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KNSS 253: Sports Psychology > Chapter 12 Textbook > Flashcards

Chapter 12 Textbook Flashcards

1
Q

The first step toward controlling arousal levels is…

A

to be more aware of them during practices and competitions

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2
Q

How individuals _______ is more important than how much anxiety they have.

A

cope with anxiety

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3
Q

People who perceive their anxiety as facilitative typically …

A

perform better and cope more effectively with anxiety

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4
Q

Excess anxiety can produce…

A
  • inappropriate muscle tension, which in turn can diminish performance
  • inappropriate thoughts and cognitions
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5
Q

It is important to interpret anxiety in a ______ rather than a _____ manner.

A

facilitative rather than a debilitative manner

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6
Q

Name 3 somatic anxiety reduction techniques.

A
  • progressive relaxation
  • breath control
  • biofeedback
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7
Q

What is progressive relaxation?

A
  • involves tensing and relaxing specific muscles

- tensing and relaxing progress from one major muscle group to the next until all muscle groups are completely relaxed

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8
Q

Biofeedback training can help people become more aware of their…

A

autonomic nervous system and subsequently control their reactions

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9
Q

Name 3 cognitive anxiety reduction techniques.

A
  • relaxation response
  • autogenic training
  • systematic desensitization
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10
Q

The autogenic training program is based on 6 hierarchical stages, which should be learned in order:

A
  • heaviness in the extremities
  • warmth in the extremities
  • regulation of cardiac activity
  • regulation of breathing
  • abdominal warmth
  • cooling of the forehead
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11
Q

Name 3 multimodal anxiety reduction packages.

A
  • cognitive-affective stress management training
  • stress inoculation training
  • hypnosis
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12
Q

Cognitive-affective stress management training is a skills program that teaches a person:

A

a specific integrated coping response that uses relaxation and cognitive components to control emotional arousal

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13
Q

The theoretical model of stress underlying SMT includes both _____ based and _____ based intervention strategies.

A

cognitively based and physiologically based

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14
Q

What are the 5 phases of Smith’s cognitive-affective SMT program?

A
  • pretreatment assessment
  • treatment rationale
  • skill acquisition
  • skill rehearsal
  • posttraining evaluation
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15
Q

Research has found SIT to be effective in …

A

reducing anxiety and enhancing performance in sport settings, as well as helping athletes cope with stress of injury

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16
Q

In SIT, the individual is exposed to and learns to:

A

cope with stress in increasing amounts, thereby enhancing her immunity to stress

17
Q

SIT teaches skills for coping with psychological stressors and for enhancing performance by developing:

A
  • productive thoughts
  • mental images
  • self statements
18
Q

What is hypnosis?

A

an altered state of consciousness that can be induced by a procedure in which a person is in an unusually relaxed state and responds to suggestions for making alterations in perceptions, feelings, thoughts, or actions

19
Q

What are the 4 phases of hypnosis?

A
  • induction phase
  • hypnotic phase
  • waking phase
  • posthypnotic phase
20
Q

Define coping.

A

a process of constantly changing cognitive and behavioural efforts to manage specific external and/or internal demands or conflicts appraised as taxing or exceeding one’s resources

21
Q

What are the 2 categories of coping?

A
  • problem-focused coping

- emotion-focused coping

22
Q

Problem-focused coping involves:

A
  • efforts to alter or manage the problem that is causing the stress for the individual concerned
  • includes such specific behaviours as meditation, relaxation, wishful thinking, reappraisal, self-blame, mental and behavioural withdrawal, cognitive efforts to change the meaning of the situation
23
Q

Athletes who prepared for unexpected events were ____ successful than athletes who did not prepare for these events.

A

more

24
Q

Psychological skills are important for effectively coping with _____ and _____ stressors.

A

psychological and nonpsychological

25
Q

A delicate balance exists between ____ and ____, which was seen as critical to success.

A

training and overtraining

26
Q

Negative factors that were perceived to undermine Olympic performance included:

A
  • departures from the normal routine
  • media distractions
  • coach issues
  • injury
  • overtraining
27
Q

Name 5 anecdotal tips for coping with stress.

A
  • smile when you feel tension coming on
  • have fun, enjoy the situation
  • slow down and take your time
  • stay focused on the present
  • come prepared with a good game plan
28
Q

Name 5 ways to tell that you are underactivated.

A
  • moving slowly, not getting set
  • mind wandering, becoming easily distracted
  • lack of concern about how well you perform
  • lack of anticipation or enthusiasm
  • heavy feeling in the legs, no bounce
29
Q

Name 7 ways you can generate more energy and activate your system.

A
  • increase breathing rate
  • act energized
  • use mood words and positive statements
  • yelling and shouting
  • listen to music
  • use energizing imagery
  • complete a precompetitive workout

KNSS 253: Sports Psychology (19 decks)

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