1
Q
What is diversity?
A
Diversity is defined as the presence of socially meaningful differences among the members of a group
2
Q
What are the differences (or the lack of differences) based on?
A
They are generally based on:
1. Race
2. Ethnicity
3. national Origin
4. Religion
5. Age
3
Q
What is equity?
A
Equity is giving everyone an equal opportunity to succeed. Equity efforts are often referred to as social justice.
4
Q
What is inclusion?
A
Inclusion is the degree to which people feel free to express their individualized self and have a sense of belonging.
5
Q
What is culture?
A
Culture is defined by shared values, beliefs, and practices.
6
Q
What is cultural competence?
A
Culture competency is interacting and working effectively with cultures other than our own
7
Q
How do you develop cultural competency?
A
Cultural competency is developed by having cultural awareness, cultural knowledge, cultural skills and the right attitude.
8
Q
What is cultural awareness?
A
Cultural awareness is having an understanding of one’s own beliefs, values, attitudes and biases
9
Q
What is cultural knowledge?
A
Knowledge and understanding of other cultures
10
Q
What are cultural skills?
A
Ability to communicate and interact in a culturally appropriate way.
11
Q
what is an important step in becoming a culturally competent person?
A
Becoming aware of your own biases is an important step in becoming a culturally competent person
12
Q
What are some factors that affect women in sport leadership positions?
A
- men having more access to influential networks within the sporting system
- women are perceived as compliant
- institutional discrimination
- sport leadership viewed as masculine
lower expectation from women
13
Q
What about people with disabilities and their participation in sport?
A
Research suggests that disabled people have a positive impact when they participate in sport. this impact can be psychological, physiological or social.
14
Q
What is weight bias in sports?
A
weight bias in sport is basically healthy professionals having the same biases as the normal public for people with weight.
15
Q
What are some benefits of diversity and inclusion?
A
It is said that performance benefits increase with a diverse team or a group. It increases the number of perceptions to be considered.
it generates greater number of options for action
enhances decision making.
16
Q
What are some strategies for diversifying sport?
A
being culturally aware, culturally competent in communication, and culturally competent interventions.
17
Q
Why should you focus on groups?
A
all individuals belong to some group.
18
Q
How to be an effective team player or a group member?
A
You must understand the individual forces within the group.
19
Q
What are the 2 possible outcomes that can occur when individuals form teams?
A
- the first outcome is that they perform better as a team than as individuals.
- they perform worse as a team than as individuals
20
Q
Why would there be an increase in individual motivation when being on a team?
A
- not wanting to let the team down
- happy to be a part of the team
- fear to getting kicked out of the team if not performing well enough
- defining personal success as team success.
21
Q
Why would there be a decrease in individual motivation when being on a team?
A
- opportunity to hide
- perception of being non-essential
- no team buy in.
22
Q
what are the 2 ways to build individual motivation for a team?
A
- clearly communicating an athlete’s role on the team
- building team cohesion
23
Q
what are the 2 types of individual roles?
A
- formal roles
- informal roles
formal roles are assigned
informal roles emerge based on your personality and what you bring to the table
24
Q
what is a potential problem with informal roles?
A
a potential problem with informal roles is that it can either contribute to team success or it can undermine team success.
25
what are some tips to address the "I" on the team?
1. clearly communicating role expectations at the start of the season.
2. providing information about team norms and expectations as a group
3. being aware of when roles will shift or need to shift.
26
What is cohesion?
a tendency for a group to stick together and remain united in the pursuit of its instrumental objectives.
27
What are the 2 distinct types of forces that leads to cohesion?
1. attractiveness to the group: individuals desire to interact with group members and be involved in group activities.
2. means control: the benefit or perks of being a part of that group
28
what are the 3 types of cohesion?
1. group cohesion
2. social cohesion
3. task cohesion
29
what is task cohesion?
the degree to which the members of the group work together to achieve common goals
30
What is social cohesion?
the degree to which the members of the group work together and like each other.
31
How is cohesion related to performance?
team cohesion increases performance. It increases stability, effective communication, and more satisfaction with team effort
32
What are some disadvantages of high task cohesion? (as a group)
some disadvantages of high task cohesion are" 1. you do not get to know anyone outside of your sports team. 2. communication taken or interpreted the wrong way leading to communication problems
33
what are some disadvantages of high task cohesion? (AS AN INDIVIDUAL)
1. the level of enjoyment of the sport decreases.
2. being to serious about the goals leads to a very serious attitude
3. perceived pressure: pressure by teammates to do well.
34
disadvantages of high social cohesion (group level)
1. time wasting: team might fool around instead of working at practices
2. difficult to get friends to focus and commit to a team goal
3. giving constructive criticism maybe difficult
35
disadvantages of high social cohesion (personal level)
1. some individuals might feel left out
2. decrease in focus as a result of socializing too much
3. lack of commitment to improve skills
36
what are some ways to build social cohesion?
1. use of social media
2. discuss non-team related interests
3. allow time to get to know each team member.
37
what are some ways to build task cohesion?
1. seminars for the team
2. encouraging group identity by having individuals identify strength.
3. help athlete's know their role on the team.
38
What is leadership?
Leadership is a process whereby an individual influences a group of individuals to achieve a common goal
39
How are leaders chosen?
Leaders are chosen by 2 ways; prescribed/appointed or emergent
1. appointed leaders: are leaders who are appointed by a higher authority
2. emergent leaders: these are individuals who emerge from a team or a group and take charge.
40
what are some functions of a leader?
leaders have 2 main functions:
1. ensuring that the group meets its objectives
2. ensuring that the group needs are satisfied
41
What are the 4 approaches to understanding leadership?
1. trait approach
2. behavioural approach
3. situational approach
4. interactional approach
42
What is the trait approach?
it basically tries to look for common characteristics in great leaders. Leaders have a variety of personality characteristics. there is no particular set of characteristics that makes someone a great leader.
43
What is the behavioural approach?
It answers the question of what are some common behaviours of great leaders. Effective leaders often provide
1. supportive environments
2. provide clear feedback
3. technical instruction
4. opportunities to learn mental skills
44
What is the situational approach?
it tries to answer if situation determines effective leaders. Situation plays a vital role in determining what traits and behaviours are influenced.
45
What is the interactional approach?
Is there a relationship between the behaviours of leaders and the outcome of the followers? The effectiveness of the leadership style depends on the what the situation is asking for.
46
What is the key point of the interactional approach?
the KEY point of the interactional approach is that leadership styles should be changed to meet the needs of the people and the situation.
47
What are the four components of effective leadership?
1. leader's qualities
2. follower's qualities
3. leadership styles
4. situational factors
48
What is the "leader's qualities" component of effective leadership?
there are 4 types of leader qualities;
1. relationship-oriented
2. task oriented
3. transformational: (developing good human beings)
4. transactional: developing good athletes
49
What is the "leadership styly" component of effective leadership?
1. autocratic: the coach solves the problem
2. consultative: the coach asks for opinions or ideas to solve the problem
3. group: the coach lets the team solve the problem
50
What is the "situational factor" component of effective leadership?
Situation determines the style of leadership:
if the team size increases, less democracy is possible
51
What is the "follower's qualities" component of effective leadership?
sex: females prefer democratic style
ability: well skilled athletes also prefer democratic style
it basically depends on the needs of followers
52
What is the most important thing about being a leader?
The most essential and important thing about being a leader is that a leader has to find their own style of leadership in order to take charge. Leaders, all leaders, should have great communication skills.
53
What is the relationship between good communication and performance?
Good communication leads to optimal performance and also leads to personal development.
54
What is the purpose of communication?
1. persuasion
2. evaluation
3. information
4. motivation
5. problem solving
55
What are the 3 types of communication?
1. interpersonal: when you talk to each other
2. intrapersonal: when you talk to yourself
3. non-verbal communication: actions speak louder than words
56
What are some types of non-verbal communication?
1. physical appearance
2. posture
3. gestures
4. facial and vocal characteristics
5. body position
57
What is the recipe for great communication?
Clarity
Brevity
Context
Impact
Value
58
What are some listeners' responsibility in communication?
1. active listening: acknowledging what the other person is trying to say
2. supportive listening: communicate that you value what they are saying
3. aware listening: there will be different opinions
59
Why are there breakdowns in communication?
1. when the person trying to communicate does so with ambiguity and inconsistency
2. when the listener misinterprets the message or fails to listen carefully.
60
What are the benefits of effective communication?
improved team morale, better cohesion, and enhanced performance
61
What is the difference between arousal and anxiety?
anxiety is when you have negative or debilitative feelings. Arousal is when your body is activated or when you get nerved before you do something.
62
Why is arousal regulation so important?
Athletes who do not effectively cope with stress often have decreases in performances and go through mental and physical distress. Athletes, in order to stay focused and in control, should regulate their arousal.
63
Why should an athlete be self-aware about their arousal?
An athlete must increase their awareness of their mental/psychological state. Once an athlete is aware about their psychological states, they can employ arousal regulation strategies.
64
What is somatic arousal reduction?
Somatic arousal reduction is an arousal reduction mechanism that focuses on physical techniques that reduce arousal:
1. Progressive muscle relaxation
2. breath control
3. Biofeedback: being aware of your physiological changes caused by the nervous system.
65
What is cognitive arousal reduction?
This is another arousal reduction mechanism that focuses more on cognitive/mental relaxation.
1. Relaxation: meditation, calming the mind down, increase focus and concentration, etc..
2. Autogenic Training: focuses on producing physical sensations (warmth and heaviness)
3. Systemic desensitization: aims to reduce anxiety responses to stimuli by trying to have an opposite reaction to stimuli
66
What is multimodal arousal reduction mechanism?
multimodal arousal reduction involves cognitive-affective stress management training: It basically teaches a person coping mechanisms using relaxation and cognitive components to control emotional arousal
67
What are the 5 phases of SMT (Stress management training)?
1. Pre-treatment phase
2. Treatment rationale phase
3. Skill acquisition phase
4. Skill rehearsal
5. Post-training evaluation
68
What is the matching hypothesis?
the matching hypothesis states that an anxiety management tehnique should match the situation
1. Cognitive anxiety should be treated with mental relaxation
2. Somatic anxiety should be treated with physical relaxation
3. If not sure what type of anxiety, then use multi-modal mechanism
69
what is coping?
coping basically means constantly changing your thoughts and actions to deal with challenging situations the you think are difficult and beyond your abilities.
70
what are the 3 types of coping?
1. problem focused coping: efforts to manage problems that are causing stress
2. Emotion-focused coping: regualting your emotional responses to the problem that causes the stress
3. Seeking social support coping: occurs when one turns to others asking for assistance and emotional support
71
What should be advised when coping from adversity?
Resiliency must be advised in face of coping with adversity because athletes should bounce back and perform
72
What are some coping strategies used by athletes?
1. support
2. distraction: taking time off, and relaxing
3. maintaining positive sport relationships
4. self-statement modification: chaning negative statements to positive
5. being organized and being structured by planning ahead
6. psychological skills: positive self-talk, controlling the controllable and etc
73
What are some signs of underarousal?
moving slowly, not getting set
mind wandering
lack of concern about how one will perform
lack of anticipation
74
What is imagery?
Imagery is basically creating or re-creating an experience in your mind.
75
What senses does imagery involve?
Imagery involves almost all sense; visualization, kinaesthetic, auditory, tactile, and olfactory
76
Which imagery sense is particularly important for athletes?
The kinaesthetic sense is very important for athletes in imagery
77
What is the KEY about imagery?
Imagery helps recreate experiences and pictures events that help prepare athletes for performance. Example: shadow boxing.
78
Why do people/athletes use imagery?
1. Enhance motivation
2. Build confidence
3. Improve concentration
4. Solving problems and coping with adversity
5. Acquiring and practicing strategies
79
Research shows that imagery has been successful in athletes and has enhanced performance. However, the effectiveness of imagery depends on several factors. What are those factors?
1. Internal or external perspective: one should be flexible
2. Nature of the task: if the tasks demands more of cognitive abilities, imagery has more efficiency/is more effective
3. Skill level of performer: experienced athletes are more beneficial to imagery than novice or beginners
4. Imaging ability: imagery works best when the ability to imagine is more in individuals or athletes.
5. Imagery vividness: an athlete should be able to use all their senses while imaging. This increases effectiveness of imagery
80
Where and when do athletes use imagery in sport?
Athletes use imagery more in competition than in training. They tend to use imagery before, during and after the games
81
Why do athletes use imagery?
To increase their preparedness for a competition or a game and to feel motivated. It is also said that athletes use imagery for cognitive improvements as well.
82
What are the 5 theories of imagery?
1. Psychoneuromuscular theory
2. Symbolic learning theory
3. Bioinformational theory
4. Triple code model
5. Functional equivalence theory
6. Psychological explanations
83
What is the psychoneuromuscular theory of imagery?
It suggests that imagery prepares muscle for action. Imagery increases our motor learning skills as imaging innervates muscles for those movements.
84
What is the symbolic learning theory?
The symbolic learning theory of imagery suggests that imagery helps us understand movements patterns. Imagery functions as a coding system or a mental blue prints which helps people understand movement patterns
85
What is the bioinformational theory of imagery?
Bioinformational theory suggests that imagery or imaging is done is stimulus and response propositions, meaning, one should not only imagine the situation (stimuli) but also their response to the situation.
86
What is the triple code model of imagery?
The triple code model of imagery suggests that imagery is made of 3 components: the image, our somatic response, and the meaning of the image. The image should carry some significance.
87
What is the functional equivalence theory of imagery?
The functional equivalence theory of imagery suggests that imagery and physical practice are functionally equivalent. They both have the same neural mechanisms associated with the actual motor control of a movement.
88
What is the psychological explanations theory about imagery?
It suggests that:
1. Imagery controls arousal
2. Imagery enhances feelings of confidence, reduces anxiety levels, and improves concentration.
3. Imagery also serves as a motivation function.
89
How do you develop an imagery training program?
There are 3 steps to developing an imagery training program for an athlete:
1. Evaluate an athlete’s comfort level using imagery
2. Tailor an imagery program to the athlete’s individual need, ability, and interests
3. Imagery must be practiced daily and should be built into an athlete’s daily routine.
90
What is the PETTLEP model of imagery?
P: Physical nature of the movement
E: Specific of the environment
T: task type
T: timing of the movement
L: learning the content of the movement
E: Emotion (the value the movement holds to the individual)
P: Perspective (internal vs external)
91
What is self-confidence?
Self-confidence is a belief that you can successfully perform a desired behaviour.
92
What is the difference between trait and state self-confidence?
Trait self-confidence is more so your confidence in terms of your personality and state self-confidence is more situation based.
93
What is mental toughness?
Mental toughness is a developed psychological state where you tend to cope better than your competitors according to the demand of performance
94
What is robust sport confidence?
This is you being confident in all aspects of performance. Be it preparation, training, performance, or any challenging situation.
95
What are some common misconceptions about confidence?
Some common misconceptions about confidence are:
1. Only positive feedback can build confidence
2. Success build confidence whereas failure does not
3. Confidence often corresponds outspoken arrogance
96
What are some benefits of having self-confidence?
Some benefits of having self-confidence are:
1. Improves concentration
2. Improves work ethic
3. Arouses positive emotions
4. Affects psychological momentum.
97
What is the definition of self-efficacy?
Self-efficacy is more about one’s abilities and skills to perform a desired behaviour. It is the belief in one’s capabilities and skills to perform a desired action.
98
How does self-efficacy influence performance?
Self-efficacy tends to influence our behaviours, emotional responses and thought patterns.
99
What are some way athletes can develop feelings of self-efficacy?
One of the most influential source of developing self-efficacy is performance accomplishments. This influence depends on task difficulty, amount to time and effort expended, physical guidance and the sequence of success and failure.
Vicarious learning is also one way to increase your self-efficacy.
Verbal and Social persuasion: receiving positive feedback from your friends coaches and parents about certain tasks can also increase SE.
Our body’s physiological and emotional responses also affect SE. If you are sweating extremely while running a marathon, your SE might decline as you think you are getting tired.
100
What are some ways to build SE at an early age?
1. Provide feedback
2. Set realistic goals
3. Positive reinforcement
4. The right amount of guidance
5.
101
What is coaching efficacy?
This is the belief that coaches have in them as to what extent they can affect athlete’s learning and performance.
102
What is collective efficacy?
Collective efficacy is the belief a team has in its ability to be successful as a team.
103
Can Self-confidence and self-efficacy lead to self-fulfilling prophecies?
Yes, SE and SC can lead to self-fulfilling prophecies.
104
How do a coach’s level of confidence in an athlete affect their performance?
This happens in 4 stages:
1. Coaches form expectation based on an athlete’s skill level and other factors like age, weight, height etc.
2. The expectation set by the coach, then starts to influence athlete’s behaviour: this depends on the quality to coach-player interaction, quantity and quality of instruction, and type and frequency of feedback.
3. Coach’s behaviour also affects players performance. If a coach has less expectations from a player, they are less likely to perform good.
4. The way the athlete performs confirms the coach’s original expectation
105
How can coaches build athlete self-confidence?
1. Maintaining a motivational environment
2. Having high expectations from all your participants or team members
3. Set realistic but challenging goals
4. Should always set both short and long term goals
5. Providing lots of feedback
6. Allowing a psychologically safe environment where athletes can learn at their own pace.
106
How many types of goals are there? What are they?
There are 5 types of goals:
1. Subjective Goals: general statement of intent such as having fun or giving your best.
2. Objective goals: attaining a specific level of proficiency on a certain task within a certain time.
3. Outcome goals: focusing on competitiveness. (Beating someone or winning)
4. Performance goals: comparing your past performance and trying to improve.
5. Process goals: focusing on certain skills or movements that the athlete needs to use in games to perform better.
107
How do goals change behaviour?
1. Most common goals are outcome, performance and process goals. All these roles play a role in behaviour change, the key is to know where to apply which goal.
2. Outcome goals often give short-term motivation but lead to anxiety before a game or a competition
3. Performance goals and process goals are less dependent on other’s performance.
4. Too much focus on performance goals can create anxiety
108
What are subjective goals?
Subjective goals are based on personal values and beleifs. For example i want to be happier or i want to be successful in my career. Subjective goals are not measurable.
109
Goal-setting practices of athletes:
Athletes often use goal setting practices to help them steer clear of their objective and avoid any distractions. Athletes often have top 3 goals; enjoyment, winning, and improving performance.
Athletes who use multiple goal setting strategies exhibit the best performance.
110
What are the 2 ways goal setting works?
1. Indirect thought-process view: goals influence indirectly by affecting psychological factors such as confidence, anxiety and satisfaction. More specifically, having a goal increase confidence and satisfaction and decreases anxiety.
2. Direct mechanistic explanation: goal setting makes you do something. It gets you out of your bed. It increases your attention to what is important within a particular task or a skill. It will make you persistent in face of any barriers. It makes you develop or adapt behaviours that lead you to your goal.
111
What is the difference between a goal and a dream?
A dream is something that you want to do, and you wish that it will happen in the future at some point in your career. A goal is something that you work towards, you make adjustments to your schedule and blah blah.
112
How to make goal setting more effective?
1. Set specific goals
2. Set realistic but challenging goals
3. Set both long-term and short-term goals
4. Set practice and competition goals.
113
What is goal setting an analogy of?
Goal setting is like climbing a mountain where you climb small peaks and make it to the top. One step at a time.
114
Goal setting requires constant ______.
Adjustment
115
What are some common problems with goal setting?
1. Setting goals that are too subjective
2. Failing to adjust goals
3. Not providing goal follow-up and evaluation.
4. Setting too many goals at once.
116
What is hope? And what are the 4Ws of hope?
Hope is an overall perception that goals can be met and that one has the skills to achieve those goals. People high in hopes, always find a way
The 4 Ws of hope:
1. Wish power: identifying goals
2. Want power: realistic short-and long-term goals
3. Way power: developing plans and strategies to achieve the goal
4. Will power: the determination and discipline required to achieve those goals and the way you tackle any hardships along the way.
KP 381
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