Download - WELLNESS CENTER 10
WELLNESS CENTER 10Sport Psychology 1 “Who is in my Kitchen”
REC 1050
Effective Goal Setting Strategies
Goal Focus: Process based [Ex. I want to get fit!] These goals can be vague & hard to measure
Goal Focus: Performance based[Jump Higher] If you jump higher you will play better Easy to measure Easy to make a plan to achieve[make a program]
Goal Focus: Outcome based [Win the game] 50% chance for success/1 winner & 1 loser
SMART Principle of Goal SettingS---SpecificM---MeasurableA---AttainableR---RealisticT---Timely
Goal: Specificity, Difficulty & Valence
Goal Specificity: General Vs Specific General: I want to get stronger
How do you know you are getting stronger Specific: I want to Bench 150 lbs/10 times
You can measure yourself in the bench
Goal Difficulty: Too Simple or Too HardI want to improve my vertical 6” in a
month Not realistic
Goal Valance: Make goals positive based
Goals: Proximity, Venue & CollectivityGoal Proximity
Are you goals short term or long term Improving vert 6” in a month not a good short term but
maybe attainable in a semester
Goal Venue Are your goals training or competition
based? Competition based goals can be more outcome based
Goal Collectivity Are your goals team or individual based?
Toolbox Item #1 Personal Psychology Profile
Provide one personal example of a process goal, performance goal & an outcome goal
Give one example of a short term goal you have for this semester
Give one example of a long term goal you have for this semester
Set up one performance goal for each Program we will do this semester Hypertrophy, Mixed & Individual Programs Use the SMART principle. Explain how you will demonstrate each letter of SMART
Goal Setting & Motivation
How does the setting & achieving of goals increase your confidence? What happens to confidence as you surpass goals?
How does the setting & achieving of goals increase your motivation? Is your desire to set a new goal greater as you
keep achieving previous goals? Are you more or less motivated to get to the next target
(goal) after you have surpassed numerous goals?
Assessment Model
Self Awareness-What level am I currently at? Testing, measuring and evaluating
Goal Setting-Where do I want to be? Develop task based measurable goals
Planning-Make a plan to correct weakness! Build a program based on goals and test results
Carry Out Plan-Do the work and follow through! Make things happen, take charge.
Reassess-What level am I currently at? Go back to step 1
Testing, measuring and evaluating
Mental Fitness A state of emotional and psychological well-
being in which an individual is able to use his or her cognitive and emotional capabilities, function in society, and meet the ordinary demands of everyday life.
A person's overall emotional and psychological condition.
Toolbox Item #2What is the benefit of mental fitness in Sport,
Art or Academics?What is the state of your mental fitness?
Rate yourself and outline your strengths and weaknesses
Ideal Performance State (IPS) The Ideal Performance State, also known as “The
Zone,” is that state in which you are able to make the play where you want, how you want, when you want.
When players enter the IPS, their confidence soars. They become players, thinking tactically on the other side of the net, rather than hitters, who think technically on this side of the net.
Even when they are down in a game or trailing to an opponent who is playing well, they love the battle.
Toolbox Item #3
Provide 1 example of an ideal performance state you have experienced. A time you were in the “ZONE”
6 Principles of Motivation (#1 Needs)
Using needs as motivation is difficult if you don’t have many needs Most peoples needs are met People have their basic needs for
survival met
6 Principles of Motivation (#2 Interest)
If you are interested in something it is motivating to be involved in it
The problem with interest is that it’s more useful for learning than it is for producing
6 Principles of Motivation (#3 Values)
In order to let values work for you, you have to clearly define your values.
What is important to you as a value will motivate you to do it
6 Principles of Motivation (#4 Self-actualization)
Start thinking about what you want your life to look like
Helpful to think about what kind of person you want to be when your motivation is lacking
6 Principles of Motivation (#5 Ego) Ego is huge. Competition can be a huge
motivator Find a friend who has the
same goals as you and work out with them.
A little bit of friendly competition can really keep you motivated
6 Principles of Motivation (#6 Acceptance)
Everyone wants to be accepted We want the approval of others Social acceptance is something that
can motivate you if other methods fail
Intrinsic vs Extrinsic Motivation
Intrinsic motivation comes from within. It’s the sort of motivation that you get when
you’re doing something you enjoy; when the task itself is its own reward
When you’re engaged in something which makes you intrinsically motivated, you’ll find that: It’s fairly easy to maintain your concentration You’re keen to do well because the task
deserves your best effort You’d do it whether or not you were paid or
rewarded in any way
Intrinsic vs Extrinsic Motivation
Extrinsic motivation comes from outside. This is the motivation which gets you to plough
on with something you don’t like all that much … because you know there’ll be a reward at the end
With extrinsic motivation, you’ll find that: It might be hard to concentrate you may be tempted to procrastinate You’d be much more reluctant to do it if there was no reward You want to do the task to a high enough standard to get the
reward or achieve the goal at the end, but you don’t care much about it being perfect or excellent.
Toolbox Item #4 Motivation
Which of the 6 principles of motivation motivate you best? Provide an example and explain why.
Give one example of something that motivates you intrinsically. Why?
Give one example of something that motivates you extrinsically. Why?
Which motivates you more? Why?
Activation Level
A combination of the energy from excitement and pressure from anxiety
We need the right mix Too much energy from excitement saps
our body Not enough anxiety prevents us from
preparing properly Anxiety gives us urgency
Sport or Activity Readiness
The perfect combination of excitement and anxiety
Excitement gives us energy we can use to our advantage
Preparation gives us confidence which allows us to use anxiety energy to our advantage
If we can channel the energy acting on us and put it into something productive we have a distinct advantage on our opponent
Energy Management
The result of harnessing excitement energy Establishing routines that allow you to use
the excitement you have for your activity without sapping your energy to perform or burning yourself out
The result of coping with anxiety stress Preparing so you have real confidence to
take on any obstacle allows you to channel stress energy from pressure into something productive
Responses to Pressure & Stress Physiological Responses
Muscles tighten up so performance goes down Emotional Responses
Creates Roller Coaster Highs are great but the lows are devastating The fluctuation between the high & the low saps energy
Behavioral Responses Leads to irrational behaviors
Cognitive Responses Ability for our head to process goes down. Over think. Learned responses are no longer automatic.
Toolbox Item #5
How does stress affect you personally? Outline 3 affects of stress on you
What are 2 things you do to deal with stress? Have your coping techniques been successful
What are 2 things you do to get pumped up? Have your coping skills been successful
6 Principles of Attentional Control Automatic (Unconscious) {React} [Zone] VS
Controlled (Conscious) {Think & Respond} [Choke] Increase in Performance Consequences increases
conscious thought Greater confidence in our ability to succeed
increases unconscious reaction Immersion into activity increases processing of
stimuli. Discard irrelevant/incorporate relevant EGO loss removes irrelevant emotions. Irrelevant
emotions are outcome based. 50% chance to fail or succeed
Passion-Enjoyment Relaxes
Concentration & Focusing Skills Attentional Control Strategies
Establish Routines to remove thinking
Cue Words Self Talk to focus and eliminate negative
thoughts
Imagery Visualize to see yourself being successful
Distractions & Interferences
Crowd
Significance of game or situation
Peer Pressure
Fear of failure
Other
Toolbox Item #6
What is the biggest distraction that causes a lack of performance that you have in your life?
What have you done to focus your attention to minimize this distraction?
Has this technique been successful?
Self Talk
Self Talk refers to the ongoing internal conversation with ourselves, which influences how we feel and behave.
http://www.youtube.com/watch?v=kPY8s292Q-U&feature=related
Toolbox Item #7
Describe one time in sport that you used positive self talk. What did you say? Did you see positive results? How did you feel after the performance
Describe one time in sport that you used negative self talk. What did you say? Did you see negative results? How did you feel after the performance?
Visualization Visualization has also been called
guided imagery, mental rehearsal, mediation, and a variety of other things -- no matter the term, the basic techniques and concepts are the same. Generally speaking, visualization is the process of creating a mental image or intention of what you want to happen or feel.
http://www.youtube.com/watch?v=vD06AfbmFlY&feature=related
Toolbox Item #4
Create a visualization routine that you could use to prepare for your sport. Where are you? What move, shot, pass etc… are you
visualizing Describe what you see