Exam 2
staleness
a state in which the athlete has difficulty maintaining standard training regimens and can no longer achieve previous performance results: overall physical and emotional lull, early warning signs of burnout
adherence strategies
behavior modification: prompts, coaching reinforcement: self-monitoring (recording), attendance/participation rewards cognitive/behavioral: goal setting specific, measurable, action oriented, realistic yet challenging, timeline, self determined dissociation: listen to music, distracting yourself from the movement or pain associated with the action association: focusing on how it feels to do the activity decision making: decision balance sheet, pros and cons social support: group exercise, exercise partner, encouragement or assistance from friend/family intrinsic approaches: focus on the experience, process orientation, self-determination, purpose/meaning
what are potential eating disorder risk factors for collegiate student athletes?
being female, in a sport where leanness is idealized, in a sport with aesthetic component, in a weight class sport
what is self confidence?
belief that you can successfully perform a desired behavior generally considered a global and relatively stable trait
what are the common problems in goal setting?
convincing athletes to set goals, failing to set specific goals, setting too many goals too soon, failing to adjust goals, failing to recognize individual differences, not providing follow up and evaluation
robazza article (2003)
examined self regulation strategies upon emotions and body symptoms of athletes within **IZOF** framework 8 male high level italian athletes results: prelim support for effectiveness of mental training strategy to improve competition performance * further research needed to explore IZOF model and develop intervention strategies
what are SMARTS goal setting principles?
S- specific M- measurable A- action oriented (something you act upon) R- realistic but challenging T- time based (a timeline to happen) S- self determined understand how to create and improve goals using this technique
describe kubler ross stages of grief as they relate to exercise
dont always have to go through each step, we just hope theyll reach acceptance eventually. this was originally designed for grief denial, anger, bargaining, depression, acceptance & reorganization
3 characteristics/dimensions of burnout
emotional and physical exhaustion reduced sense of personal accomplishment devaluation of sport context
why are the phases of the PST programs described as a circular process?
it is a process model- evaluation at the end isnt just for the sake of 'were done"- what will you do moving forward?, things can end up differently; you can continue the programming for the individual
what is the advantage of the deep breathing technique?
its easy and effective, can use in breaks in competition
imaginal experiences
key antecedent of self- efficacy involves imagining selves or others
verbal persuasion
key antecedent of self-efficacy deception- danger of undermining credibility and trust less powerful
physiological/emotional states
key antecedent of self-efficacy perceptions of arousal/nervousness influence efficacy relaxation training; interpretations of arousal
what are the common problems in implementing PST programs?
lack of conviction (by athlete)- not wanting to do something new, not convinced that it will even help lack of time (by athlete)- priorities, integrating PST into practice time lack of sport knowledge (by consultant)- PST consultants working in sports where they arent necessarily knowledgable lack of follow up (by both athlete and consultant)- do not expect results from going for only one or two sessions *myths: not useful, only for "problem" athletes, only for elite athletes, just provides a quick fix
self determination theory of brunout
least self determined-> most self determined (amotivation, external, introjected, identified, integrated, intrinsic) basically a scale that says how motivated an individual is and where they fall on the scale amotivation, external, and introjected are all NOT self-determined identified, integrated, intrinsic are self-determined
common psychological reactions to retirement
loss of confidence in ability to cope w life situations, lack of camaraderie w teammates, lack of self identity
vicarious experiences
modeling, watching someone else accomplish the skill not as effective as experience but still a key antecedent of self efficacy
van raalte et all 1994
more negative than positive self talk
performance accomplishments
most dependable- key antecedents of self-efficacy most powerful effects on self efficacy coaching tactics to elicit feelings or successful performance
what are the key antecedents of self efficacy?
most important part bc its correlated pretty strongly w performance - performance accomplishments - vicarious experiences-modeling - verbal persuasion - imaginal experiences - physiological/emotional states
burnout
multidimensional cognitive-affective syndrome characterized by dimensions of: emotional and physical accomplishment, devaluation of sport context largely conceptualized as a response to chronic negative stress
explain how thought stopping/reframing can be used to increase attention, control emotions, or cue techniques
thought stopping and reframing replace negative thoughts with more positive self statements- the positive statement provides you with an alternative focus to replace the negative statement. these can hep to shift your intentional focus to the positives of the situation and control your negative emotions
list and describe some common uses of imagery
to improve concentration, enhance motivation, build confidence, control emotional responses, develop sport skills, acquire an practice strategy, competition preparation, cope w pain and injury (rehab), and solve problems
what senses should you use when you do imagery
visual, auditory, tactile, and olfactory
what is reframing? describe appropriate guidelines for its use
what am i supposed to be looking at and focusing on changing a negative into a positive self-statement. this positive statement provides you with an alternative focus to replace the negative statement. must be positive but also believable
self talk event: very tired during a race; displaying negative self talk
50-80% of self talk is negative example: i dont think i can make it response: hopelessness, frustration, distraction
What is the ultimate goal of PST?
Self-regulation: the ability to work toward ones short and long term goals by effectively monitoring and managing one's thoughts, feelings, and behaviors
overtraining
short cycle of high levels of training that are near or at a maximal capacity part of training cycle (overload) in which training is raised and then lowered in order to make the body more fit principle of exercise physiology
what are the 4 components of attention?
- focusing on the relevant cues in the environment-selective attention - maintaining attentional focus over time - having awareness of the situation and performance errors - shifting attentional focus when necessary
progressive muscular relaxation (PMR)
- objective is to teach/train contrast between tension and relaxation major premises: tension and relaxation cannot occur simultaneously, relaxation of muscles contributes to relaxation of mind, involves contracting and relaxing major muscle groups in a sequence progressing through the whole body - practice and integration: full program (30 min), abbreviated program (shorter time), relax on-site in compeition *contraction vs. relaxation: if we can overemphasize contraction then we can equally emphasize the relaxation
two primary explanations for the stress injury relationship
1. attentional changes: stress creates a narrowed attention by disrupting an athlete's peripheral vision- this causes athletes to misperceive situations that may cause injury. stress can also cause distraction in the form of irrelevant thoughts 2. muscle tension: high stress can be accompanied by increased muscle tension which interferes w coordination; major life changes ^primary 3. toughness: many coaches promote an attitude of maximal effort all the time, by rewarding such effort w/o also emphasizing the need to recognize and accept injuries, coaches encourage their athletes to play hurt or take undue risks; discomforts and pain vs injury 4. worthlessness: athletes may be socialized to feel worthless if theyre hurt. this attitude develops in many ways; no tangible contribution toward winning, lack of playing time=lack of importance, possibly removed from social interactions
what is the self fulfilling prophecy effect?
1. coaches form expectations based on: person cues (body size, gender, race, social skills), performance cues 2. coaches expectations affect their own behavior: frequency of interactions/feedback w athletes, quality/type of interactions/feedback w athletes 3. coaches behavior affects athlete performance and behavior: degree of skill improvement, perceptions of competence, self esteem, goals 4. athlete performance confirms coach expectations: reinforces coach beliefs, some athletes are resilient many are not, at risk for this- children and late maturing adolescents, members of groups susceptible to stereotypes (race, gender)
What are the 4 steps in a PST program and what happens in each step?
1. education and assessment: goal is for participants to quickly recognize how important it is to build their PST repertoire and how those skills affect performance. They understand what it can and cant do, understand importance, have patience. 2. Acquisition phase Focuses on strategies and techniques for learning the various psychological skills What does the athlete need? Develop new strategies/techniques based on athletes needs Prioritize and limit the number of new skills introduced at one time Learn basic skills away from the playing field- goal setting, relaxation training, imagery, self talk etc. 3. Practice phase Automation Practicing until skill can be performed without a lot of higher level cognitive control Integration Use the skill or versions of it in practice, then competition Gradually introduce Find ways to adapt the skill to avoid disrupting performance Simulation Re-create the situation that requires use of skill in a practice setting to get real world experience before using it in real competition 4. Evaluation phase Was the PST program carried out as planned? Did the athlete improve their mental skill? Did the athlete meet the goal of the program/solve the initial problem? Subjective and performance feedback Reassessment: what could be modified or done next to deal w problems or aid further improvement?
5 misconceptions of confidence
1. either you have it or you done 2. only positive feedback can build confidence 3. success always builds confidence 4. confidence equals outspoken arrogance 5. mistakes inevitably destroy confidence
enhancing self efficacy
1. ensure successful experiences: developmental sequences, modify activities, performance aids, physical guidance, optimal challenges (realistic goals) 2. modeling techniques: effective demonstrations, peer models (age, gender, ability), coping models (gradual improvement) 3. positive communication techniques: praise given specific to accomplishments, liberal use of instruction on how to improve, encouragement given specific to skill attempts, praise effort adherence and attitude 4. reduce anxiety: relaxation techniques, imagery, concentration techiniques
describe the sport confidence model. what are the four levels?
1. factors influencing sport confidence - demographics and personality, organizational culture 2. sources of sport confidence - achievement, self-regulation, social climate 3. constructs of sport confidence: - confidence in decision making skills, confidence in physical skills and training, confidence in resiliency 4. consequences of sport confidence: - affect/ behavior/cognition
what are the five stages of the PST?
1. problem identification: recognize the problem, determine that change is possible, and take responsibility for finding a solution 2. commitment: demonstrate desire to deal with the problem or obstacle 3. execution: self-evaluate, self-monitor, develop appropriate expectancies, and self-reinforce 4. environmental management: plan and derive strategies to manage the environment 5. generalization: how much these skills can transfer over to other aspects of life ***the best time to begin a PST program w an athlete/team is the OFFSEASON
what are the two characteristics of skilled/effective imagery?
CONTROLABILITY AND VIVIDNESS - more multisensory it is, can you imagine yourself doing the action, is it realistic dont replace physical practice w imagery
difference between the 3 methods of arousal/anxiety control discussed in class
all three types are relaxation training, which are often employed as one element of a wider stress management program and can: decrease muscle tension, lower the blood pressure, and slow heart and breathing rates; want to decrease overall arousal 1. deep breathing 2. progressie muscular relaxation 3. autogenic training
what are the benefits of self confidence for athletes?
arouses positive emotions, facilitates concentration, affects goals, increases effort, affects game strategies, affects psychological momentum, and affects performance
define and differentiate attentional selectivity, attentional capacity, attentional alertness
attentional selectivity: like a search light attentional capacity: only so much we can look at so we have to pick and choose attentional alertness: problem w too big or too small of a spotlight
common issues associated w transition out of sport that can negatively affect athlete mental health and/or cognitive functioning
bitterness of being forced to retire, loss of camaraderie w teammates and relationships w coaches, lack of self-identity, loss of confidence in ability to cope w life situations, loss of adultation from fans, inability to replace the excitement of the sport adherence
common ways a practitioner may facilitate injury recovery/rehabilitation
build rapport w injured person, education (relative to injury and recovery process), teach psych coping skills- goal setting, positive self talk, imagery/visualization, relaxation training realistic expectations: prepare the individual to cope w setbacks foster social support
commitment & entrapment theory
burned out athletes experience an entrapment profile of sport commitment feel they must maintain sport involvement - participate bc they have to not want to stay in sport despite desire to leave bc of: social pressure, large investments, lack of attractive alternatives
constonguay study
cancer survivors significant predictors were physical self worth and enduring stressors
self-fulfilling prophecy effect
coaches form expectations based on: person cues (body size, gender, race, social skills), performance cues (skills, outcomes) coaches expectations affect their own behavior: frequency of interactions/feedback w athletes, quality/type of interactions/feedback w athletes coaches behavior affects athlete performance and behavior: degree of skill improvement, perceptions of competence, self esteem, goals athlete performance confirms coaches expectations: reinforces coach beliefs, some athletes resilient, many are not, at risk athletes for this phenomenon: children and late maturing adolescents, members of groups susceptible to stereotypes (race, gender)
describe common coaching strategies of elite athletes.
coping: constantly changing cognitive and behavioral efforts used to manage specific external and/or internal demands that are appraised as taxing or exceeding the resources of the person. only counts if the person actively tries to do something, whether beneficial or not. problem focused coping: efforts directed at changing the transaction emotion focused coping: efforts directed at changing the emotional response w/o changing the transaction **thought stopping, narrowing focus, rational thinking and self talk, positive focus, social support, PST, time management, training hard and smart, safe ways to decrease arousal- set up stressful situations in practice to develop these techniques
what are the most common mental disorders for college aged people
depression and anxiety
what is biofeedback?
designed to teach control of physiological or autonomic responses visual and/or auditory feedback of: muscle activity, skin temperature, brain wave, heart rate ie: apple watches, fitbits, other devices we can wear that give us feedback
why does goal setting work?
direct view: directs attention to important elements, mobilizes and prolongs effort and fosters the development of new learning strategies, set goals will lead to motivation and performance outcomes indirect view: goal setting leads to increased confidence, reduced anxiety, enhancing satisfaction and therefore increases performance; setting goals will lead to higher satisfaction, they lead to a plan and confidence which can enhance satisfaction
self talk event: very tired during a race; displaying positive self talk
example: ive got the endurance to push through response: motivation, increased effort
self talk event: very tired during a race; displaying instructional self talk
example: keep tall and relaxed response: focus, motivation
what do we know currently about the relationship btw exercise, depression, and anxiety?
exercise associated w lower levels of both depression and anxiety symptoms; some studies show exercise at least as effective as medication in lowering symptoms--> there are negative associations arent equal to extremely strong casual evidence-yet
autogenic training
exercises aimed at producing 6 types of sensations: heaviness in extremities, warmth in extremities, regulation of heart rate, regulation of breathing, abdominal warmth, cool forehead longer time to learn, extensive practice
common signs of poor adjustment to athletic injury
feelings of anger and confusion, obsessed w returning to play, denial, consistently coming back too soon and experiencing injury, guilt about letting the team down, withdrawal from significant others
gillham and weiler 2013 study
goal setting case study of successes/failures of an applied goal setting program in a 32 woman soccer team
what is thought stopping? How does it work? what is its purpose in regards to self talk?
having a key word to say when you notice negative self-talk happening. follow this up by replacing the thought with a more positive self statement. THE WORD DOESNT HAVE TO BE "STOP". but it can be- purpose is to recognize negative emotions toward yourself and stop them from clouding up in your brain
what are the sensations that we focus on in AT?
heaviness in extremities, warmth in extremities, regulation of heart rate, regulation of breathing, abdominal warmth, cool forehead
what kinds of person and situational characteristics may contribute to higher risk of burnout
high or conflicting demands (overload) monotonous training lack of social support poor team climate & interpersonal relationships low autonomy low rewards (including poor team performance) lengthy season overtraining doesnt always correlate to burnout
ways that stress might contribute to injury
high stress, low coping skills, low social support is the combo that most likely leads to injury
common emotional/psycho response to athletic injury
identity loss, fear and anxiety, lack of confidence, performance decrements: lowered confidence, inability to practice, expectancy to return to previous performance level relief-> a chance to take a break from a stressful environment injury related info processing emotional upheaval and reactive behavior positive outlook and coping
what is the strongest predictor of self efficacy?
if they have done the same activity in similar settings previously. if you want people to perform in certain situations you need to mimic that situation ie in practice
explain the relative effectiveness of using imagery vs. physical practice to improve performance in sport. which should be primary?
imagery should be used in ADDITION to physical practice. physical practice is better than imagery practice. imagery is not more effective that physical practice over the same time period, but it is effective when added above and beyond physical practice
define imagery. describe the process. what are the components?
imagery: creating or recreating an experience of the mind...visualization. involves recalling from memory pieces of info stored from experience and shaping these pieces into meaningful information -recall and construct the information- happens in the execution stage of the self regulation model dont replace physical activity withy imagery
psychological benefits of exercise
increases: assertiveness, confidence, emotional stability, intellectual functioning, internal locus of control, memory, perception, positive body image, self-control, well-being, work efficiency decreases: substance abuse, anger, anxiety, confusion, depression, headache, hostility, tense, work errors psychological: enhanced feeling of control, feelings of competence and self-efficacy, positive social interactions, improve self concept and self esteem, fun, enjoyment
describe techniques which could increase athlete arousal.
increasing breathing rate, act energized, self talk: mood words & positive self statements, energizing music, energizing imagery, precompetitive workout
common reason for initiating, continuing, and discontinuing from sport? starting and discontinuing exercise?
initiate sport: most start for weight reasons, sense of enjoyment, being around peers, health benefits, youre good at it, confidence, social support, affiliation, excitement, challenge of compeition discontinue sport: injury, unhappiness, burnout, lack of interest, decrease in motivation, neg social relationships, other priorities, you get cut or dont make the team, dislike coach, pressure, hard training participation of sport: competence/skill development, fun, affiliation, excitement/challenge of competition, fitness discontinuation of sport: other interests, lack of ability, lack of fun and excitement, pressure, hard training, dislike of coach, lack of teamwork barriers: lack of time, energy, motivation, knowledge and facilities
explain the difference between an internal and external perspective.
internal is like virtual reality external is you in space w other people, or watching film
common and external attentional distractors
internal: attending to past events, attending to future events, choking under pressure, overanalyzing body mechanics, fatigue, inadequate motivation external: visual distractors, auditory distractors
deep breathing
one arousal regulation technique - easy, effective - breathing out decreases muscle tension but tendency in stressful situation to hold breath or increase breathing rate - deep, diaphragmatic breathing at a slow and controlled pace- complete breaths, rhythmic breaths 4-4-4 count - best use in competition: during breaks in action *trying to regulate physiological symptoms
give examples of outcome, performance, and process goals
outcome: winning regardless of how you perform performance: more master, ie run a certain time process: consistently making an effort to accomplish goals
broad findings regarding exercise, personality, and cognitive functioning
personality: hardiness- personality style that enables a person to withstand or cope w stressful situations; exercise + hardiness-> less stress & better health exercise & development of the self- body satisfaction-> self esteem cognitive functioning- exercise-> acute effects on memory, cognition disease/disorders-> ADHD long term outcomes-> exercise protective against normal effects of aging on the brain
physiological and physiological explanations or psych health benefits of exercise
psych: enhanced feelings of control, feelings of competence and self efficacy, positive social interactions, improve self concept and self esteem, fun, enjoyment physio: increased cerebral bloodflow, changes in neurotransmitters (serotonin), increases in maximal oxygen consumption and delivery, reductions in muscle tension, structural changes in brain, increased serum concentrations in neuro-receptors
define and differentiate the 4 theories of imagery from lecture
psychoneuromuscular theory: vividly imagined events innervate the muscles in somewhat the same way that physically practicing the movement does symbolic learning theory: using a mental blueprint, the understanding and acquiring of mental skills bioinformational theory: stimulus response, you visualize the stimuli and the response youre trying to pair w the stimuli triple code model: image, somatic response, meaning (ISM). think that people assign perceptual meaning- a phenomenological perception
what can you recommend to prevent athletes from developing symptoms associated with burnout?
schedule appropriate time outs from practice and competition, keep the team in excellent physical condition, maintain positive outlook through positive self talk
what is the difference between self-efficacy and self-confidence?
self efficacy: the strength of a person's conviction that they can execute the behavior needed for a successful performance in a specific situation- a state characteristic- "situation specific self confidence" self confidence- belief that you can successfully perform a desired behavior
define self-talk.
self referenced thoughts, or thoughts that we think to ourselves about ourselves
what are guidelines for the effective use of self talk?
should focus on appropriate cues that are not disruptive and should be based on the performers ability level use short, specific phrases, speak in the first person, use present tense, say w meaning and attention, speak kindly to yourself, repeat phrases often, use specific task instructions rather than general instructions, consider using metaphorical language
describe the ways to improve concentration.
simulation in practice, use cue words, use nonjudgemental thinking, establish routines, develop competition plans, practice eye control, monitor yourself, overlearn skills
what are some on-site coping/relaxation techniques for athletes? how can practice be used to train for competition?
smile in response to tension, enjoy the situation, slow down, stay focused in the present, be prepared w a competition plan, can use deep breathing **KEY: set up stressful situation in practice to develop these techniques
what are the advantages to setting both short term and long term goals
something to strive for immediately and something to strive for in the long run
identity and control model for burnout
stress is a symptom of burnout not the driving force social/organizational structure of sport leads to burnout sport-> development of burnout in young athletes: unidimensional athletic identities, perceived lack of control over sport participation, burnout in young athletes is not about individual responses to participate but about fundamental structure of sport
what are the 2 assumptions of PMR?
tension and relaxation cannot occur simultaneously relaxation of the muscles (body) contributes to relaxation of the mind involves contracting and relaxing major muscle groups in a sequences progressing through the whole body
common physical and psych responses associated w burnout
tension, state anxiety, anger, depression, insomnia/fatigue, inconsistent eating habits, susceptibility to illness, lack of concentration, neg self talk
the iceberg profile
the peak is vigor- the mood state before they had elite performances)- Morgan says elite athletes exhibit adaptive psychological profile w iceberg profile red= good, iceberg profile green= stale, opposite of iceberg- negative emotions blue= burnout
Differentiate width and direction or attentional focus. What are the 4 possible combinations of those factors and what are they used for?
width: broad vs narrow direction: external vs. internal 1. broad external- use to rapidly assess a situation, looking at the most information as possible, to get a sense of the environment 2. broad internal- used to analyze and plan 3. narrow external- used to focus exclusively on 1 or 2 environmental cues 4. narrow internal- used to mentally rehearse an upcoming performance or control an emotional state
