Imagery What Is Imagery 07 26 2010 Equivalent terms are visualization mental rehearsal symbolic rehearsal covert practice and mental practice Imagery involves creating or re creating an experience in your mind Imagery is a form of simulation that involves recalling from memory pieces of information stored from experience and shaping these pieces into meaningful images Imagery involves all the sense Visual kinesthetic sense of self in space auditory tactile olfactory The kinesthetic sense is particularly important for athletes Imagery involves moods and emotions Does Imagery Work Anecdotal reports o Jack Nicklaus Tiger Woods Chris Evert Olympic athletes and coaches Multiple baseline case studies skiers and karate performers Psychological intervention studies o Visuomotor behavior rehearsal VMBR investigations with o Show that imagery combined with other psychological strategies enhances performance and other psychological variables such as confidence and coping Qualitative studies o These studies provide support for a positive relationship between imagery and performance and skill learning Experimental evidence o There are many supportive experiments o However imagery effectiveness depends on several factors Imagery in Sport Where When Why and What Where do athletes use imagery When do athletes use imagery o Athletes employ imagery more in competition than in training o Athletes use imagery before during and after practice outside of practice before during or after competition and for injury rehabilitation Why do athletes use imagery o For motivational and cognitive functions Functions of imagery o Specific Motivational goal oriented responses imaging winning a race and getting a trophy o Specific Cognitive skills imaging executing a successful shot o General Motivational arousal imaging the correct level of o General Cognitive strategy imaging running a series of plays on goal energy relaxation successfully What do athletes image o Aspects of imaging Surroundings Positive or negative character of images The senses involved The perspective interval vs external Imagery perspective o Internal perspective is visualizing the execution of a skill from your own vantage point as if you had a camera on your head o External perspective is visualizing yourself from the perspective of an outside observer as if you were watching yourself in a movie o No one imagery perspective is best to use at all times Uses of Imagery Keys o Whether a person uses an internal or external image appears to be less important than choosing a comfortable style that produces clear controllable images Factors in the Effectiveness of Imagery Nature of the task o Imagery affects performance the most on cognitive tasks Skill level of the performer o Imagery helps performance for both novice and experienced performers effects are somewhat stronger for experienced performers Imaging ability o Imagery is more effective when individuals are higher in their ability to image have better vividness and control Combination with practice o Imagery should be used in addition to not instead of physical practice How Imagery Works Five Theories 1 Psychoneuromuscular theory 2 Symbolic learning theory 3 Triple code model 4 Bioinformational theory 5 Psychological skills explanations How Imagery Works Theory 1 Psychoneuromuscular theory o Imagery programs muscle for action o Imagery facilitates the learning of motor skills because imagined events innervate the muscles as physical practice of the movement does they strengthen neural pathways Theory 2 Symbolic learning theory o Imagery functions as a coding system as mental blueprints to help people understand and acquire movement patterns o Through imagery an individual becomes more familiar with the appropriate response increasing the likelihood of occurrence of the appropriate response Theory 3 Bioinformational theory o Images are made of stimulus and response propositions o It is critical to imagine not only stimulus propositions statements that describe the scenario to be imagined but also response propositions imaginer s response to the scenario o The image becomes an experience in itself o Most studied and holds up the best overall Theory 4 Triple code model o Imagery comprises the image somatic response and image o Primary importance is placed on the psychophysiology of imagery and understanding the imagery parts The image sensations the somatic response and the meaning of the Theory 5 Psychological skills explanation o Imagery develops and refines mental skills o Imagery increases concentration and confidence and reduces meaning image anxiety Psychological Explanations for Imagery Effects Attention arousal set theory imagery functions as a preparatory set that assists in reaching optimal arousal Psychological skills hypothesis imagery enhances feelings of confidence reduces anxiety levels and increases concentration Motivational function imagery serves a motivational function Uses of Imagery Improve concentration Enhance motivation Build confidence Control emotional responses Acquire practice and correct sport skills Acquire and practice strategy Prepare for competition Cope with pain and adversity Solve problems Keys to Effective Imagery Vividness o Use all the senses to make images as vivid and detailed as Imagine being at home Imagine a positive performance of skills Imagine a best performance o Learn to manipulate your images so they do what you want possible o Exercise Controllability them to do o Exercise Imagine controlling a performance Imagine controlling your emotions Imagine controlling a performance against a tough opponent Uses of Imagery in Exercise Setting Exercise technique imagery to help develop perfect exercise Aerobics routines imagery to help develop routines Exercise context imagery to create a particular scene or technique environment Appearance images image your body as you would like it to be Competitive outcomes image doing well e g winning a race Fitness and health outcomes images related to improvements in improving in competition fitness and health Emotions and feelings associated with imagery images that increase arousal and excitement or reductions in stress Exercise self efficacy images that provide confidence to sustain Developing an Imagery Training Program Tailor imagery programs to an athlete s individual needs abilities workouts and interests The first step in developing an imagery program is evaluating the athlete s imagery skills Imagery