exam one 4

Question 1

Self-Talk:

Answer 1

the internal dialogue you carry on with yourself, which includes your
reactions, feelings, or instructions to your interactions
-

Question 2

Main source of confidence

Answer 2

• Thought patterns dictate response  repetitions
• Use as remote control
• Be your own biggest fan  24 hours/day
• “Hard on ourselves yet not always honest with ourselves.”

Question 3

Self-Talk Process
Steps:
1. Event Occurs

Answer 3

S1: Quarterback misses open receiver on 2nd down
S2: Quarterback misses open receiver on 2nd down

Question 4

Self-Talk Process
Steps:
2. Immediate Self-talk/Thought Response:

Answer 4

S1: “How could I miss that throw. I’m the worst.
It’s 3rd and long now.”
S2: “I can’t believe I missed that throw. That’s okay.
I’ll hit it the next time.”

Question 5

Self-Talk Process

3. Resulting Behavior

Answer 5

S1: Looks at ground with bad body language, upset, emotional, misses 3rd down throw.
S2: Mentally moves focus to next play. Executes the 3rd down throw

Question 6

Frustration Fighter:
–

Answer 6

think of last time you get very frustrated
– Determine root cause or event
– Remember immediate response

Question 7

Frustration Fighter:

Answer 7

 Now with emotion gone, how do you view the situation?
 What would you want to have said to yourself in the moment that would have helped?

Question 8

Performance enhancement

Answer 8

Benefits
* Building confidence
* Shifting focus
* Skill learning
* Changing well-learned skills
* Use in routines – On-Deck Circle
* Controlling emotions
* Healing from Injury - Orlick (1991) found that “positive ST greatly impacts recovery process”

Question 9

Self-Talk
Positive - “

Answer 9

You can do this., You’ve made this shot 1000 times in practice.”
* Areas of Improvement vs. Weakness
* Affirmations

Question 10

Self-Talk
Negative

Answer 10

• Worry: “What if I screw up?
• Lack of Confidence: “I’m going to be wrong again”
• Don’t: “Don’t hit it into the water”

Question 11

Self-Talk
Neutral - Irrelevant thoughts: “What will I do later tonight?”
Instructional
* Technique (Ex. Keep elbow high, knees bent)
* Emotional Control: “Just relax and take a deep breath”

Question 12

Focus Cues:

Answer 12

Instructions and routines for process-oriented actions
– Verbal instructions
– Causes brain to focus on the present
– Prevents thoughts related to failure
– Helps mental blocks
– Ex. Gymnast numbers/song
Mechanics vs. State of Flow

Question 13

Irrational Thinking
Perfectionism

Answer 13

– Blame themselves for every defeat and setback.
– Causes fear-of-failure + too much pressure on self

Question 14

Irrational Thinking
Catastrophizing:

Answer 14

envision worst scenario (blow out of proportion)

Question 15

Irrational Thinking
One-trial generalizations

Answer 15

value attached to accomplishments
– Conclusion based on a single incident.
– Leads to labeling (ex. Choker, loser)
– “If happens once, it will happen every time”

Question 16

Personalization:

Answer 16

constantly comparing self to others.

Question 17

Fallacy of fairness and ideal conditions:

Answer 17

“It’s not fair!”
 Reality = “Not fair” usually means not getting what one wants

Question 18

Blame Game:

Answer 18

always someone else’s fault

Question 19

Emotional & Polarized Thinking

Answer 19

 Everything black and white, good or bad (no middle ground)
Emotional Language:
* Always
* Never
* Worst Luck

Question 20

Logical Brain 

Answer 20

Prefrontal Cortex
- Rational thought/judgment
- Intellect
- Grows until 25 years old
- Decisions based on knowledge

Question 21

Emotional Brain 

Answer 21

Amygdala
- Basic survival instincts
- Fear and anxiety
- Fight, flight, freeze response
- Decisions based on emotional intelligence

Question 22

Emotions are Reactions  challenge consistency

Answer 22

 When emotional, decision-making brain switches
 More stressed = brain overload
 higher chance making emotional decision.
 Self-talk based in emotion, not logic

Question 23

Affirmation Statements:

Answer 23

short positive statements said to yourself that can help
focus on your goals and get rid of self-defeating beliefs

Question 24

Thought-stoppage (Self-Talk Log)

Answer 24

1. Awareness: Recognize a negative thought
2. Use a verbal thought stopping cue (Ex. The word “Stop!)
3. Positive thought replacement
4. Resulting Behavior

Question 25

Re-Focus Technique

Answer 25

3-5 second process to get yourself mentally on track
1) Focal Point
2) Deep Breath
3) Self-talk Statements

Question 26

Cognitive Reframing:

Answer 26

creating alternative perspectives of looking at as situation
- Randy Couture conversation
- “The roommate” – Randy Couture
- “What’s the worst that could happen?”
- Caring less about results  Helps relaxation + less pressure
- Reframe situations from different P.O.V. (Ex. Car Accident)