Ch 14 Imagery - (Sports Pscyh) PDF

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Amanda Guillermo Ch 14: Imagery Weinberg & Gould (2019) 1. Describe imagery and the various senses that can be involved. Imagery is defined as a form of simulation, similar to real sensory eperience, although the experience occurs in the mind. There are 5 senses involved: 1. Kinesthetic Sense: useful in enhacning athletic performance as it involves the feeling of the body as it moves in different positions. 2. Visual Sense: sight 3. Auditory Sense: sound 4. Tactile Sense: touch 5. Olfactory Sense: smell 2. What are the five key characteristics of the imagery process as outlined by Cumming and Williams (2012)? The 5 key characteristics of the imagery process as outlined by Cumming and Williams (2012) are: 1. Modality: The senses used in imagery -- auditory, visual, tactile, olfactory, and Kinesthetic 2. Perspective: The visual perspective taken -- first person (internal) or third person (external) 3. Angle: The viewing angle when imaging from an external prespective -- above, behind, front, or side 4. Agency: The author or agent of the behavior being imagined -- one’s self of another person 5. Deliberation: The degree to which imagery is deliberate or spontaneous (triggered) 3. Provide ways in which imagery could improve physical and psychological skills. There are various ways in which imagery can improve both physical and psychological skills such as improving concentration, enhancing motivation, building confidence, controlling emotional responses, acquiring and practicing sport skills and strategies, preparing for competition, coping with pain or injury, and solving problems. - Improving Concentration: visualizing what you want to do and how you want to react in certain situations can prevent your mind from wandering. - Enhacning Motivation: Imagery can help build motivation to participate. For example, individuals in an aerobic class used imagery to see themselves become happier and healthier. Imagery also enhances motivation by adding purpose to repetitive and monotonous exercises. - Build Confidence: If an individual is having a difficulty with a task, like serving

in a volleyball match, imagining to hit the ball hard and accurately serves in order to build confidence. Studies have shown that athletes who were high in confidence used more mastery imagery and generallym positive energy is shown to enhance confidence. - Control Emotional Responses: Imagery can be used both to create higher levels of arousal (getting pumped up), or reduce feelings of anxiety if an athlete is too uptight. Imagery can also be used to increase positive affect and enjoyment of the competitive experience. - Acquiring and Practicing Sports Skills & Strategies: An individual can practice skills to fine-tune them, or pinpoint weaknesses and visualize correcting them. For example, an aerobic teacher may have students imagine a sequence of movements as they listen to the music before physically attempting the steps. - Preparing for Competiton: Imagery is used most often right before compeition to get athletes ready to perform their best - Coping with Pain/Injury: Imagery can help cope with pain/injury and also speed up the recovery process and keep skills from deteriorating. Instead of feeling bad for themselves, athletes can imagine doing practice drills and facilitate recovery. - Solving Problems: A player who is not performing up to past or expected levels can use imaergy to critically examine all aspects of their performance to find the confounding factor, and work on improving. 4. Describe the three types of evidence that have been used to provide evidence of the effectiveness of imagery: anecdotal reports, case studies, & scientific experiments. - Anecdotal reports are people’s reports of isolated occurences. Many athletes and coaches include imagery in their daily training and athletes also report using imagery to help recover from injury. - Case studies is a more scientific approach in which the researcher closely observes, monitors, and records and individual’s behavior over a period of time - Scientific experiments clearly demonstrate the value of imaergy in learning and performing motor skills and have been conducted across different levels of ability and sports. Imagery has traditionally been studied from an individual-athlete perspective, although some research has looked at imagery’s influence on the team concept of group cohesion. 5. According to Pavio (1985), what are the two functions of imagery? How can each be further divided or broken down? There are two functions of imagery: motivational and cognitive. Motivational-Specific (MS) refer to goal-oriented responses such as imaging oneself winning an event and receiving a medal. Motivational-General is classified into motivational-general mastery (MG-M) and motivational-general arousal (MG-A). MG-M is when an individual is able to use imagery of performing well to maintain confidence while using imagery to increase arousal or achieve relaxtion, is an example of MG-A. Cognitive-Specific (CS) focuses on the performance of motor skills and cognitive-general (CG) focuses on rehearsing entire game plans, strategies of play, and

routines inherent in compeitions. 6. What is the difference between internal and external imagery? Internal imagery is being able to imagine the execution of a skill from your own vantage point as if you had a camera on your head, seeing what you would see. External imaergy is when you view yourself from the perspective of an outside observer as if you were watching yourself in a movie. 7. What factors can enhance the effectiveness of imagery? There are several factors that enhance the effectiveness of imagery such as the nature of the task, skill level of the performer, imaging ability, using imagery along with physical practice, personality. Research has shown that tasks involving mostly cognitive components, such as decision making and perception, show the greatest positive benefits from imagery rehearsal. Research has also shown that imagery significantly helps performance for both novice and experienced athletes, although the effects are slightly more stronger for experienced players. Imagery may also help novice performers learn cognitive elements. In addition, the most powerful factor influencing the effectiveness of imagery is the person’s ability to use imagery. 8. Describe the four theories that explain why imagery can effectively enhance performance: (1) Psychoneuromuscular Theory, (2) Symbolic Learning Theory, (3) Bioinformational Theory, (4) Triple Code Model. - Psychoneuromuscular Theory: Imagery facilitates the learning of motor skills because of the nature of the neuromuscular activity patterns activated during imaging. Vividly imagining events/movements allows for intervention of the muscles in a similar way that physically practicing the movement would. When you vivdly imagine performing a movement, neural pathways are being used similar to those used when actually performing the movement. - Symbolic Learning Theory: Imagery may function as a coding system to help people understand and acquire movement patterns. An individual will learn a skill by becoming familiar with what needs to be done to successfully perform them. To do this, the individual creates a motor program in the CNS and a mental blueprint is formed to successfully complete the movement. - Bioinformational Theory: Known as the best-developed theoretical explanation for the effects of imagery. This theory is based on the assumption that an image is a functionally organized set of propositions stored by the brain, the model holds that a description of an image consists of two main types of statements: response propositions and stimulus propositions. A stimulus proposition is a statement that describes specific

stimulus features of the scenario to be imagined. A response proposition is a statement that describes the imager’s response to the particular scenario and is meant to produce physiological activity. - Triple Code Model: This model states that the meaning the image has to the individual must also be incorportaed into imaergy models. There are 3 effects that are essential to imagery, referred to as ISM. I, standing for (I) itself. The S standing for (S) somatic response, the act of imagination results in psychophysiological changes in the body. M represents (M) meaning of the image, every image imparts a definite significance, or meaning, to the individual imager. 9. What are the two keys to effective imagery? The two keys to effective imagery are vividness and controllability. Good imagers are able to utilize all their senses in order to make their images as vivid and detailed as possible. This includes paying attention to environmental detail, layout, types of surfaces, and even the closeness of spectators. If imagining vividly is difficult at first, they are a few exercises you could do such as imagining things that are familiar to you, imagining a positive performance of a skill, and imagining a positive performance. Another key to successful imagery is controllability -- learning to manipulate your images so they do what you want them to. To practice, one can imagine controlling their performance, controlling performance against a tough opponent, and controlling emotions. 10. One way to structure imagery is through the PETTLEP program. Describe what each of the letters of the acronym stands for - The physical nature of the environment - The specifics of the environment - The type of task - The timing of the movement - Learning the content of the movement - The emotion (meaning to the individual) of the movement - The perspective of the person (internal or external) 11. Although the exact frequency, duration, and intensity of imagery training has not been defined, what are some general guidelines that should be followed? - Practice in 3-4 sessions per week - Sessions should last ~ 15 minutes, but could go up to 30 minutes - The number of repetitions will vary with the length of the sport skill, and several repetitions should be involved in every imagery session - If concentration wanes, break imagery sessions into shorter time blocks - Imagery training should be systematic and considered a regular part of mental preperation for competition and practice...