Chapter 3 Practice, feedback and psychological skill

Question 1

Define Effective Practice

Answer 1

For effective practice to take place, a coach should design practice tasks that allow
the learner to experience a reasonable amount of performance success.

Question 2

define part practice

Answer 2

breaking down a complex skill into smaller, manageable parts.
- effective for inexperienced learners and complex, challenging skills
- may not always represent real performance.

Question 3

define whole practice

Answer 3

practicing the whole skill and preferred when the leaners is proficient and the movement skill is relatively simple

Question 4

define practice distribution

Answer 4

the schedule of training an dhow practice time is spaced out.

Question 5

2 types or distribution

Answer 5

Massed - less frequent and longer lessons
Distributed- More frequent and shorter sessions.

Question 6

2 advantages and 2 disadvantages of massed practice

Answer 6

advantages
-maximizes limited practice time
-less fatigue for discrete skill, requiring minimal rest
disadvantages
- can cause physical fatigue
-limited rest may hinder skill development.

Question 7

2 advantages and 2 disadvantages of distributed practice

Answer 7

advantage
-more effective for learning new movement skill.
- best for complex skill with multiple components.
disadvantages
- requires more time and resources due to frequent sessions
-less practical for athletes with busy schedules.

Question 8

explain how discrete/closed skills should be practiced

Answer 8

This skill should be practiced with massed practice longer sessions with minimal rest. repeating the skill in a stable environment helps improve consistency and technique, like a basketball player practicing free throws.

Question 9

what is practice variability

Answer 9

practicing a variety of skills or practicing the same skill in different ways and conditions

Question 10

high variability of practice

Answer 10

• results in more skill errors during practice
  -enhances skill retention and adaptability for competition
  -develops versatile movement skills transferable to various situations.
  -representative of competitive sport

Question 11

Low variability in practice

Answer 11

• beneficial in early learning stages to focus on basic mechanics
  example- a beginner repeatedly practicing the same golf shot under consistent conditions.
  -associated with blocked practice.

Question 12

what is block practice

Answer 12

• Repeatedly practicing the same skill under consistent conditions- features low levels of practice variability

Question 13

what is Random Practice

Answer 13

features high practice variability rehearsing multiple skills in a single session.
- skills are practiced in combination and in a random order.
-requires the learner to constantly adapt and re-engage their cognitive processes.

Question 14

deliberate play and its benefits to the leaners

Answer 14

its when you engage in unstructured, enjoyable activities that promote learning and skill development.
Benefits
- enhanced creativity, improved decision making and increased motivation as learners develop skills in a fun, low-pressure environment.

Question 15

describe deliberate practice and its benefits to the learner.

Answer 15

• engaging in highly structured activities overseen by a coach or instructor, aimed at improving specific movement skills
  Benefits
• enhanced performance and skill mastery.

Question 16

define intrinsic feedback

Answer 16

information the performer receives directly from their sensory systems
-example- basketball player feels the ball leave their hands during a shot, allowing them to assess their performance during a shot, allowing them to assess their performance.

Question 17

what type of feedback is knowledge of results

Answer 17

KR- is feedback focusing on the outcome of skill performance.
example- a golfer observing the ball fight and landing position.

Question 18

what type of feedback is knowledge of performance.

Answer 18

KP- feedback that focusing the process of skill execution rather than the outcome.
example- golfer noticing weight transfer ossies after video analysis. A golfer feeling intrinsic cues, such as incorrect weight distribution or club face positions

Question 19

Qualitative Feedback

Answer 19

(general)
- less technical feedback about movement performance. This is used for beginners and young learners.

Question 20

Quantitative feedback

Answer 20

-precise, technical feedback often involving numeric values- used for high level learners.

Question 21

Correct feedback

Answer 21

confirms successful performance. Reinforcing proper technique.

Question 22

incorrect feedback

Answer 22

identifies errors guiding necessary adjustments.

Question 23

Descriptive feedback

Answer 23

Details what a learner did during a skill. its suited for experienced performers who can self correct.

Question 24

prescriptive feedback

Answer 24

• identifies errors and suggests correction. its best for beginners needing guidance.

Question 25

Frequency of feedback

Answer 25

how often a coach provides augment feedback

Question 26

summary feedback

Answer 26

provided after observing a series of skill attempts. focuses on significant underlying causes of skill errors. highlights general performance trends rather then minor mistakes.

Question 27

Performer- regulated feedback

Answer 27

-Feedback provided upon the athletes request. -Suited to experienced performers who can identify and request the most relevant information for skill correction. -Often used by elite performers who understand the cause of their skill errors. -it is useful for skilled athletes refining their technique.

Question 28

define- Coach regulated feedback

Answer 28

-Controlled by the coach and is ideal for beginners. -Coaches decide what feedback to give and how often, ensuring the learner gets the right guidance to develop skills correctly. -it is essential for beginners who need structured learning and correction.

Question 29

How confidence can positively affect an athletes performance

Answer 29

confidence helps athletes stay focused, make quick decisions and perform skills accurately under pressure. it boosts motivate and reduces fear of failure.

Question 30

how confidence can negatively effect's an athlete's performance

Answer 30

To much confidence can lead to underestimating opponents, making careless mistakes, or not putting in enough effort to improve. low confidence can cause self-doubt and hesitation, reducing performance quality.

Question 31

Athletes can build confidence by

Answer 31

-working hard at training -practising good self-management -regarding themselves when successful. -recording/ logging their successes.

Question 32

what is motivation

Answer 32

-The initiation, maintenance and intensity of behaviour. -The reason for participation, skill development, training and improvement

Question 33

Characteristics of motivated athletes

Answer 33

-desire for success -willingness to take risks -recognition of their ability as key to success -increased effort and focus as task difficulty rises.

Question 34

What does SMARTER goal stand for.

Answer 34

S-specific M-measurable A-accepted R-realistic T-time framed E-exciting R-recorded

Question 35

what does specific in smarter goal setting

Answer 35

Make their goals as specific and detailed as possible.

Question 36

what does measurable in smarter goal setting mean

Answer 36

set a time, measure and assess the goal against a standard or previous performance.

Question 37

what does accepted in smarter goal setting mean

Answer 37

include all the parties involved on the setting of the goals.

Question 38

what does realistic in smarter goals mean

Answer 38

frame the goal on something that is achievable and focused on improvement

Question 39

what does time framed in smarter goal mean

Answer 39

short term and long term goals set with a specific date

Question 40

what does exciting in smarter goal mean

Answer 40

goal set should challenge, excite and inspire athlete.

Question 41

what does recorded smarter goal mean

Answer 41

goal should be recorded by athlete and coach to provide reminder to act as a source of motivation.

Question 42

define intrinsic motivation

Answer 42

involves factors like, enjoyment, satisfaction, improvement and enhanced feeling of self worth. Primary motivators for performance.

Question 43

define extrinsic motivation

Answer 43

external source and usually involves some form of material benefit (financial reward/ prize money), awards and trophies or glory and recognition.

Question 44

what is Arousal and Performance

Answer 44

the degree of activation (both physiological and psychological) an individual experiences when faced with sporting or task. it is widely accepted that an athlete needs to be at an optimal level of arousal to perform at their best.

Question 45

what is Inverted-U Hypothesis.

Answer 45

the inverted-u hypothesis suggests that performance improves with increasing arousal up to an optimal point.

Question 46

optimum arousal theory

Answer 46

-states that each athlete performs best at their own ideal arousal level. -high arousal- suits energetic athletes and simple, powerful tasks -low arousal- benefits relaxed athletes and precise, complex tasks.

Question 47

3 techniques to increase arousal levels

Answer 47

elevated breathing - short shar[ breaths trigger the central nervous system, increasing alertness and focus act energetic- athletes can increase physical intensity and 'pump themselves up' to raise arousal levels. positive self-talk athletes can raise arousal levels by repeating positive self-statements/affirmations

Question 48

3 techniques to decrease arousal levels.

Answer 48

-progressive muscle relaxation (PMR)- is a technique for achieving full-body relaxation. involves tensing and relaxing one muscle group at a time. Regular use improves sleep quality. -controlled breathing- reduce tension and anxiety used before or during performance to enhance focus and preparation. -meditation- focuses on the mind on a specific object thought ot activity to reduces stress before an event achieving relaxation and calmness.

Question 49

Define Biofeedback

Answer 49

physiological functions controlled by the autonomic nervous system.

Question 50

define concentration

Answer 50

the ability to focus on the task while ignoring distraction