EXSS 181 1st EditionExam # 2 StudyGuide 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 satisfactiono Can help athletes at all levelso Requires training over timeo Must be individualizedo 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 situationo Commitment: tendency to take active role in eventso Challenge: perception of change as opportunity to grow vs. threato 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 ono 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 fieldo 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 useit 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 competitiono 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  generalizationo 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 (4-6 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-talkArousal 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 programo 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 situationso Progressive muscular relaxation (PMR): goal is to teach/train difference between tension and relaxation with the major premises that tension andrelaxation 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 competitiono Autogenic training: exercises aimed at producing 6 kinds of sensations- heaviness 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 stressfulo Types: problem focused and emotion focusedo 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-talko Energizing music and or imageryo