EXSS 181 Exam II Questions With Verified Answers (Updated)

EXSS 181 Exam II Questions With Verified Answers (Updated) *What are the 4 Steps of a PST program & what happens in each step?* - answer1. Education & Assessment: convey importance, explain limitations 2. Acquisition: strategies, techniques, & prioritization 3. Practice: automation (practice it so much that it's automatic), integration (use skill in practice), & simulation (game-like mentality) 4. Evaluation and Reassess Self regulation - answerability to work toward one's short & long term goals by effectively monitoring & managing one's thoughts, feelings, & behaviors *Why are the phases of the PST program described as a circular process?* - answerIf strategy is not working, adjust plan and start over, skipping step 1 (education & assessment) *What is the ultimate goal of PST?* - answerTo have self-regulation *What are the 5 stages of PST?* - answerStage 1: Problem Identification Stage 2: Commitment Stage 3: Execution Stage 4: Environmental Management Stage 5: Generalization *What are common problems when implementing PST programs?* - answer-Lack of conviction -Lack of time -Lack of sport knowledge -Lack of follow-up *Explain differences between deep breathing, PMR, & autogenic training for arousal/anxiety control* - answer-Deep breathing: easy & effective; best used during breaks in competition -PMR (Progressive Relaxation): teach contrast between tension and relaxation; takes longer to integrate and feel competent in -Autogenic training: aimed at producing heaviness in extremities, warmth in extremities, regulation of HR, regulation of breathing, abdominal warmth, & cool forehead//takes longer to learn *What is the advantage of the deep breathing technique?* - answerIt is easy and effective *What are 2 Assumptions of PMR (Progressive Relaxation)?* - answer1. People are aware of difference between tension & relaxation 2. Decreased physical tension equals decreased mental tension *What are the sensations that we focus on in autogenic training?* - answer1. *Heaviness* in extremities 2. *Warmth* in extremities 3. Regulation of HR 4. Regulation of breathing 5. Abdominal *warmth* 6. Cool forehead *Biofeedback* - answervisual and/or auditory feedback of muscle activity, skin temperature, brain wave, and heart rate *Describe common coping strategies of elite athletes* - answer-Thought-stopping -narrowing focus -rational thinking & self-talk -positive focus -social support -PST -time management -training hard AND smart *What are some on-site coping/relaxation techniques for athletes?* - answer-Smile in response to tension -Enjoy the sensation -slow down -stay focused in the present -be prepared with a competition plan