EXSS 181 Exam 2 Questions With 100% Correct Answers.

What are the 4 steps of PST? - 1. Education and Assessment - participants realize how important it is to acquire psychological skills and how the skill affects performance What are the 4 steps of PST? - 2. Acquisition - Strategies and techniques for learning the various psychological skills What are the 4 steps of PST? - 3. Practice - automate skills through over learning; to teach people to systematically integrate psychological skills into their performance situations; to simulate skills people will want to apply in actual competition What are the 4 steps of PST? - 4. Evaluation - should evaluate to see any modifications that should be made and the effectiveness of the training What is the ultimate goal of PST? - Self-Regulation - The ability to work toward one's short and long term goals by effectively monitoring and managing one's thoughts, feelings, and behaviors 5 Stages of Self-Regulation - Kirschenbaum's 5-Stage Model: 1. problem identification 2. commitment 3. execution 4. environmental management 5. generalization Common problems implementing PST? - - lack of time - unwillingnessDeep Breathing - - method of arousal/anxiety control - easy, effective - decreases muscle tension - best use in competition: break in action PMR (Progressive Muscle Relaxation) - - method of arousal/anxiety control - objective is to teach/train contrast between tension and relaxation - full program is 30 min but can do abbreviated program - helps relax on-site in competition - Major Premises: 1. tension and relaxation can't occur at the same time 2. relaxation of body contributes to relaxation of mind Autogenic Training - - method of arousal/anxiety control - longer time to learn, extensive practice - focuses on warmth and heaviness rather than tension and relaxation - aims to produce 6 sensations: - heaviness in extremities - warmth in extremities - regulation of heart rate - regulation of breathing - abdominal warmth - cool forehead Biofeedback - - visual and/or auditory feedback of muscle activity, skin temperature, brain wave, heart rate Common coping strategies of elite athletes? - - thought stopping- narrowing focus - rational thinking and self-talk - positive focus - social support - PST - time management On-site coping/relaxation techniques? - - smile in response to tension - enjoy the situation - slow down - stay focused in the present - be prepared Techniques that can increase athlete arousal? - - increase breathing rate - act energized - self-talk - energizing music - energizing imagery - pre competitive workout Imagery - - creating or recreating an experience on the mind - recall from memory pieces stored and shape them into useful information - imagery = recall + construction - visual - auditory - tactile - olfactory