UNC EXSS 181 Exam 2

Given a case study like the one discussed in class, how might you assess burnout, intervene and evaluate an intervention for a potentially burned-out athlete?

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Be able to describe the ways to improve concentration discussed in lecture & the book.

Simulation in practice Use cue words Use nonjudgmental thinking Establish routines Develop competition plans Practice eye control Monitor yourself Overlearn skills

What kinds of person and situational characteristics may contribute to a higher risk of burnout?

Situational: 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 Person: Perfectionism Type A (competitive drive, easy hostility) Tendency to make attributions that have an external locus of control High trait anxiety Low self-confidence Being overly "other-oriented"

How does exercise compare to effects of medications for these disorders?

Some studies show exercise at least as effective as medication in lowering symptoms.

What are common physical and psychological responses associated with burnout?

Tension State anxiety Anger Depression Insomnia/fatigue Inconsistent eating habits Susceptibility to illness Lack of concentration Negative self-talk

What is self-confidence

The belief that you can successfully perform a desired behavior - a pretty stable trait

Differentiate width & direction of attentional focus. What are the 4 possible combinations of these factors and what are they used for?

Width= broad vs narrow Direction= external vs internal -Broad External - Use to rapidly assess a situation -Broad Internal - Used to analyze and plan -Narrow External - Used to focus exclusively on 1 or 2 environmental cues -Narrow Internal - Used to mentally rehearse an upcoming performance or control an emotional state

List and explain common internal and external attentional distractors.

Internal Distractors -Attending to Past Events -Attending to Future Events -Choking Under Pressure -Overanalyzing Body Mechanics -Fatigue -Inadequate Motivation External Distractors -Visual Distractors -Auditory Distractors

Explain the difference between internal and external perspectives in imagery.

Internal: you imagine form inside yourself External: you imagine as an out of body experience

Describe the Imagery Process

It involves recalling form memory pieces of information stored from experience and shaping these pieces into meaningful information

What is the advantage of the deep breathing technique?

It is easy and effective - it is also very quick so you can use it during breaks

What is biofeedback

It teaches control of physiological and autonomic responses to arousal (muscle activity, skin temp, brain waves, HR)

what is the strongest predictor of self-efficacy

Performance accomplishment

Understand the broad findings regarding exercise, personality and cognitive functioning.

Personality -Hardiness - personality style that enables a person to withstand or cope with 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 -Diseases/disorders --> ADHD (e.g., executive function) -Long term outcomes --> exercise protective against normal affects of aging on the brain.

What should be primary: physical practice or imagery?

Physical practice but advising imagery can enhance the effects of physical practice

The Four Imagery Theories

Psychoneuromuscular theory, Triple Code Model, Bioinformational Feedback, Symbolic Learning Theory

What are the components of imagery?

Recall and Construction

What are SMARTS goal setting principles?

S- Specific M- Measurable A- Action-oriented R- Realistic but challenging T- Time-based S- Self-determined

attentional selectivity

Selective attention refers to letting some information into the information-processing system whereas other information is screened or ignored. (search light)

What is the ultimate goal of PST?

Self Regulation: the ability to work towards one's short and long term goals by effectively motion and managing one's thoughts, feelings, and behaviors.

self-efficacy vs self-confidence

the perception of one's ability to perform a task successfully, is really a **situation-specific form of self-confidence**

Psychoneuromuscular theory

vivdly imagined events innervate the muscles in somewhat the same way that physically practicing the movement does

Outcome vs. Performance vs. process

-Outcome: winning, overall standing -Performance: self improvement ex: even though we lost, I scored a goal -Process goals: learning steps in the bigger picture ex: losing weight, eating healthy

List and describe the psychological and physiological explanations for the psychological health benefits of exercise.

-Physiological Increased cerebral blood flow Changes in neurotransmitters (e.g., serotonin) Increases in maximal oxygen consumption and delivery Reductions in muscle tension Structural changes in brain Increased serum concentrations in neuro-receptors -Psychological Enhanced feelings of control Feelings of competence and self-efficacy Positive social interactions Improve self-concept and self-esteem Fun Enjoyment

A soccer player who can pay attention to her teammates in her peripheral view while also focusing on the ball would be said to have good ______. A. Attentional alertness B. Attentional capacity C. Attentional selectivity D. Attentional focus

A

How can practice be used to train for competition?

Set up stressful situations in practice to develop these techniques.

All of the following are examples of sport-specific models of burnout EXCEPT: A. Negative-training Stress Response Model B. Self-Determination Theory C. Commitment and Entrapment Theory D. Cognitive-Affective stress Model E. All are examples of sport-specific models of burnout

E

Which of the following are considered treatment or prevention strategies for athlete burnout? A. Scheduled breaks from sport B. Maintaining a positive outlook C. Staying in good physical condition D. Enhancing communication skills E. All of the above

E

What do we know currently about the relationship between exercise, depression and anxiety?

Exercise associated with lower levels of both depression and anxiety symptoms.

What are common signs of poor adjustment to athletic injury?

Feelings of anger and confusion Obsessed with returning to play Denial (i.e., "the injury is no big deal") Consistently coming back to soon and experiencing re-injury Guilt about letting the team down Withdrawal from significant others

what is reframing? describe appropriate guidelines for its use.

-Changing a negative into a positive self-statement -Positive statement provides you with an alternate focus to replace the negative statement -Must be positive, but also believable

List the psychological benefits of exercise (e.g., both increases and decreases in psychological outcomes or functioning)?

-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

What are the predictors of self-efficacy (in order of their effect on self-efficacy)?

-Most Effective: Performance Accomplishments -Less Effective: Vicarious Experience, Verbal Persuasion, Imaginal Experiences, Physiological/Psychological States

what is thought stopping? how does it work? what is its purpose in regards to self-talk?

-Notice yourself making a negative self-statement. -Say "STOP" in your head or out loud -Follow this up by replacing the thought with a more positive self-statement (see reframing strategies, next)

List the most common reason for initiating, continuing, and discontinuing from sport?

-Reasons for participating Competence/Skill development Fun Affiliation Excitement/challenge of competition Fitness (health/appearance) -Reasons for discontinuation Other interests (sport & other) Lack of ability Lack of fun and excitement Pressure, hard training Dislike of coach Lack of teamwork

List the most common reason for starting and discontinuing exercise?

-Reasons to start Weight control Health factors (e.g., reduce risk of disease) Psychological (e.g., stress reduction) -Reasons to continue Enjoyment Increased self-esteem and confidence Socializing

what are the advantages to setting both short-term and long-term goals?

-Short term goals can lead to long-term goals -Process goals are the steps to get to a bigger picture goal

Explain how thought stopping/reframing can be used to increase attention, control emotions, or cue techniques

-To increase attention, use thought-stopping -To control emotions, use reframing -to cue techniques, use instructional self-talk

what are the guidelines for the effective use of self-talk?

-Use short, specific phrases -Speak in the first person -Use the present tense -Say with meaning and attention -Speak kindly to yourself -Repeat phrases often -Use specific task instructions rather than general instructions -Consider using metaphorical language

What are ways that stress, coping skills, & social support might contribute to injury?

-at risk individuals: high stress, low coping skills, low social support

You are a gymnast, and have high self-efficacy to do a handspring. I don't have any gymnastics training, and, as you may expect, my self-efficacy to do a handspring is low. What differences in motivation, affect, cognitions, and behavior would we expect to see in yourself compared to myself?

-lower skills -> rely on performance at the moment - (-) self-thoughts and psych states - (-) performance

What are the differences between the 3 methods of arousal control?

1. Deep breathing: simple breathing out releases tension 2. PMR: contracting and relaxing releases tension 3. Autogenic training: producing sensations in your body releases tension

4 steps of PST program

1. Education and assessment: teach importance 2. Acquisition: create strategies for learning skills 3. Practice: 4. Evaluation: did it work?

Describe the sport confidence model. What are its four levels?

1. Factors influencing sport confidence: Personality, Organizational culture 2. Sources of Sport Confidence: achievement, self-regulation, social climate 3. Constructs of sports confidence: decision making, skills, resiliency 4. Consequences of Sport Confidence: affect, behavior, cognition

What are the sensations that we focus on in Autogenic training

1. Heaviness in extremities* 2. Warmth in extremities* 3. Regulation in HR 4. Regulation in breathing 5. Abdominal warmth 6. Cool forehead

what are the two viewpoint on why goal setting works?

1. Indirect thought process view: goal setting → increases confidence which reduces anxiety and enhances satisfaction → increases performance 2. Direct mechanistic view directs your views to what important. Mobilizes effort. Prolongs effort

What are common problems in implementing PST programs?

1. Lack of conviction 2. Lack of time 3. Lack of sport knowledge (by consultant) 4. Lack of follow-up (athlete and consultant)

What are the key antecedents of self-efficacy?

1. Performance accomplishments (most dependable) 2. Vicarious experience: modeling 3. Verbal persuasion 4. Imaginal experiences 5. physiological/psychological states

What are self-regulations 5 stages?

1. Problem Identification 2. Commitment 3. Execution 4. Environmental management 5. Generalization

List some of the common coping strategies of elite athletes.

1. Thought stopping 2. Narrowing focus 3. Rational thinking and self-talk 4. Positive focus 5. Social Support 6. PST 7. PST 8. Time management 9. Training hard and smart

Which senses should you use when you do imagery?

1. Visual 2. Auditory 3. Tactile 4. Olfactory

What are the 2 characteristics of skilled imagery?

1. Vividness: detail and clear 2. Controllability: making sure you don't go negative or irrelevant

Guided by this model, how would you enhance the confidence of a young athlete who has been performing well in practice but not in games? Where would you intervene?

2) Sources of Sport Confidence (social climate, achievements)

What are 5 misconceptions of confidence?

1. either you have it or you don't 2. Only positive feedback can build confidence 3. Success always builds confidence 4. Confidence equals outspoken arrogance 5. mistales inevitably destroy confidence

What are the 4 components of attention.

1. focusing on the relevant cues in the environment (selective attention) 2. maintaining that attentional focus over time 3. having awareness of the situation and performance errors. 4. shifting attentional focus when necessary.

List some common uses of imagery.

1. improve concentration 2. Enhance motivation 3. Build Confidence 4. Control emotional response 5. Develop sport skills 6. acquire and practice strategy 7. cope with pain and injury 8. competition preparation 9. solve problems

Describe techniques which could increase athlete arousal?

1. increasing breathing rate 2. Act energized 3. Self talk: mood words and positive self-statements 4. Energizing music 5. Energizing imagery 6. Precompetitive workout

Identify the three types of self-talk, give an example of each, and indicate the expected response

1. positive/motivational ->"ex. I've got the endurance to push through"; motivation & increased effort 2. instructional -> ex. "Keep tall and relaxed"; focus and motivation 3. negative -> ex. "I don't think I can make it"; hoplessness, frustration, and distraction

what are some common on site comping techniques?

1. smile in response to tension 2. enjoy situation 3. slow down 4. stay focused in the present 5. be prepared with a competition plan

What are two assumptions of PMR?

1. tension and relaxation cannot occur simultaneously 2. relaxation of muscles contributes to relaxation of the mind

According to studies done in groups of athletes, which combination of life stress and personality factors would result in the greatest risk of athletic injury? A. Low social support and low coping skills; high trait anxiety B. High social support and high coping skills; low trait anxiety C. High social support and low coping skills; high trait anxiety D. Low social support and low coping skills; low trait anxiety

A

Jenny is a D1 ice hockey player. Lately she hasn't been feeling like herself. She is performing poorly and has lost a significant amount of weight. She is having trouble concentrating and is struggling with a lot of muscle soreness and other injuries. From these symptoms, Jenny is most likely experiencing: A. Overtraining syndrome B. Burnout C. Fatigue D. Periodized training

A

Which factors are the primary causes of exercise and sport injuries? A. Physical factors B. Social factors C. Psychological factors D. Personality factors

A

Which of the following is NOT a mechanism of choking? A. Low self confidence B. Distraction C. Anxiety D. Inadequate coping skill utilization

A

What are two primary explanations for the stress-injury relationship?

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 Muscle tension -High stress can be accompanied by increased muscle tension with interferes with coordination ~Major life changes ~Outside influences ~Lack of proper training Toughness -Many coaches promote an attitude of maximal effort all the time: "Go hard or go home" -By rewarding such effort without also emphasizing the need to recognize and accept injuries, coaches encourage their athletes to play hurt or take undue risks Worthlessness -Athletes may be socialized to feel worthless if they are hurt. This attitude develops in many ways: ~ No tangible contribution toward winning ~ Lack of playing time = lack of importance ~ Possibly removed from social interactions

Imagine you are a trainer working with a high school senior volleyball player, Natasha, on recovering from a recent ACL injury. Natasha's goal was to be the league MVP this year, and that goal is not looking possible anymore. You are working with her on setting a new goals. She suggests, "I want to play again." You suggest she modify that goal to "I want to play in at least one game before the end of the regular season." What principle of goal setting did you address when you made this modification? A. Action-oriented B. Realistic C. Time-based D. Self-determined

B

The "five stages of grief", as conceptualized by Hardy and Crace, are composed of all of the following EXCEPT? A. Denial B. Suicidal thoughts C. Depression D. Bargaining

B

Which of the following is NOT a characteristic/dimension of burnout? A. Feelings of low personal accomplishment B. Increase in training related to sport. C. Exhaustion, both physically and mentally. D. Devaluation of sport.

B

You are a certified athletic trainer for a high school football team. A player on the team, named Kyle, recently broke his femur and will be out for the rest of the season. Which of the following would be an appropriate guideline for you to follow when helping Kyle in his injury recovery process? A. Be extremely optimistic with Kyle, reassuring him of a quick recovery. B. Give Kyle a detailed outline of what his recovery process will look like. C. Encourage Kyle to return to play before his injury is healed, if he is feeling better. D. Discourage social support for Kyle, in order for him to focus on recovery.

B

_______ is defined as focusing on the relevant cues in the environment, maintaining that attentional focus over time, having awareness of the situation and performance errors, and shifting attentional focus as necessary. A. Attention B. Concentration C. Focus D. Awareness

B

What are the six exercise adherence strategies.

Behavior modification -prompts -contracting Reinforcement -self monitoring -attendance/participation rewards -feedback Cognitive/Behavioral -goal setting (SMARTS) Decision Making -decision balance sheet 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 common issues associated with transition out of sport that can negatively affect athlete mental health and/or cognitive functioning? Be able to give examples of each.

Bitterness of being forced to retire Loss of camaraderie with teammates and relationships with coaches Lack of self-identity Loss of confidence in ability to cope with life situations Loss of adulation from fans Inability to replace the excitement of the sport experience

What is the current state of the causality of these findings?

Bottom line ... There are negative associations ≠ extremely strong causal evidence ... yet.

Describe common ways a practitioner may facilitate injury recovery/rehabilitation.

Build rapport with injured person Education (relative to injury and recovery process) Teach psychological coping skills (PST) -Goal setting -Positive self-talk/thoughts -Imagery/visualization -Relaxation training Realistic expectations: prepare the individual to cope with setbacks Foster social support

What are 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

A basketball player mentally rehearsing a free throw is using this type of attentional focus: A. Broad external B. Broad internal C. Narrow external D. Narrow internal

D

Morgan, a collegiate lacrosse player, sustained a concussion when she ran into an opposing player during an important qualifying match. Morgan says that she was "so focused" on chasing down the ball, and did not see how close she was to the other player before they collided. Which explanation for injury best applies to Morgan's case?

D

Sarah's tennis coach wants to help her improve her concentration so she will have more success as a tennis player. Which of the following techniques should the coach incorporate to help Sarah improve her concentration when playing tennis?

D

You are an administrator overseeing an elite youth lacrosse club with extremely intense training and travel for the adolescent athletes. You worry about burnout and feel that advice from other athletes may be useful in prevention of burnout for the athletes up oversee. Which of the following suggestions did burned-out youth tennis players give other players to prevent burnout? A. Try to make it fun. B. Balance lacrosse/tennis with other aspects of your life. C. Don't take much time off because you will lose motivation. D. a and b E. b and c

D

Name and describe the common emotional/psychological responses to athletic injury.

Identity loss: -No longer defined as athlete/exerciser/healthy Fear and anxiety: -Concern about recovery, pain, returning to previous level of fitness/competence Lack of confidence: -Stems from inability to practice, maintain previous physical condition. May result in decreased motivation or re-injury Performance decrements: -Results from lowered confidence, inability to practice, expectancy to return to previous performance level Relief -a way out of playing Injury-relevant information processing: -Focus is on information related to the pain of the injury, gaining an awareness of the extent of the injury, and surmising how the injury happened Emotional upheaval and reactive behavior: -Marked by vacillating emotional agitation, emotional depletion, isolation and disconnection -Also, athletes may experience shock, denial, self-pity, and disbelief Positive outlook and coping: -Athlete accepts the injury and deals with it, initiates positive coping strategies, exhibits a good attitude and remains optimistic

Bioinformational feedback

Imagery consists of two main parts.. 1. stimulus proposition: describing a sensory scenario to be imagined 2. response proposition: describing reactions (racing heart) to those stimuli

Why is imagery good if you are injured?

Imagery practice is better than no practice at all. It still keeps your head in the game.

What is the Self-Fulfilling Prophecy Effect?

Negative self-fulfilling prophecies are psychological barriers that lead to a vicious cycle: The expectation of failure leads to actual failure, which lowers self-image and increases expectations of future failure.

Define & differentiate overtraining, staleness, and burnout?

Overtraining -Short cycle of high levels of training that are near or at maximal capacity -Part of training cycle (overload) in which training is raised and then lowered in order to make the body more fit 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 sign of burnout Burnout -Multidimensional cognitive-affective syndrome -Characterized by dimensions of ~emotional and physical exhaustion ~reduced sense of personal accomplishment ~devaluation in sport context

Symbolic learning theory

When an individual creates a motor program in the CNS by visualizing, a mental blue print is formed that will allow for successful execution of the movement.

What is the benefit of self-confidence for athletes?

arouses positive emotions facilitates concentration affects goals increases effort affects game strategies affects psychological momentum affect performance

attentional capacity

attention is limited in the amount of information that can be processed at one time - good athletes can free up space by doing things automatically

Define Imagery

creating or recreating an experience with the mind (visualization)

Describe Kubler-Ross stages of grief as they relate to injury.

denial anger bargaining depression acceptance and reorganization

Understand the difference between stress and non-stress based models of athlete burnout.

in non-stress based models, stress is an effect not the driving cause of burnout

define self-talk

self-references thoughts, or thoughts that we think to ourselves about ourselves

Triple Code Model

the meaning of the image to the individual must also be incorporated into the imagery model

Attentional alertness

the more aroused you are, the more narrow your focus is.

Why are the phases of PST programs described as a circular process?

you always reassess at the end and try again

What are the 3 characteristics/dimensions of burnout? What do these terms mean?

~emotional and physical exhaustion ~reduced sense of personal accomplishment ~devaluation in sport context