Breathing/Relaxation
During a practice and/or competition, what is the "magic number" for stress-management breathing?
3
What is self-talk?
The way we talk to ourselves
Define imagery
Mental rehearsal; using imagination to practice something in your mind
We talked about focus/attention in 2 separate sessions. What was the first activity we used to learn about focus?
Tennis ball/coin toss/hand squeeze
We discussed thoughts/emotions as NOT being necessarily good or bad. If we don't think of thoughts/emotions as good or bad, how CAN we label them?
Helpful or not helpful
Stomach
What was the activity we did to create unhelpful self-talk?
Drawing
We used imagery in another session besides the one dedicated to imagery; which session was that?
Relaxation
Define focus. (I am looking for 2 parts to this definition)
Placing your attention on relevant cues; not being distracted by irrelevant cues
What are the two types of motivation?
Intrinsic and extrinsic
Name the 3 principles of a "proper" deep breath
Through the stomach, slow and steady, in through the nose out through the mouth
Name 1 way self-talk can hurt performance and 1 way self-talk can help performance
Hurt: distractions, doubt, amotivation
Help: creating confidence, helpful focal point, create motivation
What can you do to make your imagery effective?
As detailed as possible; using all 5 senses; personally relevant
We used a chart to discuss 4 types of attention. What was the horizontal line of the chart? The vertical line?
broad/narrow; internal/external
Define values-based actions and how it relates to thoughts and emotions?
consciously making the decision to act in a way that is aligned with our core values; we cannot always control our thoughts and emotions as much as we'd like, but we CAN control the actions we take
Describe how breathing can help manage emotions.
Emotions manifest physiologically; breathing is the only automatic response to stress that can be brought into our awareness and controlled; mind-body connection
Name 3 out of 5 principles of creating effective self-talk
Positive/action oriented; task-focused; present-moment; short and sweet; personally impactful/motivating
Why is imagery helpful?
Effectively imagining something in your mind creates the same brain activity as actually performing the task itself, therefore it allows you to practice and/or motivate yourself the same way as if you actually performing the task
Describe 2 of the 4 attention styles
Broad-external
Narrow-external
Broad-internal
Narrow-internal
What is mindfulness and why is it helpful?
Present-moment focus; gives us the opportunity to see where we are at mentally; gives us the opportunity to do something with our mental state if we need