The 5 Self’s of Human Performance Dr. Tyrone A. Holmes, Ed.D, CPT President Holmes Fitness Coaching, LLC

As a result of this webinar, you will be able to: Objectives As a result of this webinar, you will be able to: Describe the 5 self’s (self-motivation, self-efficacy, self-confidence, self-discipline and self-esteem). Describe the impact of each self on human performance.

As a result of this webinar, you will be able to: Objectives As a result of this webinar, you will be able to: Identify steps coaches and athletes can take to boost motivation, efficacy, confidence, discipline and esteem.

Sports Psychology Defined The American Psychological Association defines sports psychology as "the study of the psychological and mental factors that influence and are influenced by participation and performance in sport, exercise, and physical activity, and the application of the knowledge gained through this study to everyday settings."

The Benefits of Sports Psychology Helps athletes deal with the pressure of competition (e.g., stress and anxiety management). Increases an athlete’s belief that he or she will be successful. Helps athletes enhance their internal motivation.

The Benefits of Sports Psychology Helps athletes improve their self-discipline. Helps improve athletic performance.

The 5 Self’s of Human Performance Self-motivation Self-efficacy Self-confidence Self-discipline Self-esteem

Self-Motivation Motivation The biological, psychological, cognitive and social forces that initiate, guide and maintain goal-oriented behavior. Simply stated, motivation is what causes one to act.

Self-Motivation Self-Motivation Self-motivation occurs when the forces that initiate, guide and maintain goal-oriented behavior are exclusively internal (intrinsic vs. extrinsic motivation).

Self-Motivation and Performance 3 Elements of Motivation Activation – The decision to initiate a particular behavior (e.g., goal-setting). Persistence – Applying ongoing effort to achieve a goal (e.g., training in the face of obstacles). Intensity – The force, vigor and passion one applies in pursuit of that goal (e.g., strength of commitment).

Boosting Self-Motivation Set SMART Goals (Specific, Measurable, Achievable, Relevant and Time-Bound). Include both outcome and process goals. Dr. Tyrone A. Holmes, Ed.D, CPT

Boosting Self-Motivation Outcome Goals Outcome goals are probably more common than process goals because they focus on bottom-line results like finishing in the top-10 of a key event. Dr. Tyrone A. Holmes, Ed.D, CPT

Boosting Self-Motivation Process Goals Process goals focus on the implementation of a training regimen and have two advantages: The athlete has more control over the achievement of a process goal. For newcomers, it can be difficult to set outcome goals compared to process goals. Dr. Tyrone A. Holmes, Ed.D, CPT

Boosting Self-Motivation Sample SMART Goals (Outcome) To complete a 40K time trial in 60 minutes during the 2014 race season. To finish on the podium at the 2014 regional triathlon championships. To qualify for the 2014 national triathlon championships. To complete a 10K running race in less than 45 minutes during the 2014 race season. Dr. Tyrone A. Holmes, Ed.D, CPT

Boosting Self-Motivation Sample SMART Goals (Process) To participate in 4 Olympic distance triathlons in 2014. To average 250 watts during a 2 x 20:00 Time Trial Interval cycling workout. To complete 8 VO2 max run workouts during my 2014 Intensity Phase Training Plan. To cycle 3,000 miles during the calendar year. Dr. Tyrone A. Holmes, Ed.D, CPT

Self-Efficacy A person’s belief in his or her ability to succeed in a specific situation. It is one’s feeling of effectiveness in relation to a particular task.

Self-Efficacy and Performance Self-efficacy has a tremendous impact on human behavior. For instance, people tend to avoid tasks where self-efficacy is low and are motivated to engage in tasks where self-efficacy is high. Dr. Tyrone A. Holmes, Ed.D, CPT

Improving Self-Efficacy 3 Factors Affecting Self-Efficacy Experience (e.g., practice) Modeling (e.g., observing others) Social Persuasion (e.g., encouragement)

Improving Self-Efficacy 3 Steps for Improving Self-Efficacy Identify a specific performance weakness. Break this weakness into discrete tasks. Practice each task again and again and again.

Self-Confidence A feeling or belief in one’s ability to be successful, however that person may define success. Similar to, yet distinct from self-efficacy in that confidence is a more global construct.

Self-Confidence and Performance As with self-efficacy, athletes are more likely to perform well if they are confident in their abilities. In fact, this is where self- fulfilling prophecies can have a tremendous psychological impact on performance.

Improving Self-Confidence Create opportunities for small wins and try to minimize small losses (i.e., set athletes up for success): Have athletes compete against/participate with lesser competition. Have athletes peak for a race/event at an unusual time. Have athletes train for a specific race/event they enjoy doing.

Improving Self-Confidence Have athletes focus on personal bests. Have athletes focus on process goals. Develop a game plan for races/events. Make sure athletes are competing to their strengths. Remove the fear of making a mistake.

Self-Discipline Consistently engaging in positive and productive behaviors even when you would rather engage in less positive, less productive behaviors. It is a course of actions that lead to a greater goal, sometimes at the expense of immediate comfort.

Self-Discipline and Performance Maximizing one’s athletic potential requires a significant level of self-discipline for at least two reasons: The training, nutrition and recovery required to maximize performance is often at odds with more comfortable behaviors. It takes a long time to achieve success.

Enhancing Self-Discipline Identify weaknesses (e.g., training, nutrition and recovery). Select one area to focus on. Create a strategy for developing discipline in that area and monitor.

Self-Esteem A global psychological concept that describes an individual's feelings of self-worth or personal value. It is both a judgment of one’s perceived value and an attitude toward oneself.

Self-Esteem and Performance Key Word = Equivocal The research on the relationship between self- esteem and performance is somewhat mixed. Primary issue is causation – does high self-esteem cause higher performance OR does high performance lead to increased self-esteem?

Enhancing Self-Esteem Treat athletes with respect (e.g., listen, respond with empathy, treat athlete as a whole person). Challenge athletes, don’t threaten them. Avoid comparisons between athletes. Maintain a consistent line of communication. Give both positive and constructive feedback. Be a role model.

Holmes Fitness Coaching, LLC HFC Holmes Fitness Coaching, LLC Improving Health, Fitness and Athletic Performance THANK YOU!!! Dr. Tyrone A. Holmes, Ed.D, CPT President - Holmes Fitness Coaching, LLC 480-584-6202 doctorholmes@sbcglobal.net www.holmesfitness.com (Holmes Fitness Coaching Website) www.doctorholmes.wordpress.com (Fitness Corner Blog) Dr. Tyrone A. Holmes, Ed.D, CPT