psychological skills Flashcards by chloe howe

PSYCHOLOGICAL SKILLS

what is the ultimate goal of psychological skills training?

self regulation

athlete effectively function on their own in performance setting

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PSYCHOLOGICAL SKILLS

define psychological skills training

systematic + consistent practice of mental/psychological skills to:
- enhance performance
- increase enjoyment
- increase sport/activity satisfaction

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PSYCHOLOGICAL SKILLS

basic pst (4)

relaxation
goal setting
imagery
self talk

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PSYCHOLOGICAL SKILLS

advance pst (4)

control anxiety
self confidence
motivation
attention

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PSYCHOLOGICAL SKILLS

3 common myths of pst

just for problemed athletes
its a quick fix
its just for elite athletes

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PSYCHOLOGICAL SKILLS

effectiveness of pst (4)

psychological + psychosocial improve performance
lasts roughly 1 month
better when coach delivers info
greater effect on men v women

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PSYCHOLOGICAL SKILLS

3 types of anxiety

behavioural
somatic
cognitive

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PSYCHOLOGICAL SKILLS

what are the 2 types of coping with anxiety

PROBLEM FOCUSED

EMOTION FOCUSED

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PSYCHOLOGICAL SKILLS

what is problem focused coping

effort to manage problem causing anxiety

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PSYCHOLOGICAL SKILLS

examples of problem focused coping
(5)

info gathering
pre comp plan
goal setting
self talk
time management

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PSYCHOLOGICAL SKILLS

what is emotion focused coping

regulate emotional response to problem causing stress/anxiety

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PSYCHOLOGICAL SKILLS

examples of emotional focused coping

meditation
relaxation
wishful thinking
reappraisal
mental/behavioural withdrawal

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PSYCHOLOGICAL SKILLS

what is The Matching Hypothesis

anxiety management technique should be matched to anxiety problem

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PSYCHOLOGICAL SKILLS

what type of relaxation should be paired with:
1) cognitive anxiety
2) somatic anxiety

1) mental relaxation
2) physical relaxation

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PSYCHOLOGICAL SKILLS

muscle relaxation

what is it
who discovered

tensing specific muscle groups then relax

Jacobson 1938

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PSYCHOLOGICAL SKILLS

who developed applied variant of muscle relaxation

öst 1988

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PSYCHOLOGICAL SKILLS

what does breathing in / out do to muscle tension

in = increase
out = decrease

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PSYCHOLOGICAL SKILLS

when to breath in sports

break in play e.g: before tennis serve
enhance skill execution e.g: powerlfting brace

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PSYCHOLOGICAL SKILLS

what is pressure training AKA

SIT, stress inoculating training

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PSYCHOLOGICAL SKILLS

pressure training
3 elements that may stress athlete (3)

TASK STRESSOR: equipment

ENVIRONMENT STRESSOR: heat

PERFORMER STRESSOR:
restrict tactical info to replicate gameplay

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PSYCHOLOGICAL SKILLS

what is pressure training used for?

teach athletes how to cope with these things under pressure

make athlete aware why doing it

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PSYCHOLOGICAL SKILLS

3 types of self talk (3)

Study These Flashcards

POSITIVE - keep going

INSTRUCTIONAL - eyes on the ball

NEGATIVE - you’re going to loose

PSYCHOLOGICAL SKILLS

how can self talk be a POSITIVE PSYCHOLOGICAL SKILL

Study These Flashcards

increase concentration

increase self confidence

PSYCHOLOGICAL SKILLS

how can self talk be a NEGATIVE PSYCHOLOGICAL SKILL

Study These Flashcards

negative internal distractor to attention + concentration

PSYCHOLOGICAL SKILLS early ideas of cognitive therapy self talk draws on (2)

- rational emotional behaviour therapy Ellis 1957 challenge athlete belief theory - cognitive therapy CBT; Beck 1975 challenge pattern between thought/ feeling/behaviour

PSYCHOLOGICAL SKILLS what are the 2 types of ORGANIC self talk

SPONTANEOUS: what automatically comes to mind "what a stupid shot that was" GOAL DIRECTED: rational response to emotions "focus you can do this "

PSYCHOLOGICAL SKILLS describe strategic self talk

pre determined , plan to trigger motivational functions "bounce" "focus" "breathe"

PSYCHOLOGICAL SKILLS things to consider when using pst (3)

individual differences culture coaching

PSYCHOLOGICAL SKILLS what is thought stopping

trigger ord to stop thoughts e.g: "stop"

PSYCHOLOGICAL SKILLS what is negative--positive self talk known as

reframing

PSYCHOLOGICAL SKILLS ways to turn - to + self talk (5)

phrases short/specific + phrases phrases with meaning speak kindly repeat phrases often

PSYCHOLOGICAL SKILLS what is imagery

craft / recreate experience in the mind

PSYCHOLOGICAL SKILLS what is it called when you can't use imagery

aphantasia

PSYCHOLOGICAL SKILLS 6 senses that help create imagery

see smell taste touch hear kinesiology

PSYCHOLOGICAL SKILLS what does imagery help?

motor performance, motivation, effective outcome

PSYCHOLOGICAL SKILLS when is imagery most effective?

combined with physical practice the more you do the better

PSYCHOLOGICAL SKILLS 4 things to consider when using imagery

WHEN WHERE: practice right after performance as heightened sense WHY: motivation, cognitive WHAT

PSYCHOLOGICAL SKILLS what is specific motivational imagery

GOAL ORIENTATED imagine winning medal

PSYCHOLOGICAL SKILLS what is general motivational imagery

arousal imagine quiet and calm to relax

PSYCHOLOGICAL SKILLS what is specific cognitive imagery

skill image on parallel bars correctly

PSYCHOLOGICAL SKILLS 3 imagery theories

psychoneuromuscular symbolic learning bioinformational

PSYCHOLOGICAL SKILLS psycho-neuro-musuclar theory

imagery produces similar neuromuscular activity to actual movement

PSYCHOLOGICAL SKILLS symbolic learning

imagery create 'blue print' of skill enables cognitive rehearsal

PSYCHOLOGICAL SKILLS bioinformational (3)

stimulus: belt, chalk response: how it feels meaning: what you make of it

PSYCHOLOGICAL SKILLS PETTLEP

Physical nature of task Environmental specifics Task type Timing of movement Learning movement content Emotion of movement Perspective of person

PSYCHOLOGICAL SKILLS where did our knowledge of goal setting originate

industrial + organisational settings e.g: typing, truck loading

PSYCHOLOGICAL SKILLS the goal setting theory by ________ & ________, ____

Locke & Latham 1990

PSYCHOLOGICAL SKILLS what is the goal setting g theory

end state / aim of action were working towards

PSYCHOLOGICAL SKILLS how does the goal setting theory propose goal setting works (4)

direct focus away from irrelevant task energises work more persistant through difficulty task relevant strategies discovered

PSYCHOLOGICAL SKILLS goal characteristics (5) , Locke & Latham

1. goal difficulty 2. goal specificity 3. goal proximity 4. goal source 5. goal types

PSYCHOLOGICAL SKILLS SMARTER targets

Specific Measurable Actioned Resourced Time based Evaluated Reset

PSYCHOLOGICAL SKILLS achievement goal theory (Nicholls) _____ vs ___ approach

task vs ego what does success mean to you task: improve skill mastery ego: comparing yourself to others

PSYCHOLOGICAL SKILLS examples of: 1. performance 2. process 3. outcome

1. increase shoot accuracy to 10% 2. scan for best target to pass to 3. winning match

psychological skills Flashcards

(53 cards)