UNC EXSS 181 Exam 2. ACTUAL EXAM
QUESTIONS AND ANSWERS. LATEST
REVISED UPDATE | 2026/2027.
PST Program Fundamentals
4 steps of PST program
Answer:
1. Education and assessment: teach importance
2. Acquisition: create strategies for learning skills
3. Practice
4. Evaluation: did it work?
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 monitoring and managing one's thoughts,
feelings, and behaviours.
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)
Arousal Control Techniques
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. Time management
8. Training hard and smart
, 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
Imagery
Define Imagery
Answer: creating or recreating an experience with the mind
(visualization)
Describe the Imagery Process
Answer: It involves recalling from memory pieces of information stored
from experience and shaping these pieces into meaningful information
What are the components of imagery?
Answer: Recall and Construction
QUESTIONS AND ANSWERS. LATEST
REVISED UPDATE | 2026/2027.
PST Program Fundamentals
4 steps of PST program
Answer:
1. Education and assessment: teach importance
2. Acquisition: create strategies for learning skills
3. Practice
4. Evaluation: did it work?
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 monitoring and managing one's thoughts,
feelings, and behaviours.
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)
Arousal Control Techniques
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. Time management
8. Training hard and smart
, 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
Imagery
Define Imagery
Answer: creating or recreating an experience with the mind
(visualization)
Describe the Imagery Process
Answer: It involves recalling from memory pieces of information stored
from experience and shaping these pieces into meaningful information
What are the components of imagery?
Answer: Recall and Construction
