Q.1 Which of the following is a primary goal of performance enhancement in sports psychology?
Increasing physical strength only
Improving mental focus and consistency
Reducing team size
Changing sport rules
Explanation - Performance enhancement in sports psychology focuses on optimizing mental and emotional aspects such as concentration, confidence, and stress management to improve overall performance.
Correct answer is: Improving mental focus and consistency
Q.2 What is the purpose of goal-setting in athletic performance?
To increase stress
To provide clear direction and motivation
To make training longer
To confuse athletes
Explanation - Goal-setting helps athletes focus on specific targets, enhances motivation, and allows progress tracking, which can significantly improve performance.
Correct answer is: To provide clear direction and motivation
Q.3 Which technique is commonly used to reduce performance anxiety in athletes?
Progressive muscle relaxation
Heavy weightlifting
Ignoring mental state
High-intensity interval training
Explanation - Progressive muscle relaxation helps athletes reduce tension and anxiety by systematically relaxing muscle groups, leading to better performance under stress.
Correct answer is: Progressive muscle relaxation
Q.4 Visualization in sports psychology refers to:
Watching others play sports
Mentally rehearsing successful performance
Recording sports sessions
Ignoring errors during practice
Explanation - Visualization involves imagining successful execution of skills or strategies, which enhances confidence, focus, and performance readiness.
Correct answer is: Mentally rehearsing successful performance
Q.5 Self-talk is considered effective because it:
Distracts from the task
Reinforces negative emotions
Helps regulate thoughts and improve focus
Increases fatigue
Explanation - Positive self-talk enables athletes to maintain focus, regulate emotions, and boost confidence, which can enhance performance.
Correct answer is: Helps regulate thoughts and improve focus
Q.6 Which of the following is a cognitive technique used for performance enhancement?
Meditation
Biofeedback
Mental imagery
Strength training
Explanation - Mental imagery is a cognitive strategy where athletes visualize performing tasks successfully, improving motor skills, concentration, and confidence.
Correct answer is: Mental imagery
Q.7 What does 'flow state' in sports psychology refer to?
A state of boredom during training
Optimal experience where performance feels effortless
Mental exhaustion
High anxiety moments
Explanation - Flow is a mental state where athletes are fully immersed, highly focused, and perform with a sense of ease and control, often leading to peak performance.
Correct answer is: Optimal experience where performance feels effortless
Q.8 Which type of goal is considered most effective for immediate performance improvement?
Outcome goals
Process goals
Unrealistic goals
Vague goals
Explanation - Process goals focus on specific actions and behaviors, which are directly controllable and help improve performance consistently.
Correct answer is: Process goals
Q.9 Arousal regulation techniques aim to:
Increase fatigue
Optimize physiological and psychological activation
Reduce skill practice
Ignore competition stress
Explanation - Arousal regulation helps athletes reach an optimal level of alertness and energy, preventing under- or over-arousal that can impair performance.
Correct answer is: Optimize physiological and psychological activation
Q.10 Which of these is a common method to improve concentration in athletes?
Focusing on irrelevant thoughts
Attentional control exercises
Skipping practice
Avoiding mental strategies
Explanation - Attentional control exercises train athletes to focus on task-relevant cues, reducing distractions and improving performance consistency.
Correct answer is: Attentional control exercises
Q.11 Biofeedback training helps athletes by:
Teaching them new sport rules
Providing real-time physiological information to control body responses
Increasing competition anxiety
Replacing physical training
Explanation - Biofeedback uses technology to give athletes data about heart rate, muscle tension, etc., allowing them to regulate stress and improve performance.
Correct answer is: Providing real-time physiological information to control body responses
Q.12 Pre-performance routines are important because they:
Increase unpredictability
Help create consistency and focus before action
Delay performance
Increase mental fatigue
Explanation - Structured pre-performance routines help athletes mentally and physically prepare, improving consistency and reducing anxiety.
Correct answer is: Help create consistency and focus before action
Q.13 Which is an example of extrinsic motivation in sports?
Desire for personal improvement
Winning a trophy
Enjoying the game itself
Self-satisfaction from performance
Explanation - Extrinsic motivation comes from external rewards or recognition, such as trophies, medals, or praise.
Correct answer is: Winning a trophy
Q.14 Which mental skill helps athletes recover quickly from mistakes?
Rumination
Resilience training
Avoidance
Overthinking errors
Explanation - Resilience training teaches athletes to adapt, maintain focus, and recover emotionally after setbacks, improving overall performance.
Correct answer is: Resilience training
Q.15 Choking under pressure is most often related to:
Excessive arousal and anxiety
Low skill level only
Lack of physical strength
Ignoring mental strategies
Explanation - Choking occurs when heightened anxiety or stress disrupts focus and motor performance, even in skilled athletes.
Correct answer is: Excessive arousal and anxiety
Q.16 Which approach emphasizes matching skill level and arousal for peak performance?
Yerkes-Dodson Law
Classical Conditioning
Operant Conditioning
Cognitive Dissonance
Explanation - The Yerkes-Dodson Law posits that there is an optimal level of arousal for peak performance, which varies with task complexity.
Correct answer is: Yerkes-Dodson Law
Q.17 Which of the following best supports long-term performance enhancement?
Short bursts of practice without reflection
Consistent deliberate practice with feedback
Ignoring mental skills
Relying only on talent
Explanation - Deliberate practice with structured feedback allows skill refinement, mental toughness, and sustained performance improvement.
Correct answer is: Consistent deliberate practice with feedback
Q.18 Imagery combined with physical practice is more effective because:
It reduces physical activity needed
It strengthens neural pathways for skills
It increases fatigue
It replaces coaching
Explanation - Combining mental imagery with actual practice reinforces brain circuits involved in movement, improving motor skill execution.
Correct answer is: It strengthens neural pathways for skills
Q.19 Arousal can be decreased using:
Deep breathing exercises
High-intensity sprinting
Excessive caffeine
Overtraining
Explanation - Deep breathing activates the parasympathetic nervous system, reducing heart rate and stress, which lowers arousal.
Correct answer is: Deep breathing exercises
Q.20 Focus on controllable aspects of performance helps athletes to:
Ignore coaching advice
Reduce anxiety and improve self-efficacy
Blame others for mistakes
Overthink the outcome
Explanation - Concentrating on controllable factors (effort, technique) enhances confidence and performance, rather than worrying about uncontrollable outcomes.
Correct answer is: Reduce anxiety and improve self-efficacy
Q.21 Which strategy involves athletes performing under slightly stressful conditions in training?
Simulation training
Ignoring stress
Passive observation
Relaxation-only training
Explanation - Simulation or pressure training exposes athletes to conditions similar to competition, improving coping skills and performance under stress.
Correct answer is: Simulation training
Q.22 Which factor is most critical for consistent performance improvement?
Random sporadic training
Deliberate practice with feedback
Focusing solely on outcomes
Avoiding mental preparation
Explanation - Structured practice targeting weaknesses, with guidance and feedback, ensures skill development and performance enhancement over time.
Correct answer is: Deliberate practice with feedback
Q.23 Confidence enhancement techniques in sports may include:
Negative self-talk
Positive reinforcement and mastery experiences
Ignoring strengths
Reducing practice frequency
Explanation - Techniques that build confidence involve recognizing accomplishments and reinforcing skill mastery, improving performance.
Correct answer is: Positive reinforcement and mastery experiences
Q.24 Which is a psychological skill that supports recovery between competitive events?
Mindfulness and relaxation
Avoiding reflection
Overtraining
Ignoring nutrition
Explanation - Mindfulness and relaxation strategies help athletes recover mentally and emotionally, maintaining readiness for subsequent performance.
Correct answer is: Mindfulness and relaxation
Q.25 Which approach helps athletes maintain focus during distraction?
Concentration drills and cue words
Multitasking constantly
Ignoring mental training
Over-analyzing mistakes
Explanation - Concentration drills and use of cue words direct attention to key performance aspects, improving focus even under distraction.
Correct answer is: Concentration drills and cue words