Health & Fitness
I. Basic Techniques of Sports Psychology
1. Goal setting
1. Definition: “attaining a specific standard of proficiency on a task, usually within a specified time limit” (Williams, 2001)
2. Types of goals
1. Outcome goals, performance goals, and process goals
3. Length of goal-setting interventions
1. short-term, moderate, long-term
4. Benefits of goal setting: focus, strategy, provides a map to reach an outcome
2. Imagery
1. Definition: using all the senses to re-create an experience in the mind
2. Method for performing imagery
1. re-create experience, use senses, and perform in an isolated environment
3. Benefits: develop skills to re-create ideal environment to execute skill
3. Relaxation/Activation
1. Definition: controlling the overall energy level of an individual
2. Physiology of activation
1. nervous system, endocrine system
3. Relaxation techniques
1. mind-to-muscle: meditation and visualization to relax muscle groups
2. muscle-to-mind: breathing, progressive relaxation
4. Activation techniques
1. Increased breathing, imagery, mind-controls
5. Benefits: get to the ‘right’ level of readiness to perform at your best
4. Cognitive Techniques
1. Definition: using the mind to prepare for performance
2. Methods: self-talk and self-efficacy
3. Benefits: prepare the mind to operate at highest level
II. Application of Sports Psychology
1. Plan of attack: define a goal -> get your ‘team’ together (parents, teachers, coaches etc) -> set your routine -> periodic evaluation as perform task -> use feedback to modify approach -> repeat task
2. Applications of sports psychology
1. Athletic-competition
1. Pre-performance routines, during competition, and evaluation of performance
2. Test-taking
1. Pre-performance routines, during competition, and after-event assessment
3. Setting a long-term goal
1. Year-long outlook and time management plan
Acknowledgements: Dr. Glenn Brassington (Stanford University), Jean Williams Applied Sport Psychology: Personal Growth to Peak Performance (2001)
Running for a Reason
Sports Psychology
by Adam Tenforde
