Performance Psych (2) Flashcards
(29 cards)
What is personality?
Psychological qualities that contribute to an individual’s patterns of feeling, thinking & behaving
There is a Five Factor Model of Personality aka the “Big Five”.
What are the 5 factors?
Openness
- to new experience/ideas
Conscientiousness
- always prepared
Extraversion
- social & loud
Agreeableness
- take time out for others
Neuroticism
- worry about things
Hollander produced a model which splits personality into three layers. what are they?
Role related behaviour (surface personality)
Typical response
Psychological core (“real you”)
Maslow created a hierarchy of needs for someone to be motivated.
The original model has 5 needs, what are they?
PSLES
Physiological
Safety
Love & belongingness
Esteem
Self-actualisation
What is the self-determination CONTINUUM in relation to motivation?
What are the 2 key elements of this theory? EI
A need for growth as a human being drives behaviour - people are always actively seeking to grow & improve
INTRINSIC MOTIVATION
(do activity because of the interest & enjoyment in task itself)
EXTRINSIC MOTIVATION
(do activity because of external outcomes of task)
Explain the achievement goal theory
What goals is it made up of?
Suggests people are motivated by either mastery or performance goals
- MASTERY GOALS
(wanting to complete a task for purpose of self improvement & learning as much as possible, leading to greater intrinsic motivation) - MASTERY AVOIDANCE
(avoid task because they feel they won’t learn as much as they need in order to complete the task) - PERFORMANCE GOALS
(desire to complete a task in order to out perform a peer group, appear superior, win extrinsic rewards) - PERFORMANCE AVOIDANCE
(avoid task to evade embarrassment, shame, self doubt or public failure)
What are the 3 transformational leadership qualities?
Vision
Support
Challenge
Explain Culture
Ideas, customs & social behaviour of a particular people or society
Explain safety points of breathing techniques
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S P H M C P
SAFE - perfectly safe for vast majority of people
POWERFUL - theres powerful exercises that can be similar to performing high-intensity interval training
H&F - some techniques are only suited to those with reasonably good health & fitness
MED ISSUES - need consultation with a medical practitioner prior to long breath holds
CHALLENGING - while some exercises are challenging, should never feel stressful
PREGNANCY - strong breath holds are not suitable
Explain the 3 dimensions and benefits of functional breathing
BBC
Biomechanical - function of diaphragm
Biochemical - relative level of carbon dioxide in blood
Cadence - speed at which you breathe
What are the 8 benefits of functional breathing?
I D R M H SFCC P F
Improves blood circulation & oxygen delivery to cells
Dilates upper airways (nose) & lower airways (lungs)
Reduces onset & endurance of breathlessness
Maintains parasympathetic - sympathetic balance
Increases HRV
Improves sleep, focus, concentration & calm
Improves posture & spinal stabilization
Improves functional movement to reduce risk of injury
What is the self-determination THEORY in relation to motivation?
What are the 3 innate needs it argues human motivation requires? ACR
Approach to understand motivation & behaviour in sport
AUTONOMY
(feel responsible for one’s behaviour/choice)
COMPETENCE
(feel effective in bringing about desired outcomes)
RELATEDNESS
(feel securely connected to & understood by others)
Explain how stress effects breathing
5
B F M O U
Breathing becomes faster
Frequent sighing
More noticeable
Oral breathing
Upper chest breathing
Explain the 5 types of breathing to evoke relaxation
S R S N D
Slow down breathing
- slow, deep breathing stimulates vagus nerve (part of parasympathetic NS)
Regular breathing
Soft breathing
Nose breathing
Diaphragmatic breathing
What is attentional control aka concentration?
Which areas of the brain is this performed by?
Refers to individuals capacity to choose what they pay attention to
Performed by frontal areas of brain
Closely linked to other executive functions such as, working memory
Define and explain mindfulness
Awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally
Mindfulness is a quality
Meditation is a practice
Mindfulness is the awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.
In which 5 ways can mindfulness training can help?
Reduce stress
Reduce mental components of anxiety
Feel calmer
Choose how to respond to situations
Improve attentional control
To become proficient in mindfulness, what is required?
What various mindfulness methods are there?
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B M W G Y C
Regular practice is required -everyday for 5-15 mins is recommended
- Body scan practice
- Mindful breathing, intention setting & eating
- Walking, sitting, shaking, music, meditation, dance
- Gratitude list
- Yoga
- Connect to your senses
Define and explain meditation
What are 3 things practicing meditation helps us with?
A practice of intentionally spending time with our mind
- become more aware of our thoughts
- act more compassionately towards ourselves & others
- connect with the present moment
What is Psychological Skills Training?
What are the 3 phases?
The practice of mental or psychological skills to enhancing performance, increasing enjoyment, or improve self-satisfaction
- Education
- Acquisition
- Practice
What is self talk?
What are the 3 types?
What people say to themselves, out loud or in their head
- Motivational
- Instructional
- Negative
What is imagery?
What makes up the imagery framework?
PETTLEP
An experience that mimics real life experience & uses a combo of different sensory modalities
- Physical
- Environment
- Task
- Timing
- Learning
- Emotion
- Perspective
What are neurotransmitters?
What are 5 examples of neurotransmitters? D O S E A
A chemical messenger relays chemical signals from one nerve cell to the target cell
- Dopamine
(reward molecule) - Oxytocin
(bonding molecule) - Serotonin
(confidence molecule) - Endorphins
(pain-killing molecule) - Adrenaline
(energy molecule)
What is Flow State?
How many dimensions are there?
Defined as a psychological state in which a person feels efficient, motivated & happy
A person is fully immersed in an activity
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