B.4 Psychological skills training

Question 1

Issues when developing imagery skills (3)

Answer 1

o Using all the senses
o Internal/external imagery
o Imagery control

Question 2

Outline psychological skill training

Answer 2

o A systematic and consistent practice of mental or psychological skills
o It is individually designed combination of methods selected to attain psychological skill needs
o It is not a one size fits all package, each program must be individualized based on psychological state of the individual and the sport
o Sports Psychologist will employ more than one method to be more effective with implementing a PST program

Question 3

Outline relaxation techniques (3)

Answer 3

-Centering
-Progressive Muscular Relaxation (PMR)
-Meditation

Progressive Muscular Relaxation (PMR)
o 5,7, or 20 body areas
o Contract for 5 seconds and relax. Repeat 5X
o Pair the sensation to a clear blue sky

Question 4

Outline the three self-talk techniques

Answer 4

Positive (you can do this)
Negative (you can’t do this)
Thought stopping

Question 5

PST is NOT … (3 answers)

Answer 5

o Just for elite athletes
o Just for problem athletes
o A quick fix solution

Question 6

Pst is… (3 answers)

Answer 6

o Learnable
o Should benefit everyone who is in a performance setting
o Should complement other preparations

Question 7

SMARTER goals (7)

Answer 7

o Specific
o Measurable
o Achievable
o Realistic
o Timely
o Evaluate
o Review

Question 8

what are the three phases of psychological skills training

Answer 8

o Education
o Acquisition
o Practice

Question 9

what is a peformance goal

Answer 9

a meausre of personal peformance

examples:I want to make 8/10 (80%) tackles in a game.
 Run the race in a given time.
 Keep the pitch count to 60.
 Throw no interceptions.

Question 10

what is an action/process goal

Answer 10

Things that need to be done to achieve desired outcomes

Examples: I will practice my tackling 20 times a session
 Create a race plan
 Positive mental imagery
 Quality training program

Question 11

what is an outcome goal

Answer 11

 Results or objectives to be achieved (Involves comparisons with others)

Examples: I want to win the game
-beat the number one seed
- get selected for the All-star team

Question 12

What is external imagery

Answer 12

is visualizing yourself from the outside, as if on video

Question 13

What is internal imagery

Answer 13

is visualizing participation in the event, what it feels like to compete, what you hear and see, being in the moment

Question 14

What is mental imagery

Answer 14

A symbolic experience that may occur in any sensory mode

Question 15

what is mental rehearsal

Answer 15

o The employment of imagery to mentally practice an act (A technique)

Question 16

what is PST method (tool that will be used to improve the PST skill)

Answer 16

 Goal Setting
 Mental Imagery
 Relaxation Techniques
 Self-Talk

Question 17

what is pst skills

Answer 17

psychological qualities or attributes that need to be developed
example: confidence, concentration

Question 18

What is though stopping

Answer 18

Thought stopping is where negative thoughts are stopped by use of a verbal command such as “stop” or a visual image such as a “no entry” sign.

Question 19

Where is imagery used

Answer 19

o Improve technique
o While injured
o Learning a new skill
o Motivational issues