UNC EXSS 181 COMPREHENSIVE EXAM
STUDY GUIDE WITH COMPLETE
SOLUTIONS
●● Why are the phases of PST programs described as a circular process?
Answer: you always reassess at the end and try again
●● What is the ultimate goal of PST?
Answer: 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.
●● What are self-regulations 5 stages?
Answer: 1. Problem Identification
2. Commitment
3. Execution
4. Environmental management
5. Generalization
●● What are common problems in implementing PST programs?
Answer: 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 differences between the 3 methods of arousal control?
Answer: 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
●● What is the advantage of the deep breathing technique?
Answer: It is easy and effective
- it is also very quick so you can use it during breaks
●● What are two assumptions of PMR?
Answer: 1. tension and relaxation cannot occur simultaneously
2. relaxation of muscles contributes to relaxation of the mind
●● What are the sensations that we focus on in Autogenic training
Answer: 1. Heaviness in extremities*
2. Warmth in extremities*
3. Regulation in HR
4. Regulation in breathing
,5. Abdominal warmth
6. Cool forehead
●● What is biofeedback
Answer: It teaches control of physiological and autonomic responses to
arousal (muscle activity, skin temp, brain waves, HR)
●● List some of the common coping strategies of elite athletes.
Answer: 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
●● what are some common on site comping techniques?
Answer: 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
●● How can practice be used to train for competition?
Answer: Set up stressful situations in practice to develop these
techniques.
●● Describe techniques which could increase athlete arousal?
Answer: 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
●● Define Imagery
Answer: creating or recreating an experience with the mind
(visualization)
●● Describe the Imagery Process
Answer: It involves recalling form memory pieces of information stored
from experience and shaping these pieces into meaningful information
STUDY GUIDE WITH COMPLETE
SOLUTIONS
●● Why are the phases of PST programs described as a circular process?
Answer: you always reassess at the end and try again
●● What is the ultimate goal of PST?
Answer: 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.
●● What are self-regulations 5 stages?
Answer: 1. Problem Identification
2. Commitment
3. Execution
4. Environmental management
5. Generalization
●● What are common problems in implementing PST programs?
Answer: 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 differences between the 3 methods of arousal control?
Answer: 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
●● What is the advantage of the deep breathing technique?
Answer: It is easy and effective
- it is also very quick so you can use it during breaks
●● What are two assumptions of PMR?
Answer: 1. tension and relaxation cannot occur simultaneously
2. relaxation of muscles contributes to relaxation of the mind
●● What are the sensations that we focus on in Autogenic training
Answer: 1. Heaviness in extremities*
2. Warmth in extremities*
3. Regulation in HR
4. Regulation in breathing
,5. Abdominal warmth
6. Cool forehead
●● What is biofeedback
Answer: It teaches control of physiological and autonomic responses to
arousal (muscle activity, skin temp, brain waves, HR)
●● List some of the common coping strategies of elite athletes.
Answer: 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
●● what are some common on site comping techniques?
Answer: 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
●● How can practice be used to train for competition?
Answer: Set up stressful situations in practice to develop these
techniques.
●● Describe techniques which could increase athlete arousal?
Answer: 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
●● Define Imagery
Answer: creating or recreating an experience with the mind
(visualization)
●● Describe the Imagery Process
Answer: It involves recalling form memory pieces of information stored
from experience and shaping these pieces into meaningful information
