CHAPTER 4 Journey to Excellence

Question 1

What performance high did the author reach in sport?

Answer 1

Mastered a quadruple twisting back somersault

This accomplishment was rare at the time, with only a few people achieving it.

Question 2

What is the significance of pursuing personal potential through sports?

Answer 2

It leads to ongoing personal growth, higher contribution to others, and a more meaningful life.

Question 3

What are the key components to achieving high levels of performance?

Answer 3

• High level of commitment
• Envisioning positive possibilities
• Establishing an absorbing focus
• Nurturing belief in your potential

Question 4

What are the greatest barriers in the pursuit of excellence?

Answer 4

Psychological barriers imposed by ourselves.

Question 5

What is an example of a psychological barrier mentioned in the text?

Answer 5

The failure to even attempt a quintuple twisting somersault.

Question 6

What lesson can be learned from the example of breaking the four-minute mile?

Answer 6

Beliefs about limits can change, leading to the possibility of achieving what was once thought impossible.

Question 7

What did the author observe while traveling in Southeast Asia?

Answer 7

Barefoot men walking across hot coals without injury.

Question 8

What is the relationship between focus and belief in achieving goals?

Answer 8

Focus and belief give birth to new realities in all human pursuits.

Question 9

True or False: The author believes that achieving personal excellence is solely about competition with others.

Answer 9

False.

Question 10

What do sport and physical activities provide opportunities for?

Answer 10

Experiencing joy, connection, personal control, and risk.

Question 11

How does the author describe the challenge of running a river in white-water canoeing?

Answer 11

It is a melding of human and nature, not a conflict.

Question 12

What can make the difference between excellence and mediocrity?

Answer 12

Finding a sense of meaning or purpose.

Question 13

What is personal excellence described as?

Answer 13

A contest with yourself to bring out the positives and potential within you.

Question 14

How long did Kerrin Lee Gartner work to prepare for her Olympic run?

Answer 14

Nine years of hard work in international competition.

Question 15

What is Kerrin’s view on commitment?

Answer 15

It is more than 100 percent and includes perseverance through ups and downs.

Question 16

What does Kerrin say about mental recovery from injuries?

Answer 16

The mental recovery is the hardest part.

Question 17

What does Kerrin describe as her best focus during races?

Answer 17

A natural, clear focus that feels like autopilot.

Question 18

Fill in the blank: Mental readiness means years of _______.

Answer 18

[mental preparation]

Question 19

What example does Kerrin give of mental readiness in everyday tasks?

Answer 19

Imagining where to hang a picture before doing it.

Question 20

What role does imagination play in the speaker’s skiing?

Answer 20

Imagination helps the speaker visualize the skiing process and make precise adjustments in real-time.

Question 21

How did the speaker approach training for the Olympic downhill?

Answer 21

The speaker focused on staying relaxed, working on small sections of the course, and avoiding pressure.

Question 22

What was the speaker’s strategy for focusing during training runs?

Answer 22

The speaker concentrated on specific sections rather than the entire course to manage pressure.

Question 23

What reminders did the speaker have going into the race?

Answer 23

The reminders included to go for it and take advantage of the opportunity.

Question 24

How long has the speaker been using imagery for Olympic preparation?

Answer 24

The speaker has been using imagery for about four years.

Question 25

What is the evolution of the speaker's imagery experience?

Answer 25

It evolved from seeing pictures like a videotape to feeling the emotions and motions of skiing.

Question 26

What was the speaker's approach to mental imagery during recovery from injuries?

Answer 26

The speaker practiced mental imagery of skiing daily to maintain focus and ease the pain during recovery.

Question 27

How did the speaker feel after the first run post-injury?

Answer 27

The speaker found it easier to adjust to skiing again due to consistent mental imagery during recovery.

Question 28

What has changed in the speaker's belief in their capacity over the years?

Answer 28

The speaker has developed stronger self-belief, recognizing they can be a winner.

Question 29

How does the speaker turn negative thoughts into positive ones?

Answer 29

The speaker actively seeks positives from any run, even if not successful.

Question 30

What strategies did the speaker use to handle distractions during the Olympics?

Answer 30

The speaker prioritized personal needs, handled distractions in blocks, and focused on their routine.

Question 31

What was the speaker's perspective on focusing during competition?

Answer 31

The speaker learned to focus on performance rather than outcomes, concentrating on necessary actions.

Question 32

What did the speaker do to recover focus during the race?

Answer 32

The speaker used self-talk to regain focus after losing balance during the race.

Question 33

What mindset did the speaker adopt after winning the Olympic gold?

Answer 33

The speaker had a relaxed mindset and focused on key thoughts rather than the outcome.

Question 34

What is the speaker's approach to ongoing learning from performances?

Answer 34

The speaker aims to extract positives from every performance, regardless of the outcome.

Question 35

How has the speaker's willingness to follow their own path evolved?

Answer 35

The speaker learned to trust themselves and take risks for personal performance needs.

Question 36

What did the speaker do to manage attention after winning the gold medal?

Answer 36

The speaker learned to listen to their needs and say no to avoid burnout.

Question 37

Fill in the blank: The speaker practiced mental imagery every single day through their _______.

Answer 37

injury

Question 38

True or False: The speaker felt pressure to win every training run.

Answer 38

False

Question 39

Fill in the blank: The speaker concentrated on small sections of the course to keep the _______ off.

Answer 39

pressure

Question 40

What is a key lesson learned about saying no?

Answer 40

It's OK to say no and to look after myself first. ## Footnote This emphasizes the importance of self-care and recognizing personal limits.

Question 41

Why is it important for athletes to listen to their bodies?

Answer 41

To prevent total exhaustion and to ensure optimal performance. ## Footnote Athletes often realize they need rest before reaching a point of burnout.

Question 42

What is the significance of believing in one's program as an athlete?

Answer 42

Believing in the program is crucial for winning races and maintaining focus. ## Footnote Confidence in one's training directly impacts performance.

Question 43

How did family support impact the athlete's career?

Answer 43

Family support helped prioritize relationships and provided a sense of balance. ## Footnote The athlete found that maintaining a private life enhanced performance.

Question 44

What is the most important lesson learned from every race?

Answer 44

Always learn something from everything that happens and apply it to the next event. ## Footnote This approach fosters relaxation and better focus during competitions.

Question 45

What advice is given for pursuing excellence?

Answer 45

Believe in yourself and try 100 percent to be as good as you can be. ## Footnote Self-belief is essential, regardless of the outcome.

Question 46

How do mental skills developed in sports apply to daily life?

Answer 46

They help deal with distractions and maintain a positive outlook. ## Footnote Skills like focus and relaxation are transferable to various life situations.

Question 47

What is a key to achieving goals according to the athlete?

Answer 47

Being completely focused is essential for achieving goals. ## Footnote Focus and confidence are interconnected for success.

Question 48

What sustainable mental skills did the athlete carry into her life after sports?

Answer 48

Skills like focusing, goal setting, and learning from mistakes. ## Footnote These skills are applicable in work, parenting, and personal growth.

Question 49

What process contributes to ongoing improvement in various areas of life?

Answer 49

Trying, analyzing, learning, and trying again. ## Footnote This iterative process fosters confidence and belief in oneself.

Question 50

True or False: The athlete believes that their best is always the same every day.

Answer 50

False. ## Footnote The athlete acknowledges that some days their best may vary, which is acceptable.

Question 51

Fill in the blank: The athlete emphasizes the importance of _______ in pursuing goals.

Answer 51

[determination] ## Footnote Determination is highlighted as a key trait for success.

Question 52

What should one do when facing mistakes according to the athlete?

Answer 52

Learn from mistakes and act on them. ## Footnote This approach leads to growth and improvement.

Question 53

What does the athlete suggest about enjoying challenges?

Answer 53

Always remember to try to enjoy the challenges and have fun. ## Footnote Enjoyment in the process can enhance performance and satisfaction.

Question 54

What is the role of goal setting in the athlete's philosophy?

Answer 54

Make the plan, do some goal setting, and adjust the goals as needed. ## Footnote Flexibility in goals is crucial for adapting to circumstances.