilities

Question 4

What are the 3 main strategies for confidence enhancement?

Answer 4

Goal achievement
Vicarious experience - realistic
Verbal persuasion - coach and performer / technique, effect, affirmation.

Question 5

What is concentration?

Answer 5

Ability to maintain focus

Question 6

What are the 4 attentional styles?

Answer 6

Broad attention focus
Narrow attention focus
External attention focus
Internal attention focus

Question 7

Broad attention focus

Answer 7

Allows a person to perceive several occurrences simultaneously.

Question 8

Narrow attention focus

Answer 8

Occurs when you respond to only one or two cues.

Question 9

External attention focus

Answer 9

Directs attention outward to an object

Question 10

Internal attention focus

Answer 10

Directed inward to thoughts and feelings

Question 11

What are some ways to improve concentration in athletes?

Answer 11

Cue words (trigger)
Establish routines
Imagery

Question 12

What is control?

Answer 12

Ability to maintain emotional control regardless of distraction

Question 13

What technique is used to set goals?

Answer 13

SMARTER goals

Question 14

What does SMARTER goals stand for?

Answer 14

Specific
Measurable
Accepted
Realistic
Time phased
Exciting
Recorded

Question 15

In SMARTER, why specific?

Answer 15

Specific as possible to focus attention

Question 16

In SMARTER, why measurable?

Answer 16

To assess progress against a standard

Question 17

In SMARTER, who is accepting?

Answer 17

Both performer and coach

Question 18

In SMARTER, what is realistic?

Answer 18

Challenging but within the performers capacity

Question 19

In SMARTER, what is time phased?

Answer 19

Has a specific time/date of conclusion

Question 20

In SMARTER, why exciting?

Answer 20

Inspiring and rewarding to the performer

Question 21

In SMARTER, why recorded?

Answer 21

Written down for evaluation/feedback etc

Question 22

What is a benefit of imagery?

Answer 22

Through imagery you can recreate previous positive experiences or picture new events to prepare youse of mentally for performance.

Question 23

What is imagery?

Answer 23

Creating or recreating an experience in the mind

Question 24

What is external imagery?

Answer 24

Be visualise own performance as if someone else

Question 25

What is internal imagery?

Answer 25

Seeing through own eyes, feeling through own senses

Question 26

What is instant pre-play imagery?

Answer 26

Rehears techniques immediately prior

Question 27

What is instant replay imagery?

Answer 27

Immediately after execution to reinforce correct movement

Question 28

What are some relaxation techniques?

Answer 28

Mind to muscle technique 
- clear mind reduces body tension
- thought stopping, breathing exercises, self-talk, meditation.
Muscle to mind technique 
- reducing body tension clears mind
- PMR

Question 29

What are routines?

Answer 29

Patterns of behaviour or rituals

Question 30

What are types of routines used in performance enhancement?

Answer 30

Mental warm ups
Night before competition
Can be used with other techniques eg imagery

Question 31

What is thought stopping? And how does this help enhance performance?

Answer 31

Replacing negative self talk with positive statements

Beneficial - refocuses with positive affirmations

Question 32

What is hypnosis?

Answer 32

Deep relaxed state of mind