Attention control Training aids in which key factor in a successful performance Quizlet

Set of subjective variables that can be experienced in different ways at different times -motivational states - 8 states in 4 pairs (domains)

Four states will be active at any time - one from each domain. States are neither intrinsically good or bad.

Pairs are mutually-exclusive.

Under certain circumstances, switches or 'reversals' between states will occur; switches are instantaneous.

The 4 metamotivational states are active at all times.

One pair will more salient for that individual at that time.

Each individual has some degree of 'dominance' toward one metamotivational state within each pair of metamotivational states.

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"...using all the senses to recreate or create experiences in the mind." (Vealey & Walter, 1993, p. 201)

•Senses include: auditory, olfactory, visual, kinesthetic, touch

•Re-creation or creation of experience

•Occurs in the absence of external stimuli

•Other terms: visualization, mental rehearsal, symbolic rehearsal, covert practice, and mental imagery

Case Study #2: Self-talk and arousal regulation
Peter was the star on his high school soccer team; he made fantastic plays, had exceptional ball-handling ability, and was the top goal scorer for the team. At the end of his senior year, Peter was recruited to play soccer for a top university and given a full scholarship.
•
When Peter arrived at the university and started practicing with the team, he felt lost. All of the players on the team were exceptionally talented; Peter did not stand out anymore. His performance started to deteriorate, he lost confidence in his abilities, missed easy passes, and his goal scoring average dropped significantly.

The soccer coach and fellow teammates overheard Peter using negative self-talk on the soccer field. When he missed passes, Peter was overheard saying "You suck! That was such an easy play!", or "You should just quit." When asked to recall his thoughts during play, Peter said they were mostly negative; he would often tell himself not to bother attempting a play, as there is no way he would be successful.

Additionally, Peter has been having trouble psyching himself up for games. He says that he feels like he is just going to fail, he does not bother getting motivated or excited to play.

-involves tensing and relaxing specific muscles
Another form of a relaxation activity is through progressive muscle relaxation. This is usually done in a longer session (not in game situations) but by doing this on a regular basis athletes can gain better awareness of their levels of physiological arousal/anxiety. Mini versions of this can be done in game situations. It also triggers the vagus nerve and promotes parasympathetic control (e.g., better ability to relax more quickly after a stressor)

Progressive relaxation exercise à https://www.therapistaid.com/worksheets/progressive-muscle-relaxation-script.pdf

Sit back or lie down in a comfortable position. Shut your eyes if you're comfortable doing so.
Begin by taking a deep breath and noticing the feeling of air filling your lungs. Hold your breath for a few seconds.
(brief pause)
Release the breath slowly and let the tension leave your body. Take in another deep breath and hold it.(brief pause)Again, slowly release the air.
Even slower now, take another breath. Fill your lungs and hold the air.
(brief pause)
Slowly release the breath and imagine the feeling of tension leaving your body.
Now, move your attention to your feet. Begin to tense your feet by curling your toes and the arch of your foot. Hold onto the tension and notice what it feels like.
(5 second pause)
Release the tension in your foot. Notice the new feeling of relaxation.
Next, begin to focus on your lower leg. Tense the muscles in your calves. Hold them tightly and pay attention to the feeling of tension.
(5 second pause)
Release the tension from your lower legs. Again, notice the feeling of relaxation. Remember to continue taking deep breaths.
Next, tense the muscles of your upper leg and pelvis. You can do this by tightly squeezing your thighs together. Make sure you feel tenseness without going to the point of strain.
(5 second pause)
And release. Feel the tension leave your muscles.
Begin to tense your stomach and chest. You can do this by sucking your stomach in. Squeeze harder and hold the tension. A little bit longer.
(5 second pause)
Release the tension. Allow your body to go limp. Let yourself notice the feeling of relaxation. Continue taking deep breaths. Breathe in slowly, noticing the air fill your lungs, and hold it. (brief pause)Release the air slowly. Feel it leaving your lungs.
Next, tense the muscles in your back by bringing your shoulders together behind you. Hold them tightly. Tense them as hard as you can without straining and keep holding.
(5 second pause)
Release the tension from your back. Feel the tension slowly leaving your body, and the new feeling of relaxation. Notice how different your body feels when you allow it to relax.
Tense your arms all the way from your hands to your shoulders. Make a fist and squeeze all the way up your arm. Hold it.
(5 second pause)
Release the tension from your arms and shoulders. Notice the feeling of relaxation in your fingers, hands, arms, and shoulders. Notice how your arms feel limp and at ease.
Move up to your neck and your head. Tense your face and your neck by distorting the muscles around your eyes and mouth.
(5 second pause)
Release the tension. Again, notice the new feeling of relaxation.
Finally, tense your entire body. Tense your feet, legs, stomach, chest, arms, head, and neck. Tense harder, without straining. Hold the tension.
(5 second pause)
Now release. Allow your whole body to go limp. Pay attention to the feeling of relaxation, and how different it is from the feeling of tension.
Begin to wake your body up by slowly moving your muscles. Adjust your arms and legs. Stretch your muscles and open your eyes when you're ready.

Another form of a relaxation activity is through progressive muscle relaxation. This is usually done in a longer session (not in game situations) but by doing this on a regular basis athletes can gain better awareness of their levels of physiological arousal/anxiety. Mini versions of this can be done in game situations. It also triggers the vagus nerve and promotes parasympathetic control (e.g., better ability to relax more quickly after a stressor)

Progressive relaxation exercise à https://www.therapistaid.com/worksheets/progressive-muscle-relaxation-script.pdf

Sit back or lie down in a comfortable position. Shut your eyes if you're comfortable doing so.
Begin by taking a deep breath and noticing the feeling of air filling your lungs. Hold your breath for a few seconds.
(brief pause)
Release the breath slowly and let the tension leave your body. Take in another deep breath and hold it.(brief pause)Again, slowly release the air.
Even slower now, take another breath. Fill your lungs and hold the air.
(brief pause)
Slowly release the breath and imagine the feeling of tension leaving your body.
Now, move your attention to your feet. Begin to tense your feet by curling your toes and the arch of your foot. Hold onto the tension and notice what it feels like.
(5 second pause)
Release the tension in your foot. Notice the new feeling of relaxation.
Next, begin to focus on your lower leg. Tense the muscles in your calves. Hold them tightly and pay attention to the feeling of tension.
(5 second pause)
Release the tension from your lower legs. Again, notice the feeling of relaxation. Remember to continue taking deep breaths.
Next, tense the muscles of your upper leg and pelvis. You can do this by tightly squeezing your thighs together. Make sure you feel tenseness without going to the point of strain.
(5 second pause)
And release. Feel the tension leave your muscles.
Begin to tense your stomach and chest. You can do this by sucking your stomach in. Squeeze harder and hold the tension. A little bit longer.
(5 second pause)
Release the tension. Allow your body to go limp. Let yourself notice the feeling of relaxation. Continue taking deep breaths. Breathe in slowly, noticing the air fill your lungs, and hold it. (brief pause)Release the air slowly. Feel it leaving your lungs.
Next, tense the muscles in your back by bringing your shoulders together behind you. Hold them tightly. Tense them as hard as you can without straining and keep holding.
(5 second pause)
Release the tension from your back. Feel the tension slowly leaving your body, and the new feeling of relaxation. Notice how different your body feels when you allow it to relax.
Tense your arms all the way from your hands to your shoulders. Make a fist and squeeze all the way up your arm. Hold it.
(5 second pause)
Release the tension from your arms and shoulders. Notice the feeling of relaxation in your fingers, hands, arms, and shoulders. Notice how your arms feel limp and at ease.
Move up to your neck and your head. Tense your face and your neck by distorting the muscles around your eyes and mouth.
(5 second pause)
Release the tension. Again, notice the new feeling of relaxation.
Finally, tense your entire body. Tense your feet, legs, stomach, chest, arms, head, and neck. Tense harder, without straining. Hold the tension.
(5 second pause)
Now release. Allow your whole body to go limp. Pay attention to the feeling of relaxation, and how different it is from the feeling of tension.
Begin to wake your body up by slowly moving your muscles. Adjust your arms and legs. Stretch your muscles and open your eyes when you're ready.

1.Pep talk à energizing strategy to get team pumped up --> must be used at right time and must be meaningful
2.Bulletin boards à catchy phrases or quotes displayed in a location that is visually prominent (locker room, above athlete's stall) à easy way to increase arousal
3.Pre-competitive workouts à can increase arousal and can combat fatigue
4.Verbal cues à energizing words such as explode, quick, go à works well when time is limited
5.Breathing à usually relaxing but can also be used to increase arousal à increase rhythm or breathing and imagine activation and energy with each inhalation à can increase arousal
6.Imagery à energizing images
7.Music à using music to get pumped up

Case Study #3: Sport psychology intervention

You are working as a sport psychologist and have been contacted by a varsity soccer player. Jenny is 18 years old and recently moved to attend university on a scholarship for soccer. Jenny explains that "I would like to be the top goal scorer in the province... I may as well aim high", yet feels that she is no longer improving since starting university, especially following an injury. In addition, she feels extremely anxious during competition, even though she never used to have these feelings when playing in high school, and states that she plays well in practice. She also reports doubting her soccer abilities altogether, especially after a recent soccer match where she got substituted and explained the following: "Even the substitute came on the field and scored, I should have been happy because the team was doing well, but I was really jealous". In relation to the Varsity team, Jenny feels that "the team doesn't have any goals, they just seem happy to play well... where's that gonna get us?"

When asked to describe the experiences in competition that make her feel like she is not improving, Jenny states that before every game she cannot stop focusing on scoring goals and admits that she does not want to be "the striker who scores the least amount of goals". When she steps onto the field the game plan is forgotten and all Jenny can imagine is scoring a goal and the buzz inside she gets when that happens. She says that even though she knows the best strategies for her team, she imagines that all the game plans will fail.

Following a recent injury, Jenny says her goals have not changed and she states that "I had an injury last season and feel like I'm not improving... my passing is messy since I've returned". After the injury, even though she feels her passing needs improving, she cannot seem to imagine this happening; as a matter of fact she cannot imagine any of her skills improving. Jenny is asked if she has any goals relating to practice or relating to her imagery but responds with "I just want to stay focused in the match and keep control of the ball while approaching the goal." Although the night before each game Jenny imagines herself feeling confident in front of her opponents, she cannot seem to imagine getting psyched up in order to play well. Often she imagines playing well without putting in much effort and Jenny states that she "wants to improve in soccer to be as good as some of the National Players on the team".

When asked about when she would like to achieve her goals, Jenny states that "I aim to improve right away, as I've been training hard after my injury... so I'd like to see a change in a couple of weeks". The events have left Jenny feeling disheartened and disappointed, thus making her anxiety worse during competition.