7. Lecture 13 Flashcards
(18 cards)
What is mental skills training program?
Structured and consistent practice of psychological skills
Peak performance is a consequence of both physical and mental factors
Can mentally train for performance enhancement
What are the 3 goals of mental skills training for exercise?
- Develop consistency in exercise routine
- Perform at best during exercise
- Decrease stress associated with exercise settings (ex: gym)
What are the 3 phases of mental skills training programs?
- Education- athletes recognize the importance of mental skills and how they affect performance
- Acquisition- athletes require mental skills and learn how to most effectively employ them
- Practice- athletes implement mental skills in practice and competition; the goal is the automate the skills through overlearning
What are the psychological skills elite and successful athletes consistently use?
Goal setting
Imagery
Positive self talk
Attentional focusing
And more
What is a goal?
What is goal setting?
Why does goal setting work?
Goal- a target or objective that people strive to obtain
Goal setting- the practice of establishing desirable objectives for ones actions
Goal setting works because it directs attention, mobilizes effort, promotes development of ne learning strategies, and influences psychological states (confidence, persistence)
What are the 3 types of goals in goal setting?
- Outcome goals- represent standards of performance that focus on results of contest between opponents or teams
- Performance goals- focus on improvements relative to ones own past performance
- Process goals- specify the procedures in which the athlete must engage in during performance
What are the 6 goal setting guidelines?
- Use SMART guidelines
- Stated positively rather than negatively
- Set moderately difficult (but realistic) goals
- Set goals for practice and competition
- Make goals public
- Review goals regularly
Slide 11-12
What is the psychological skill relaxation?
Excessive muscular tension interferes with the execution of skills
Prevents coordination of movement properly
Learning to relax is essential to regulate worry and anxiety about performance, and to avoid detrimental effects on performance
Slide 17-18
What is the first division of relaxation skills and strategies: muscle-to-mind?
(1 of 2)
Muscle to mind focuses on releasing physical tension
Breathing exercises
Breathing properly increases the amount of oxygen in the blood, which carriers more energy to the muscles
Diaphragmatic breathing versus quick shallow breathing
Progressive muscle relaxation- trains the muscles to become sensitive to any level of tension and to release the tension
Systematically tending and relaxing muscle in predominated order
What does contraction and relaxation phase of muscle reaction teach?
Contraction phase teaches awareness of muscular tension
Relaxation phase teaches awareness of absence of tension
What is the second division of relaxation skills and strategies: mind-to-muscle?
(2 of 2)
Mind to muscle focuses on efferent nerve control (stimulation of the brain to the muscles) to release cognitive activity
Meditation- uncritical focus of attention; discipline the mind
Autogenic training- designed time produce warmth and heaviness
Both aim to disrupt the stimulus response pattern of nerves leading to/away from the brain
What is the psychological skill imagery?
Imagery is using ones senses to re-create an experience in the mind
A polysensory experience (involves all relevant senses- sight, sound, smell, touch, etc)
The more polysensory the image the more effective
When engaged in vivid imagery the brain interprets the image as identical to the actual stimulus
Imagery allows athletes to practice sport skills and strategies without physically being in a training or competitive environment
What are the 2 imagery perspectives?
External- you see the image from outside your body, as if you’re watching a video tape
Ex: watching yourself standing in park and throwing ball
Internal- experience images from behind your own eyes in your own body
Ex: seeing the sight around you in a ballpark form your own perspective & feeling baseball in your hand leave your fingertips as you throw
Both can enhance performance
What are the 2 keys to using imagery effectively?
- Controllability- imagining exactly what was intended, ability to manipulate aspects of the image if desired
- Vividness how clearly an image is seen and how detailed the image appears, ability to incorporate all senses
What is self talk?
What are it’s 2 functions?
Self-talk: verbalizations or statements that are addressed to the self
2 functions:
- Instructional- used for skill development, skill execution, strategy development, general performance improvement
- Motivational- for mastery (being mentally ready), arousal (relaxing), and drive (increasing effort)
What are the 8 things athletes use self-talk for?
- Skill acquisition
- Preparing for performance
- Changing bad habits
- Attention control
- Creating mood
- Changing mood
- Controlling effort
- Building confidence
Slide 32-34
What is team building?
Its 2 types?
Team building is an effective strategy to enhance a teams cohesion and performance
Direct intervention- consultant works directly with athletes/team
Indirect intervention- consultant works with coach/leader (not the team)
What are the 6 successful team building interventions?
- Team leadership is coherent and acceptable
- Members understand and accept roles and responsibilities
- Members emotionally “sign up”
- Group develops positive, energetic, and empowering climate
- Group meetings (formal and informal) are efficient
- Weaknesses are diagnosed and negative effects reduced/eliminated
