Zone Training 2020 Zone Training Questionnaire All questions are worth 1 mark. All questions have one answer unless noted otherwise. Open up a new tab in your browser so that you can look through the course content for your answers. YOU MUST COMPLETE THE QUESTIONNAIRE IN ONE GO - you cannot logout and then resume where you left off. It might help to make a note of your answers as you go in case you need to take a break or get logged out of the questionnaire for any reason. When you have finished, make sure to click the submit button at the end of the questionnaire. You will be notified of your result immediately after submitting your questionnaire. Name E-mail -Tick to confirm that this name is the one you want on your certificate and the e-mail that you want course completion confirmation sent to. 1. Which of the following phenomenon has been reported in the Zone or Flow state? (3 answers) Loss of Self-consciousness Transformation of time Trying hard to stay in the Zone or Flow State Complete absorption in the task. 2. What does the Inner Game formula ‘p = P – i' stand for? performance = Practice – interference potential = Performance – interference performance = Potential – interference potential = Practice – interference 3. What is most likely to cause interference and take you out of the Zone? Increasing awareness of your current situation Over-thinking and over-trying Focusing on what is important Trusting in your abilities 4. When the prefrontal cortex (the front of the brain responsible for talking to ourselves) goes quiet, neuroscience calls this; Neo-cortical Hyperfrontality Transcendental Hyperfrontality Neo-cortical Hypofrontality Transient Hypofrontality 5. What is the Stress response more commonly known as? Fight, Flight and Observe Fight, Observe and Freeze. Fight, Flight and Freeze Observe, Fight and Freeze. 6. If a player’s default reaction under stress is ‘fight’, they are more likely to; Play with tight muscles Hit off the back foot Rush to finish the point Not go for easy shots 7. If a player’s default reaction under stress is to ‘flight’, they are more likely to; Not go for easy shots Rush to finish the point Play with tight muscles Be stuck to the spot. 8. Holding the breath or shallow breathing can result in; (2 answers) Physical tension Unforced errors More powerful shots More accurate shots. 9. Focusing attention on breathing can result in a; (3 answers) Reduction in fear or stress response Calmer physiology/bio-chemistry resulting in more energy. Quietened mind and increased focus Not seeing the ball 1 out of 4 10. The on-court breathing/relaxation exercise is progressive for the level of challenge because; (2 answers) The players begin on the baseline and aim to hit their target. The players begin in the service boxes and if they are relaxed, consistent and accurate, they move back to ¾ court and then full court. The players compete with other pairs to see who can play from the baseline first. The players have the choice to play nearer to the net if they notice that they have become less relaxed, consistent and accurate. 11. What was the primary focus and the secondary focus for the first on-court breathing exercise in module 2? Primary focus was consistency and secondary focus was accuracy Primary focus was breathing and secondary focus was accuracy Primary focus was breathing/relaxation and secondary focus was consistency and accuracy. Primary focus was achieving more power and secondary focus was consistency and accuracy. 12. The first principle of the Inner Game which Tim Gallwey discovered was; Non-judgemental awareness of ‘what is’ improves learning, performance and enjoyment Increased awareness is a product of focused attention performance = Potential – interference A quiet mind will help you to access your natural learning system 13. What part of our brain is involved in ‘recognising’ the spin, speed, direction, of the ball? The Parietal lobe The Pre-frontal Cortex The Temporal lobe The Occipital lobe 14. Poor tracking of the ball can lead to; (2 answers) A slow reaction, leading to anxiety and a rushed response Good footwork as the player adjusts to the shot. Poor balance and a less than optimal contact with the ball Efficient technique and good release through the ball. 15. How can we help to increase focus on the exercise, bounce-hit? Ask players to do the exercise for longer Tell players to try to become more accurate with their calling. Ask players to notice whether their calling for both ‘bounce’ and ‘hit’ is ‘on-time’, ‘early’, or ‘late’ Make sure players just call out the words, ‘bounce’ and ‘hit’ wherever the ball is. 16. What might prevent the exercise ‘bounce-hit’ from being effective? (3 answers) A lack of understanding of how to do the exercise A high level of focus on the exercise Not being able to let go of conscious instruction on how to move the body and swing the racket A low level of focus on the exercise. 17. Which of these is a ball awareness focusing exercise? (3 answers) Calling ‘now’ as the ball passes the net Notice where the light and dark shades of colour are on the ball ‘Keep your eye on the ball’ Notice how far away the ball is when you can see the fluff on the outside of the ball 18. When Max was focused on monitoring his balance in module 3, he noticed this extra benefit; He hit the ball with more power He was leaning back on a lot of his shots His accuracy improved He was more consistent. 2 out of 4 19. Which of the following is an awareness-raising focusing exercise? (3 answers) Where do you make contact with the ball to the side? How much does your head move on each shot? Can you bend your knees a bit more on the next serve? How far back does your racket go? 20. In module 3, what is one of the best indicators of technical efficiency? It felt; Right Comfortable Powerful Consistent. 21. Some of the reasons why players have less Zone experiences include; (2 answers) Not enough challenge and boredom Too much challenge and stress Absorbed in the moment Mind is too quiet and calm. 22. How can we create a non-judgemental learning environment for players whilst doing bounce-hit? (2 answers) Let them know that we are only interested in how much of their attention are they able to give to the exercise. Praise them on their consistency. Let them know if they are doing it right or not. Ask them to rate themselves out of 10 for how focused they were when doing bounce-hit 23. What is critical for bounce-hit to help players to have more of a Zone experience? Players have a high level of focus on the exercise Players are trying hard to watch the ball Players are super relaxed Players prepare for the shot early. 24. In the clip of a focused v an unfocused player in Module 3, what do you think was the default stress response of the player who was less in the Zone? Flight – wanted to rush and lose the point quickly Fight – playing with overly tight muscles Freeze – leaving easy shots Freeze – being stuck to the spot. 25. The Zone can be more usefully be described as; Your either in it or you’re not Always a mystical experience It only ever happens randomly A continuum of increasing focus that can be trained 26. The ‘this is going well syndrome’ in module 3 refers to a situation in which a player; Initially focuses well, then becomes conscious of what they are doing, and then over-thinks and over-tries. Focuses better as time goes by, resulting in an increase in confidence Becomes more conscious of what to focus on and then plays relaxed and focused. Feels invincible and enters the Zone. 27. Learning to ‘let go’ in module 3 refers to; (2 answers) Trying hard to only use only one instruction Letting go of the need to instruct the body about how to move and swing etc Developing self-trust in the natural learning process Releasing the racket more on the follow through. 3 out of 4 28. When a player senses that they aren’t going to be judged as ‘right’ or ‘wrong’ by the coach, they are more likely to; (2 answers) Relax and access the Zone Relax and try hard to do it right. Feel anxious about making mistakes Be more open to exploring their experience. 29. If you notice that a player might have lost focus or experienced a shift in attention, what is a useful awareness raising question that can put them back in the Zone? Why have you lost your focus? Can you refocus now? Where is your attention now? Were you focused then? 30. How can we be more mindful as a coach? We can; (3 answers) Notice if a drill or exercise is causing focus or interference Be aware that everything we say and do will either create interference or focus in our students Observe our players more and let them know what they need to do to improve Be aware of our emotional state, i.e angry, frustrated, bored, anxious, happy etc. 31. The Unconscious Mind can be thought of as; (3 answers) Being able to hold 5-7 thoughts at a time. The storehouse of all memories. Controlling automatic behaviours. Where intuition arises. 32. Brain wave characteristics of the Zone; Are different from meditation and mindfulness. Are usually Alpha and Beta waves. Are only ever Theta waves. Are Alpha and Theta waves. 33. Shortcuts to The Zone include; (3 answers) Trying to trigger relaxation. Observing something interesting. Consciously slowing down the blink rate. Letting go. 34. Mental rehearsal; (2 answers) Can help to reduce performance anxiety, but does not help technical improvement. Programmes the unconscious mind for future action. Takes a minimum of 30 minutes to be effective. Can be more effective than physical rehearsal. 35. If a player is 'associated' in a visualisation of their topspin serve; (2 answers) They could be seeing a movie as if they are coaching themselves. They could be seeing the underside of the ball rotating in slow motion. They could be seeing their hand releasing the ball. They could be seeing a bird's eye view of their serve from above. 36. Practising peripheral vision can help to; (3 answers) Reduce mental interference. Quieten the mind. Be in the moment. Say more useful things to yourself. 4 out of 4 Time is Up!