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