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PSYC4000 > Wk 1 > Flashcards

Wk 1 Flashcards

1
Q

What are 2 other terms for activation control?

A

Arousal management

Stress management

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2
Q

Describe the stress process (x3)

A

Stimulus - eg competition
Appraisal - primary (threat level?), secondary (perceived coping resources)
response - di/stress Response (can be influenced by active coping/CB intervention)

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3
Q

How does anxiety interfere with performance? (1, 1, 4)

A 
Physiol changes: muscle tension, HR; and
Attention changes: narrowing, internal focus; equal
Disturbed fine muscle coord and timing
Rushing
Unable to attend to task-relevant cues
Fatigue, muscle tightness
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4
Q

What factors cause/predict state anxiety? (x2)

A

Personal

Situational

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5
Q

What 7 personal factors cause/predict state anxiety?

A 
Expectations
Cognitive appraisal
Coping style
Trait anxiety
Perfectionism
Fear of failure
Low self-confidence
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6
Q

Describe two models of stress and performance

A

The U model: performance peaks at mid-range of stress

Catastrophe model: low skill plus high trait anxiety = catastrophic performance failure

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7
Q

What 2 situational factors cause/predict state anxiety?

A

Importance of event

Uncertainty

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8
Q

What is the most effective way to overcome stress and anxiety? (x2)

A

Not change the situation,

But the way you deal with it

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9
Q

What are the top 7 stress coping strategies used by athletes?

A 
Psych training
Physical training/strategising
Somatic relaxation
Hobbies
Social support
Prayer
Substance abuse
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10
Q

Give 4 egs of psych training skills athletes use to manage stress

A

Imagery
Meditation
Self-talk
Positive thinking

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11
Q

Give 2 egs of physical training/strategising used by athletes to manage stress

A

Training hard

Videos of opposition

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12
Q

Give 3 egs of somatic relaxation techniques used by athletes to manage stress?

A

Progressive muscle relaxation
Massage
Sleep

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13
Q

What is the most effective way to maximise performance through activation control? (x2)

A

ID mental-emotional state associated with high performance

Then program those responses to automaticity

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14
Q

What theory is common in the area of ‘ideal performance state’? (x1, which is… x1)

A

Flow theory

Being in the zone - when task difficulty matches skill, you can automate

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15
Q

What 3 stages contribute to psychological automaticity?

A

Experience prior to performance
psychological processes
Experience during performance

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16
Q

Give egs of factors that contribute positively to the ‘experience prior to performance’ stage of psychological automaticity? (x15)

A 
Self- aware
Nerves present
Positive thought
Present moment thinking
Confident
Clear mind
Automatic routine
Following plans
Focused on self
Process oriented
Relaxed/calm
Feafless
Positive body language
Comfortable physical state
Enjoyment
17
Q

Give egs of factors that contribute positively to the ‘psychological processes’ stage of psychological automaticity? (x4)

A

Self-regulation
Adaptation
Control
Trust

18
Q

Give egs of factors that contribute positively to the ‘experience duringperformance’ stage of psychological automaticity? (x6)

A 
Automatic execution
No conscious though
Ltd to no recall
Focused on immediate execution
Felt effortless
Successful skill execution
19
Q

What is involved in IDing own response to anxiety? (x4)

A

Build awareness of signs of over-activation:
Physiol - HR, RR
Psych - thoughts, feelings
Behavioural - poor performance, lost rhythm

20
Q

How might you ID your personal patterns of over-activation? (x3)

A

Notice signs and symptoms (tension, thoughts)
Diary
Others (family, coach)

21
Q

What are 2 basic principles of relaxation training?

A

Acknowledge that its a skill - requires practice

Need to create right physical/mental climate to learn/practice

22
Q

Name 4 factors involved in right physical/mental climate to learn/practice relaxation

A

Quiet environment
Comfortable position
Mental cue
Passive/positive attitude

23
Q

What 2 types of strategies can be used to regulate activation levels?
And you should… (x1)

A

Behavioural/somatic
Cognitive

Learn techniques from both categories

24
Q

Name 4 behavioural/somatic techniques used to regulate activation levels

A

Breathing
PMR
Biofeedback
Yoga

25
Q

Name 4 cognitive techniques used to regulate activation levels

A

Mediation
Hypnosis
Autogenic Training (AT) - with imagery
Self-talk

26
Q

What is biofeedback (as used in activation control)? (x2)

A

Monitoring actual physiol response

Then use info to know when to bring in different strategies

27
Q

What is autogenic training (as used in activation control)? (x3)

A

Different imagery toward different body areas
Eg send warmth to legs
*High focus on mind-body link

28
Q

What acute effects of relaxation on performance have been found? (x3)

A

Biofeedback consistently more positive effect than PMR
PMR can decrease muscle power pre-weightlifting
Breathing helpful in shooting

29
Q

Describe how can self-talk be used in activation control? (x3)

A

Monitor/diary un/successful
Program cue words for skill acquisition, changing technique, focus, mood, effort, verbal persuasion
Controlling self-talk/cognitive restructuring: thought stopping, reshaping -ve to +ve, challenge irrational thoughts

30
Q

What are 6 techniques for raising arousal levels?

A 
Noise/music
Reminding self of goals
Imagery
Exercise
Reshaping thoughts
Biofeedback
31
Q

What are the 3 components of motivation?

A

Direction - the aim
Intensity - how much you want it
Persistence - in the face of barriers

32
Q

What are 5 benefits of setting explicit goals?

A 
Reflect improvement
ID strengths/weaknesses
Give direction
Focus attention/effort
Foster new strategies
33
Q

What’s the diff between long and short term goals? (x2)

A

Long provide direction

Short can increase intensity of effort

34
Q

What are SMART goals? (x5)

A 
Specific - stay focused
Measurable - know achievement
Actionable - actual tasks involved
Realistic - don't set up for failure
Time-based - helps maintain attention, direction, persistence, intensity
35
Q

What are SMART-PPP goals?

A 
Specific - stay focused
Measurable - know achievement
Actionable - actual tasks involved
Realistic - don't set up for failure
Time-based - helps maintain attention, direction, persistence, intensity

Positive - work FOR something = higher motivation
Personal - increases persistence
Performance/process oriented - on the things you can control, not success/fail

36
Q

What are 4 additional strategies to consider when goal-setting?

A

Outline strategies
Evaluate goals on regular basis
Consider rewards/contracts
Ensure clarity on area you want to work on

PSYC4000 (5 decks)

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