WELLNESS CENTER 10

1. WELLNESS CENTER 10 Sport Psychology 1 “Who is in my Kitchen” REC 1050

2. 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

3. SMART Principle of Goal Setting • S---Specific • M---Measurable • A---Attainable • R---Realistic • T---Timely

4. 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 Hard • I want to improve my vertical 6” in a month • Not realistic • Goal Valance: Make goals positive based

5. Goals: Proximity, Venue & Collectivity • Goal 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?

6. 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

7. 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?

8. 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

9. 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 #2 What 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

10. 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”

11. 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

12. 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

13. 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

14. 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

15. 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

16. 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

17. 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

18. 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.

19. 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?

20. 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

21. 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

22. 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

23. 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.

24. 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

25. 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

26. 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

27. Distractions & Interferences • Crowd • Significance of game or situation • Peer Pressure • Fear of failure • Other

28. 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?

29. 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

30. 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?

31. 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

32. 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