Imagery

Question 1

What Is Imagery?

Answer 1

Imagery in sport is the process of creating or re-creating an experience in the
mind with the goal of enhancing performance (Morris, Spittle, & Watt, 2005).

Imagery involves all the senses: Visual, kinesthetic, auditory, tactile, and
olfactory.

Question 2

Imagery is a form of?

Answer 2

Simulation that involves recalling

from memory pieces of information stored from experience and shaping those pieces into meaningful images.

Question 3

Cummings & Williams (2012) identified five characteristics of imagery:

Answer 3

◦ Modality
◦ Perspective
◦ Angle
◦ Agency
◦ Deliberation

Question 4

Psychological intervention studies show that imagery:

Answer 4

Combined with other psychological strategies enhances performance and other
psychological variables such as confidence and coping.

Question 5

Where do athletes use imagery?

Answer 5

Athletes employ imagery more in competition than in training.

Question 6

When do athletes use imagery?

Answer 6

Athletes use imagery before, during, and after practice; outside of practice; before, during, or after competition; and for injury
rehabilitation

Question 7

Why do athletes use imagery?

Answer 7

For motivational and cognitive functions

Question 8

Functions of imagery: motivational

Answer 8

Motivational general mastery

Motivational general arousal

Question 9

Functions of imagery: cognitive

Answer 9

◦ Cognitive specific

◦ Cognitive general

Question 10

What do athletes image?

Answer 10

Aspects: Surroundings, the positive or negative character of images, the senses involved, the perspective (internal vs. external)

Question 11

Internal perspective

Answer 11

Is visualising the execution of a skill from your own vantage point (as if you had a camera on your head).

Question 12

External perspective

Answer 12

is visualising yourself from the perspective of an outside observer (as if you were watching yourself in a movie)

Question 13

Uses of Imagery

Answer 13

Whether a person uses an internal or external image appears to be less important than choosing a comfortable style that produces clear, controllable images

Question 14

Nature of the task

Answer 14

Imagery affects performance the most on cognitive tasks.

Question 15

Skill level of the performer

Answer 15

Imagery helps performance for both novice

and experienced performers; effects are somewhat stronger for experienced performers.

Question 16

Imaging ability

Answer 16

Imagery is more effective when individuals are higher in their ability to imagine (have better vividness and control).

Question 17

Combination with practice

Answer 17

Imagery should be used in addition to (not

instead of) physical practice

Question 18

Personality

Answer 18

Certain personality characteristics may be linked with effective imagery (e.g., narcissism).

Question 19

How Imagery Works: Five Theories

Answer 19

1. Psychoneuromuscular theory
2. Symbolic learning theory
3. Triple code model
4. Bioinformational theory
5. Psychological skills explanations

Question 20

Psychoneuromuscular theory (Carpenter, 1894)

Answer 20

◦Imagery programs muscles for
action.
◦ Imagery facilitates the learning
of motor skills because imagined
events innervate the muscles as
physical practice of the
movement does; they
strengthen neural pathways.

Question 21

Symbolic learning theory

Answer 21

◦ Imagery helps us understand movement patterns.

◦ Imagery functions as a coding system (as mental blueprints) to help people understand and acquire movement patterns.

Question 22

Bioinformational theory

Answer 22

◦ Images are made of stimulus and response propositions.
◦ It is critical to imagine not only stimulus propositions (statements that describe the scenario to be imagined) but also response propositions (imaginer’s response to the scenario).

Question 23

Triple code model (Ahsen, 1984)

Answer 23

◦ Imagery comprises the image, somatic response, and meaning of the image.
◦ Primary importance is placed on the psychophysiology of imagery and understanding the imagery parts: the Image, the Somatic response, and the Meaning of the image (ISM).

Question 24

Psychological skills hypothesis

Answer 24

◦ Imagery develops mental skills.
◦ Imagery develops and refines mental skills (e.g., concentration and
confidence) and reduces anxiety.

Question 25

Psychological Explanations for Imagery Effects

Answer 25

Attention–arousal set theory: Imagery functions as a predatory set that assists in reaching optimal arousal. Psychological skills hypothesis: Imagery enhances feelings of confidence, reduces anxiety levels, and increases concentration.

Question 26

Uses of Imagery

Answer 26

* Improve concentration. * Enhance motivation. * Build confidence. * Control emotional responses. * Acquire, practice, and correct sport skills. * Acquire and practice strategy. * Prepare for competition. * Cope with pain and injury. * Solve problems

Question 27

Keys to Effective Imagery- Vividness

Answer 27

Use all the senses to make images as vivid and detailed as possible. Exercises ◦ Imagine being at home. ◦ Imagine a positive performance of skills. ◦ Imagine a best performance.

Question 28

Keys to Effective Imagery- Controllability

Answer 28

Learn to manipulate your images so they do what you want them to do. ``` Exercises ◦ Imagine controlling a performance. ◦ Imagine controlling your emotions. ◦ Imagine controlling a performance against a tough opponent. ```

Question 29

Exercise technique

Answer 29

Imagery to help develop perfect exercise | technique

Question 30

Aerobics routines

Answer 30

Imagery to help develop routines

Question 31

Exercise context

Answer 31

Imagery to create a particular scene or environment

Question 32

Appearance images

Answer 32

Imagine your body as you would like it to be

Question 33

Competitive outcomes

Answer 33

Images doing well

Question 34

Fitness and health outcomes

Answer 34

Images related to improvements in fitness and health

Question 35

Emotions and feelings associated with imagery

Answer 35

Images that increase arousal and excitement or reductions in stress

Question 36

Exercise self-efficacy

Answer 36

Images that provide confidence to sustain | workouts

Question 37

Developing an Imagery Training Program

Answer 37

Tailor imagery programs to an athlete’s individual needs, abilities, and interests. The first step in developing an imagery program is evaluating the athlete’s imagery skills. Imagery must be individualised and practiced. Hence, it should be built into an athlete’s daily routine.

Question 38

Imagery guidelines

Answer 38

``` ◦ Practice in many settings. ◦ Aim for relaxed concentration. ◦ Set realistic expectations, sufficient motivation. ◦ Use vivid and controllable images. ◦ Apply imagery to specific situations. ◦ Maintain positive focus. ◦ Consider use of videotapes, DVDs, and audiotapes. ◦ Include execution and outcomes. ◦ Use good timing of imagery. ```

Question 39

PETTLEP Model of Imagery

Answer 39

``` Physical nature of the movement Specifics of the environment Task type Timing of the movement Learning the content of the movement Emotion (meaning to the individual) Perspective (internal vs. external) ```

Question 40

Developing Imagery Scripts

Answer 40

``` Five Ws to consider when planning an imagery script ◦ Who: Age, sport, competitive level ◦ Where: Training and competition environment ◦ When: Before, during, or after competition or training ◦ Why: The goal of the imagery ◦ What: The content of the image ```

Question 41

Tips for using Imagery

Answer 41

* Use all senses * Be as vivid as possible and have as much control as possible * Real time * Have an internal and external perspective * Be relaxed * If they are struggling with imagery….use pictures or videos * Start with short sessions * Start with easy images

Question 42

When to Use Imagery

Answer 42

``` • Before and after practice • Before and after competition • During the off-season • During breaks in action (in practice and competition) • During personal time • When recovering from injury ```

Question 43

What are the different types of Imagery?

Answer 43

Internal External Mastery Coping

Question 44

Define Mastery imagery

Answer 44

You imagine yourself exactly as you would want to (idea situation)