CHAPTER 9 PSYCHOLOGY AND SPORTS CLASS XII

Personality: Personality refers to the patterns of thoughts, feelings and behaviours persistently exhibited
overtime that strongly influences one's expectations, self perceptions, attitudes and values. Personality is the sum
total of an individual's unique characteristics, traits, and behaviors that make them who they are. It encompasses
their thoughts, feelings, and actions, and how they interact with the world around them.

Dimensions of Personality
Physical Dimension:
 Physical appearance, body type, health, fitness, and overall well-being.
 First impression often formed based on physical attributes.
Mental Dimension:
 Intellectual abilities, cognitive skills, problem-solving abilities, and creativity.
 Influences how individuals perceive and interact with the world.
Social Dimension:
 Interpersonal skills, social behavior, ability to form relationships, and social adjustment.
 Includes qualities like empathy, cooperation, and communication skills.
Emotional Dimension:
 Emotional intelligence, ability to manage emotions, and respond appropriately to situations.
 Includes qualities like self-awareness, self-regulation, and empathy.

 Types of Personality: There are four different types of personality:

 Type 'A' Personality: Individuals with this type of personality are highly competitive and
multitasking. They become impatient or irritated when delayed. Such individuals can be easily
aroused to anger, hostility and aggression and are highly focused.
 Type 'B' Personality: These individuals are self confident, calm open to social relationships and are
not hostile. They are easy going and are able to cope with stress effectively. They are not over-
ambitious but are successful in lives.
 Type 'C' Personality: In this type of personality, individuals are accurate, precise, detail-oriented,
conscientious and even-tempered, and incapable of expressing their own feelings.
 Type 'D' Personality: Individuals with this type of personality have tendency to experience
increased negative emotions and tend not to share these emotions with others because of fear of
rejection.

 Jung's Classification: Under this, the individuals are classified as:

 Introvert: These kind of individuals are shy, socially withdrawn and talk less due to which they seem
to be self-centered, unable to adjust easily in society. They are sensible and future-oriented.
 Extroverts: These individuals have a tendency to be friendly, outgoing, talkative and social in
nature. They show interest in present rather than future. They are generous, supportive and
courageous.
 Ambiverts: Only few people are pure introverts and extroverts. Ambiverts are the mixture of both
extremes in a balanced manner. They are neither too reserved nor too outgoing in nature.
 Big Five Personality Theory: This theory describes the underlying traits that make-up an individual's
overall personality. The distinct factors of personality are:
 Agreeableness: This includes attributes like affection and kindness. People with high agreeableness
are more cooperative and people with less agreeableness are selfish, rude and manipulative.
 Neuroticism: Their attributes include jealousy, moodiness, sadness and emotional instability.
People high in this trait experience mood swings, anxiety, worry and sadness. People low in this
trait are more stable and feel confident.
 Conscientiousness: Their characteristics include self-discipline, high-level of thoughtfulness and
goal directed behaviour. People high on this trait are reliable and pursue their goals with
determination and forethought.
 Openness: This includes attributes like imagination and insight. People high on this trait are
creative, adventurous and have a broad range of interests.
 Extroversion: Their attributes include sociableness, talkativeness, being energetic, assertiveness
and friendliness.

Motivation in Sports
Meaning and Definition
Motivation in sports refers to the psychological drive that propels an athlete to engage in and persist with
training, competition, and the pursuit of athletic excellence. It's the inner force that ignites passion, focus,
and determination.
Types of Motivation
1. Intrinsic Motivation: This arises from within the individual, driven by personal enjoyment, satisfaction,
and the inherent value of the activity itself.
2. Extrinsic Motivation: This stems from external factors, such as rewards, recognition, or avoiding
punishment.
Techniques of Motivation
1. Goal Setting: Setting clear, specific, and challenging goals can provide direction and purpose.
2. Positive Reinforcement: Praising and rewarding achievements can boost confidence and motivation.
3. Negative Reinforcement: Using constructive criticism to highlight areas for improvement can motivate
athletes to work harder.
4. Visualization: Mental imagery of successful performances can enhance motivation and focus.
5. Self-Talk: Positive self-talk can improve self-belief and performance.
6. Role Models: Identifying and emulating successful athletes can inspire and motivate.
7. Team Building: Fostering a positive team environment can create a sense of belonging and
camaraderie.
8. Variety in Training: Incorporating diverse training activities can prevent boredom and maintain
motivation.
9. Feedback and Evaluation: Providing regular feedback on performance can help athletes track progress
and set new goals.
10. Passion and Enthusiasm: Coaches and trainers who exhibit passion and enthusiasm can inspire their
athletes.
By understanding and applying these techniques, coaches and athletes can harness the power of
motivation to achieve optimal performance and fulfillment in sports.
EXERCISE ADHERENCE, REASONS TO EXERCISE, BENEFITS OF EXERCISE,
AND STRATEGIES FOR ENHANCING IT
Exercise Adherence
Exercise adherence refers to the consistency with which an individual sticks to an exercise program over a
prolonged period. It's a crucial factor in reaping the full benefits of physical activity.

Reasons to Exercise
 Physical Health:
o Improved cardiovascular health
o Reduced risk of chronic diseases (heart disease, stroke, diabetes, etc.)
o Weight management
o Stronger bones and muscles
o Enhanced flexibility and balance
 Mental Health:
o Reduced stress and anxiety
o Improved mood and cognitive function
o Better sleep quality
o Increased self-esteem and body image
 Social Benefits:
o Opportunities for social interaction and community involvement

Benefits of Exercise
 Physical Benefits:
o Increased energy levels
o Boosted metabolism
o Stronger immune system
o Pain relief
o Improved posture
 Mental Benefits:
o Reduced stress and anxiety
o Improved mood and cognitive function
o Enhanced creativity and problem-solving skills
o Better sleep quality
 Social Benefits:
o Opportunities for social interaction and community involvement
o Increased self-confidence and self-esteem
Strategies for Enhancing Exercise Adherence
1. Set Realistic Goals:
o Start with small, achievable goals and gradually increase the intensity and duration of your
workouts.
2. Make Exercise Enjoyable:
o Choose activities you find fun and engaging.
o Listen to music or podcasts while exercising.
o Find a workout buddy to make it more social.
3. Create a Routine:
o Schedule specific times for exercise and stick to it.
o Make it a non-negotiable part of your daily routine.
4. Find a Supportive Community:
o Join a fitness class or gym.
o Connect with like-minded individuals who can motivate and support you.
5. Track Your Progress:
o Use a fitness tracker or journal to monitor your workouts.
o Celebrate your achievements, no matter how small.
6. Reward Yourself:
o Reward yourself for sticking to your exercise plan.
 o This could be anything from a new workout outfit to a relaxing spa day.
7. Be Patient and Persistent:
o Don't get discouraged if you miss a workout or two.
o Just pick up where you left off and keep going.
8. Make Exercise Convenient:
o Choose workouts that fit your lifestyle and schedule.
o Exercise at home or find a gym close to your home or workplace.
9. Prioritize Your Health:
o Make your health a top priority.
o Invest time and energy in your physical and mental well-being.
10. Seek Professional Help:
o If you're struggling to stick to your exercise routine, consult with a fitness professional or
healthcare provider.
By following these strategies, you can increase your chances of sticking to an exercise program and reaping
the many benefits of regular physical activity

Meaning of Aggression: According to psychology, aggression refers to the intention to cause

mental or physical harm to a person which can be done by doing some physical harm, showing unkind
behaviour, or abusing, etc.

Concept of Aggression in Sports

 In sports, aggression is often seen in the field where players play aggressively. There is a desire to
excel which leads the players to play with high intensity. So, aggression is positive when players play
within the rules of the game with high intensity and without harming other players.
 However, aggression becomes negative when players have an intention to harm other players, use
abusive language or doing other such things which are not within the laws of the game.

Types of Aggression in Sports: Aggression is categorised into two types:

 Instrumental Aggression: In this type of aggression, the main aim is to achieve a goal by using
aggression in a positive way.
 Hostile Aggression: In hostile aggression, the main aim is to cause harm to the opponent in order to
achieve the goal.

Psychological Attributes In Sports:

 Self Esteem: Self-esteem is how we value and perceive ourselves. It is based on our opinions and
beliefs about ourselves. Self-esteem is also defined by the degree of worth and competence that we
attribute to ourselves. Our self-esteem can affect whether we:
 like and value our self as a person
 are able to make decisions
 recognise our strengths and positives
 feel able to try new or difficult things
 show kindness towards our self
 Through sport, we may enhance our self-esteem by having a positive image of our bodies and the
physical skills and abilities that we develop. We feel positive self-worth through the recognition that
we receive from family and friends and the social relationships that develop as a result of our
involvement in sports and physical activity.
 Mental Imagery: Mental imagery involves the athlete imagining themselves in an environment
performing a specific activity using their senses (sight, hear, feel and smell). The images could have
the athlete performing successfully and feeling satisfied with their performance. Mental imagery
can be helpful in: developing self-confidence

• motivating the athlete

• reducing negative thoughts
• developing pre-competition and competition strategies
• refocusing or concentrating on a particular skill
• removing stress-related reactions promoting rest, recovery and recuperation

 Self-talk: Self-talk refers to the thoughts and words athletes and performers say to themselves,
usually in their minds. Self-talk phrases (or cues) are used to direct attention towards a particular
thing in order to improve focus or are used alongside other techniques to facilitate their
effectiveness. These uses are typically fit into two categories of self-talk: instructional and
motivational. Instructional self-talk refers to cues that an athlete might use to focus and remind
oneself of proper technique. For example, a golfer may say "smooth stroke" before putting to stay
relaxed. Motivational self-talk signifies cues that might build confidence, maximise effort, or
reaffirm one's abilities. For example, Mohammed Ali, the world-famous boxer used to repeat "I am
the greatest".

 Goal Setting: Goal setting is the process of systematically planning ways to achieve specific
accomplishments within a certain amount of time. Research suggests that goals should be specific,
measurable, difficult but attainable, time-based, written down, and a combination of short-term
and long-term goals. Each long-term goal should also have a series of short-term goals that progress
in difficulty. So, the sportsperson should be encouraged to set few ambitious but achievable long-
term goals.