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5.3. Mastery & Self Efficacy

Before we go deeper into the physical mastery, we want you to look at something called self-efficacy.  When you understand self-efficacy, we feel that this will help when you come on the physical aspects of mastery later in the module.  These two aspects fit together in a kind of jigsaw, so if the whole picture is a little fuzzy with each of the pieces, as you work on each section, they will eventually come together into a big picture.

For sections 5.3 and 5.4 you will need to go climbing, so be prepared for this.

You’re doing great working through the training, so give yourself a pat on the back and let’s get going with the first activity on this page.

Exercise: Watch the Video // Duration: 5 minutes

Consider what you’ve just learnt about these four elements of self-efficacy. Now join the discussion by responding to the video. Use the download sheet to guide you through the exercises on this page.  Written instructions are given below, or you can use the instruction on the video – they are the same.

Download for 5.3 Exercises

Exercise Overview & Safety Information

The following exercises are about testing out your personal approach and what makes you feel successful.  There is not a ‘right’ or ‘wrong’.

Whilst carrying out this activity, you should be aware of your own body and abilities and ensure that you are completing a suitable warm up and warm down, to reduce the risk of injury.

If you have doubts about the activity, you should not commence. If you experience any discomfort while participating, you should cease the activity immediately and seek advice from an appropriate professional.

By continuing with this activity, you are making a personal decision that you are fit & healthy and take personal responsibility for any injury arising from the climbing activity.

Exercise: Climbing Grades // Duration: 5 minutes

Think about and write down the grades that are easy, comfortable, challenging and very challenging.

Exercise: Climbing 1 // Duration: Climbing plus 10 mins

Go climbing.  After you’ve completed a thorough warm up and prepared yourself physically and mentally for the session, start your climbing session towards the top of your comfortable grade. When you finish your session, note down how you felt after the session using the questions as a guide.

Exercise: Climbing 2 // Duration: Climbing plus 10 mins

Go climbing.  After you’ve completed a thorough warm up and prepared yourself physically and mentally for the session, start your climbing session on a grade you feel is easy for you.  Use the session to progressively move up the grades towards your challenge grade, or even your very challenging grade, if you feel prepared for that. When you finish your session, note down how you felt after the session using the questions as a guide.

Exercise: Summary & Reflection // Duration: 10 minutes

Again, using the download for guidance, reflect off this activity and your findings.  Use the findings to guide your planning for future sessions and write this into your action plan. 

Before you click next, share your findings below.