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Visualization and Mental Imagery

Visualization and Mental Imagery. Blake Vajgrt HHP 290 – Health Psychology. What is Visualization?. Visualization is a technique where individuals practice mental repetitions or see themselves performing desired tasks

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Visualization and Mental Imagery

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  1. Visualization and Mental Imagery Blake Vajgrt HHP 290 – Health Psychology

  2. What is Visualization? • Visualization is a technique where individuals practice mental repetitions or see themselves performing desired tasks • This technique has been shown to increase performance, physical strength, and affective responses to exercise • It has wide application to athletes and general population

  3. Five Major Types of Visualization • Cognitive Specific • Individuals imagining the skills that they will perform • Cognitive General • Imagery of the strategies, routines, and details of programs • Motivational Specific • Visualization achieving goals and success • Motivational General Arousal • Imagery to reduce stress and anxiety and increasing arousal • Motivational General Mastery • Visualization that emphasizes positive outlooks and self-confidence

  4. PETTLEP • This is the most common protocol of visualization taught • Physical • Environment • Task • Timing • Learning • Emotion • Perspective Practitioners view themselves in performance gear and in the setting tasks will take place in real time and at their skill level.

  5. Different Perspectives • Internal Perspective occurs when individuals uses images through their own eyes • Beneficial for opens skills that are determined by paces • External perspective focuses on viewing action as if watching someone else perform the task • Beneficial for activities that rely on form and technique

  6. Biological Perspective • Strength adaptations occur early in a training cycle and from improved neuromuscular coordination and activation • Visualization activates the cerebral cortical motor areas in the brain just as if movements were being performed • Researchers Lebon, Collet, & Gullilot found that physical training plus visualization leads to greater strength adaptations over a just training group

  7. Effects of Visualization • Visualization may play an important role in coping, recovering, and preventing losses due to inactivity in injured individuals • The neural stimulation has been shown to maintain skills and abilities in injured athletes unable to practice (Sarafhazi, Abudllah, & Amiri-Khoransni, 2012, 2362). General imagery can increase adherence to exercise programs by increases self-efficacy and motivation Visualization of exercise being enjoyable can increase time to exhaustion

  8. Viewing a Model • Researchers Nadar & McDowd found that if rehab patients watched individuals prescribe a rehab protocol it allowed them to retain and perform exercises better. • Watching other perform the same exercises can increase motivation to complete tasks others are able to perform • Subjects who viewed models have better commitments to programs • Having groups perform and watch others do similar exercise can be beneficial for rehab patients

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