Imagery
When is the best time to practice imagery
Before, During and After practice and competition
What is arousal
A blend of physiological and psychological activity within an individual
How can we limit distractions (name one answer)
Self-Talk
Simulate Competition
Establishing Routines
Competition Plans
Overlearning Skills (Automatic Processing)
What is another phrase to describe choking
What are the sources of stress
Situational and Personal
What are the 2 main functions of imagery
Motivational and Cognitive
When do we need to reduce arousal
Feel muscle tension
Inappropriate thoughts
What is the difference between Broad and Narrow Focus?
Broad Focus - Used to quickly assess a situation; Used to analyze and plan
Narrow Focus - Used to focus exclusively on 1 – 2 external cues; Used to mentally rehearse an upcoming performance or control an emotional state
What are the consequences of Choking
Significant Decreases in Performance
Lowered Confidence
Highly Self-Critical
Name the 2 types of anxiety
Trait and State
Name 3 ways we can use imagery
Enhance Motivation
Improve Concentration
Build Confidence
Control Emotional Responses
Acquire, Practice, Correct Sport Skills
Prepare for Competition
Cope with Pain and Injury
Solve Problems
What are 3 strategies to induce arousal
Increase Breathing Rate
Become Energized
Mood words: strong, forward, tough, aggressive, move, quick, fast, hard
What is distraction control?
The process of diverting the attention of an individual or team from a desired area of focus
Blocking or diminishing outside factors outside of our control
What are 3 ways we can prevent choking
Practice performing under pressure
Write down thoughts/worries
Check your environment
Recognize and lessen physiological over arousal
Reinterpret anxiety symptoms as helpful to performance
Training to quickly recover focus after losing it
What is stress?
An imbalance between demands (weather physical or psychological) and response capacity
Occurs under conditions where the failure to meet a demand has important consequences
How can imagery be successful
Frequent and brief
From beginning to end
Emotionally feel the way you want to feel
Replay until you get it right
When do we need to induce arousal?
Pump yourself up
Signs you are unactivated:
Moving slowly, not getting set
Mind wandering, becoming easily distracted
Lack of concern about how well you perform
Lack of anticipation or enthusiasm
Heavy feeling in legs, no bounce
What are the 4 components of concentration?
Focusing on Relevant Environment Cues
Selective Attention – Selecting what cues to attend to and what cues to disregard
Situation Awareness
The ability to understand what is going on around ourselves
To size up a situation
Maintaining Focus
Shifting Focus when Necessary
What is the choking paradox
The Paradox
Choking - thinking too much
Automatic processing = flow = optimal performance
What are the 4 stages of stress
Stage 1 - Environmental Demand (Physical or Psychological)
Stage 2 - The Individual's Perception of the Environmental Demand (Amount of psychological or physical "threat" perceived)
Stage 3 - Stress Response (Physical or Psychological) (Arousal, State Anxiety, Muscle Tension, )Attention Changes
Stage 4 - Behavioral Consequences (Performance or Outcome)
How are the 5 senses incorporated into imagery?
5 Senses - Sight, Smell, Taste, Feel, Sound
How is stress connected to performance?
Low arousal - low performance
High arousal - low performance
Optimal Arousal - Optimal Performance
Name AND Describe the 3 processes of focusing
Attentional Selectivity - Letting some information in while other information is screened and ignored
Attentional Capacity - Limited in the amount of information that can be processed at one time
Attentional Alertness - Increases in emotional arousal narrow the attentional field because of a reduction in the range of cues a performer considers in executing a skill
Distractions
Negative Thoughts
Perceived Control
Inadequate Focus
Self-Focus
What are the differences between stress and anxiety
Anxiety is a reaction to stress
If you remove the stressor, the stress goes away