EXSS 181 EXAM 2 QUESTIONS WITH CORRECT ANSWERS
2026/2027
What are the 4 steps of PST? -ANSWER-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? -ANSWER-2. Acquisition
- Strategies and techniques for learning the various psychological skills
What are the 4 steps of PST? -ANSWER-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? -ANSWER-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? -ANSWER-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 -ANSWER-Kirschenbaum's 5-Stage Model:
1. problem identification
2. commitment
3. execution
4. environmental management
5. generalization
, Common problems implementing PST? -ANSWER-- lack of time
- unwillingness
Deep Breathing -ANSWER-- method of arousal/anxiety control
- easy, effective
- decreases muscle tension
- best use in competition: break in action
PMR (Progressive Muscle Relaxation) -ANSWER-- 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 -ANSWER-- 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
2026/2027
What are the 4 steps of PST? -ANSWER-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? -ANSWER-2. Acquisition
- Strategies and techniques for learning the various psychological skills
What are the 4 steps of PST? -ANSWER-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? -ANSWER-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? -ANSWER-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 -ANSWER-Kirschenbaum's 5-Stage Model:
1. problem identification
2. commitment
3. execution
4. environmental management
5. generalization
, Common problems implementing PST? -ANSWER-- lack of time
- unwillingness
Deep Breathing -ANSWER-- method of arousal/anxiety control
- easy, effective
- decreases muscle tension
- best use in competition: break in action
PMR (Progressive Muscle Relaxation) -ANSWER-- 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 -ANSWER-- 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
