EXSS 181 1st Edition Exam 2 Study Guide Psychological Skills Training Some reasons why everyone doesn t use these skills lack of knowledge lack of time view that they don t work Some myths about PST not useful only for problem athletes only for elite athletes just provides a quick fix Remember the optimal level of arousal varies by person and activity Individual Zones of Functioning IZOF and PST may need to focus on getting people to their optimal level The stress model steps person environment transaction cognitive appraisal coping stress emotion outcome PST focuses on the cognitive and coping steps Psychological skills training systematic consistent practice of mental techniques for the purpose of enhancing performance or increasing satisfaction o Can help athletes at all levels o Requires training over time o Must be individualized o Addresses performance enhancement NOT clinical psych issues 4C Model of Mental Toughness o Control one s capacity to feel and act like they have control of the situation o Commitment tendency to take active role in events o Challenge perception of change as opportunity to grow vs threat o Confidence strong sense of self belief Steps of PST Program o 1 Education and Assessment convey importance of PST and do needs assessment goal is for participant to recognize how important PST is and how it can affect their performance Psych attributes that separate successful athletes have competitive plan daily goals simulate competition in practice high confidence task oriented thoughts positive imagery overcome obstacles by planning Needs assessment determines what areas or skills athletes need to work on o 2 Acquisition focuses on strategies and techniques for learning psych skills based on what athlete needs prioritize and limit of new skills introduced at once and learn basic skills away from playing field o 3 Practice involves 3 things Automation practice skill until can be performed almost automatically Integration use skill or versions of it in practice then gradually use it in competition find ways to adapt skills without disrupting performance Simulation of situation that requires skill in practice setting to get the experience to become comfortable using in competition o 4 Evaluation really imp to enhance and change program was program carried out as planned improve Meet goals reassessment decide what could be changed or done to aid further improvement follows evaluation if necessary and then goes into acquisition The ultimate goal of PST is self regulation ability to work toward short and long term goals by effectively monitoring and managing one s thoughts feelings and behaviors Has 5 stage model problem ID commitment execution environmental management generalization o Ex Mike the basketball player realizes he doesn t shoot free throws well in pressure situations and wants to find solution He shows desire to deal with obstacles and sees need to practice mental skills He needs to self eval self monitor and self reinforce as he learns to cope better He needs to come up with strategies to manage his social and physical environment coaches spectators teammates He ll attempt to maintain efforts over time and over new conditions and settings BEST time to implement a PST program is in the offseason with adequate time 46 months 15 min 3 5 days wk to gain and integrate new skills Neutral setting practice simulated competition competition Structure of PST program development o Discuss your approach o Assess athlete s mental skills o Determine which skills need to include in program o Design a schedule o Evaluate the program and tweak if need be Common problems in implementing PST o Lack of conviction athlete lack of time athlete lack of sport knowledge consultant and lack of follow up athlete and consultant Some mental training techniques arousal regulation imagery self confidence self efficacy goal setting concentration self talk Arousal Regulation Occurs as part of 3rd stage of Self regulation model Execution Relaxation training method or activity that helps person to relax or attain state of increased calmness or decreased anxiety stress or tension employed as on element of wider stress management program o Works to lower muscle tension blood pressure heart and breathing rates Methods o Deep breathing deep diaphragmic breathing at slow controlled pace is easy and effective and breathing out decreases muscle tension complete rhythmic breaths help and its best to use in competitions during breaks between action tend to hold breath or increase breathing rate in stressful situations o Progressive muscular relaxation PMR goal is to teach train difference between tension and relaxation with the major premises that tension and relaxation can t occur at same time relaxing the body relaxes the mind and involves contracting and relaxing muscle groups in sequence going through whole body Full program practice takes 30 min but you can abbreviate the programs and use it to relax on site during competition o Autogenic training exercises aimed at producing 6 kinds of sensationsheaviness of extremities warmth of extremities regulation of heart rate regulation of breathing abdominal warmth and a cool forheard Takes longer to learn and extensive practice Biofeedback is designed to teach control of physiological and autonomic responses through use of visual or auditory feedback of muscle activity skin temperature brain waves and heart rate Coping is the intentional effortful changing of cognitive and behavioral efforts used to manage specific internal and external demands that are appraised as stressful o Types problem focused and emotion focused o Coping strategies of elite athletes thought stopping narrowing focus rational thinking and self talk positive focus social support PST time management and training hard and smart On site coping relaxation tips o Smile in response to tension o Enjoy the situation o Slow down o Stay focused on the present o Be prepared with a competition plan The key is to set up stressful situations in practice to develop these techniques Arousal increasing techniques o Increase breathing rate o Act energized o Use positive self talk o Energizing music and or imagery o Precompetition workout Imagery Another part of Execution stage 3 of self regulation model Imagery creating or recreating an experience on the mind visualization o Involves recalling pieces of memory stored and shaping them into meaningful info Imagery Recall Construction visual