EXSS 181 Exam 2
1. Four Stages of PST Program: 1) Education & assessment
2) Acquisition Phase
3) Practice
4) Evaluation
2. Stage 1 of PST Program Education
& Assessment
Goal: The goal is for participants to quickly realize how important it is to acquire psychological skills and how those skil
affect their performance
3. Stage 1 Education / Assessment
Must Understand:: Convey the importance of PST- Consultant must understand what PST can and can not do, Athlete
must understand the importance of practice, Patience!!
4. Stage 1 Needs Assessment:: Focuses on determining the areas or various psychological skills athletes need to
personally improve upon
5. PST Stage 2- Acquisition Phase: • Focuses on strategies and techniques for learning the various psychological
skills
6. Acquisition Phase- What does the athlete need?: • Develop strategies and techniques for learning new skills
based on needs
• Prioritize and limit the number of new skills introduced at one time
• Learn basic skill away from the playing field (later classes: goal setting, relaxation training, Imagery, self-talk etc)
7. Acquisition Phase- Tailoring to individual: • tailor specific strategies to an athlete's unique needs and
abilities
• skills need to be learned and practiced
• expect improvement as they develop these skills and refine them
8. PST 3rd Stage- Practice Phase:: Automation Integration
Simulation
• automate skills through overlearning-
• teach people to systematically integrate psychological skills into performance situations
• simulate skills people will want to apply in actual competition
9. PST Practice Phase- Automation: • Practicing until skill can be performed without a lot of higher-level
cognitive control - "automatic"
10.PST Practice Phase - Integration: • Use the skill, or version of it in practice, then competition
• Gradually introduce
• Find ways to adapt the skill to avoid disrupting performance
, EXSS 181 Exam 2
11.PST Practice Phase- Simulation: • Re-create the situation that requires the use of the skill in a practice setting to
get "real world" experience before using it in real competition
12. PST Stage 4- Evaluation Phase: Was the PST program carried out as planned? by athlete, by coach by
consultant?
Did the athlete improve their mental skill?
Did the athlete meet the goal of the program / solve the initial problem?
Subjective and performance feedback
13.Reassessment: what could be modified or done next to deal with problems or aid further improvement?
Continue through steps again- Acquisition, Practice, Evaluation
14.Why is PST programs described in a circular process?: One you complete the phases and evaluate, you
reassessment and continue through the steps again, so this continues in a circular process until the goal of self-regulation
is met
15.What is the ultimate goal of PST?: Self-regulation
The ability to work toward one's short and long term goals by effectively monitoring and managing one's thoughts, feelin
and behaviors.
16.5 Stage Self -Regulation Model: Stage 1 Problem Identification Stage 2 Commitment
Stage 3 Execution
Stage 4 Environmental Management Stage 5
Generalization
17.Review real life example Slide 20 of Chap 17:
18.Common problems implementing a PST: Lack of conviction by athlete Lack of time by athlete
Lack of sport knowledge by consultant Lack of follow-
up (both)
19.Relaxation Training Method:
1) Deep Breathing: • Easy, effective
• Breathing out decreases muscle tension.. but tendency in stressful situation to hold breath or increase breathing rate
• Deep, diapraghmatic breathing at a slow and controlled pace
- Complete breaths
- Rhythmic breaths: 4-4-4 count
, EXSS 181 Exam 2
• Best use in competition: during breaks in action
20.Relaxation Training Method:
2) Progressive Relaxation: • objective is to teach/train contrast between tension and relaxation • Involves
contracting and relaxing major muscle groups in a se- quence progressing through the whole body
21.Major Premises of Progressive Relaxation: • Tension and relaxation cannot occur simultaneously
• Relaxation of the muscles (body) contributes to relaxation of the mind
22.Progressive Relaxation- Practice & Integration: Full program practice (30 min)
Abbreviated program (shorter time periods) Relax on-site in
competition
23.Relaxation Training-
3) Autogenic Training: • Exercises aimed at producing 6 types of sensations
- Heaviness in extremities
- Warmth in extremities
- Regulation of heart rate
- Regulation of breathing
- Abdominal warmth
- Cool forehead
Longer time to learn, extensive practice
24.Relaxation Training -
4) Biofeedback: • designed to teach control of physiological or autonomic respons- es
• Visual and / or auditory feedback of:
- muscle activity
- skin temperature
- brain wave
- heart rate
25.Coping: • constantly changing cognitive and behavioral efforts used to manage specific external and / or internal
demands that are appraised as taxing or exceeding the resources of the person
• Does not happen by accident..It only counts if it's something effortful, done in an attempt to manage the transaction
1. Four Stages of PST Program: 1) Education & assessment
2) Acquisition Phase
3) Practice
4) Evaluation
2. Stage 1 of PST Program Education
& Assessment
Goal: The goal is for participants to quickly realize how important it is to acquire psychological skills and how those skil
affect their performance
3. Stage 1 Education / Assessment
Must Understand:: Convey the importance of PST- Consultant must understand what PST can and can not do, Athlete
must understand the importance of practice, Patience!!
4. Stage 1 Needs Assessment:: Focuses on determining the areas or various psychological skills athletes need to
personally improve upon
5. PST Stage 2- Acquisition Phase: • Focuses on strategies and techniques for learning the various psychological
skills
6. Acquisition Phase- What does the athlete need?: • Develop strategies and techniques for learning new skills
based on needs
• Prioritize and limit the number of new skills introduced at one time
• Learn basic skill away from the playing field (later classes: goal setting, relaxation training, Imagery, self-talk etc)
7. Acquisition Phase- Tailoring to individual: • tailor specific strategies to an athlete's unique needs and
abilities
• skills need to be learned and practiced
• expect improvement as they develop these skills and refine them
8. PST 3rd Stage- Practice Phase:: Automation Integration
Simulation
• automate skills through overlearning-
• teach people to systematically integrate psychological skills into performance situations
• simulate skills people will want to apply in actual competition
9. PST Practice Phase- Automation: • Practicing until skill can be performed without a lot of higher-level
cognitive control - "automatic"
10.PST Practice Phase - Integration: • Use the skill, or version of it in practice, then competition
• Gradually introduce
• Find ways to adapt the skill to avoid disrupting performance
, EXSS 181 Exam 2
11.PST Practice Phase- Simulation: • Re-create the situation that requires the use of the skill in a practice setting to
get "real world" experience before using it in real competition
12. PST Stage 4- Evaluation Phase: Was the PST program carried out as planned? by athlete, by coach by
consultant?
Did the athlete improve their mental skill?
Did the athlete meet the goal of the program / solve the initial problem?
Subjective and performance feedback
13.Reassessment: what could be modified or done next to deal with problems or aid further improvement?
Continue through steps again- Acquisition, Practice, Evaluation
14.Why is PST programs described in a circular process?: One you complete the phases and evaluate, you
reassessment and continue through the steps again, so this continues in a circular process until the goal of self-regulation
is met
15.What is the ultimate goal of PST?: Self-regulation
The ability to work toward one's short and long term goals by effectively monitoring and managing one's thoughts, feelin
and behaviors.
16.5 Stage Self -Regulation Model: Stage 1 Problem Identification Stage 2 Commitment
Stage 3 Execution
Stage 4 Environmental Management Stage 5
Generalization
17.Review real life example Slide 20 of Chap 17:
18.Common problems implementing a PST: Lack of conviction by athlete Lack of time by athlete
Lack of sport knowledge by consultant Lack of follow-
up (both)
19.Relaxation Training Method:
1) Deep Breathing: • Easy, effective
• Breathing out decreases muscle tension.. but tendency in stressful situation to hold breath or increase breathing rate
• Deep, diapraghmatic breathing at a slow and controlled pace
- Complete breaths
- Rhythmic breaths: 4-4-4 count
, EXSS 181 Exam 2
• Best use in competition: during breaks in action
20.Relaxation Training Method:
2) Progressive Relaxation: • objective is to teach/train contrast between tension and relaxation • Involves
contracting and relaxing major muscle groups in a se- quence progressing through the whole body
21.Major Premises of Progressive Relaxation: • Tension and relaxation cannot occur simultaneously
• Relaxation of the muscles (body) contributes to relaxation of the mind
22.Progressive Relaxation- Practice & Integration: Full program practice (30 min)
Abbreviated program (shorter time periods) Relax on-site in
competition
23.Relaxation Training-
3) Autogenic Training: • Exercises aimed at producing 6 types of sensations
- Heaviness in extremities
- Warmth in extremities
- Regulation of heart rate
- Regulation of breathing
- Abdominal warmth
- Cool forehead
Longer time to learn, extensive practice
24.Relaxation Training -
4) Biofeedback: • designed to teach control of physiological or autonomic respons- es
• Visual and / or auditory feedback of:
- muscle activity
- skin temperature
- brain wave
- heart rate
25.Coping: • constantly changing cognitive and behavioral efforts used to manage specific external and / or internal
demands that are appraised as taxing or exceeding the resources of the person
• Does not happen by accident..It only counts if it's something effortful, done in an attempt to manage the transaction
