Week 6 - PST and Arousal Regulation

Question 1

What is Psychological Skills Training (PST)

Answer 1

the systematic and consistent practice of mental/psychological skills.

Question 2

What is the goal of PST

Answer 2

Enhance performance, increase enjoyment and achieve greater self satisfaction

Question 3

What is Mental Toughness

Answer 3

the ability of an athlete to focus, rebound from failure, cope with pressure and persist in the face of adversity (mental resilience)

Question 4

What are the 4 C’s of Mental Toughness

Answer 4

Control, Commitment, Challenge, Confidence

Question 5

Control

Answer 5

feel and act as if one could exert an influence on a specific situation.

Question 6

Commitment

Answer 6

take an active role in events

Question 7

Challenge

Answer 7

perception of change is an opportunity to grow/develop

Question 8

Confidence

Answer 8

strong sense of self belief

Question 9

What are the three phases of PST

Answer 9

Educational, Acquisition and Practice

Question 10

What is Self Regulation

Answer 10

it is the ultimate goal of PST - refers to the ability to work towards one’s short and long term goals.

Question 11

How does Self Regulation work

Answer 11

works by effectively monitoring and managing one’s thoughts, feelings and behaviours

Question 12

What are the steps in designing a PST program

Answer 12

Discussion of Approach, Assessing Mental Skills, Deciding what skills to include, Determining a schedule and Evaluating the program.

Question 13

What are qualities of a effective consultant

Answer 13

accessible and can establish rapport, flexible and knowledgeable, likeable, conduct follow-up sessions with athletes and are trustworthy

Question 14

What are qualities of a ineffective consultant

Answer 14

poor interpersonal skills, lack sensitivity of athlete needs, lack specific psychological knowledge, demonstrate inappropriate application of consulting skills and rely on a ‘canned approach’

Question 15

What are the common problems in implementing a PST program

Answer 15

lack of conviction, lack of time, lack of knowledge of sport and lack of follow-up

Question 16

What are the three anxiety-reducing techniques

Answer 16

somatic anxiety reduction, cognitive anxiety reduction and multimodal anxiety reduction packages

Question 17

Types of somatic anxiety reducing techniques

Answer 17

progressive relaxation, breath control and biofeedback

Question 18

Types of cognitive anxiety reducing techniques

Answer 18

relaxation response, autogenic training and systematic desensitisation

Question 19

Types of multimodal anxiety reduction packages

Answer 19

Cognitive-affective stress management training (SMT), Stress inoculation training (SIT)

Question 20

What are the 5 stages of SMT training

Answer 20

1)pretreatment phase
2) treatment rationale phase
3) skill acquisition
4) skill rehearsal
5) post training evaluation

Question 21

What are the 4 stages of SIT training

Answer 21

1) Prepare for the stressor
2) control/handle the stressor
3) cope with feelings of being overwhelmed
4) evaluate coping efforts

Question 22

What is Hypnosis

Answer 22

an altered state of consciousness - can be induced by a person (in a unusually ally relaxed state) responding to suggestions designed to alter perceptions, feelings, thoughts and actions.

Question 23

What are the stages of a hypnotic intervention

Answer 23

Induction phase, hypnotic phase, waking phase, posthypnotic phase

Question 24

What is coping

Answer 24

is the process of constantly shifting cognitive and behavioural efforts to manage specific external and/or internal demands/conflicts

Question 25

2 types of coping

Answer 25

Problem - focused (efforts to manage & change the problems that are causing stress) and emotion-focused (regulating the emotional responses to the problem causing stress)

Question 26

What is resiliency

Answer 26

coping with adversity and increasing adaptation