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Goal Setting in Physical Activity

Goal Setting in Physical Activity. Principles of Goal setting. Why do we set goals? Direct work toward a specific outcome Breakdown work to achieve outcomes in an efficient time period Make work sustainable over a long period of time. How do we establish a Goal?.

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Goal Setting in Physical Activity

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  1. Goal Setting in Physical Activity

  2. Principles of Goal setting Why do we set goals? • Direct work toward a specific outcome • Breakdown work to achieve outcomes in an efficient time period • Make work sustainable over a long period of time

  3. How do we establish a Goal? The acronym S.M.A.R.T is helpful for our goals setting: S – Specific – your goal must have criteria that will be fulfilled M – Measureable – you must be able to monitor the progress of your goal A – Achievable – you should set a goal that you will be able to accomplish R – Realistic – it is best to account for the world around you; your goal does not exist in a vacuum T – Time-based – setting a time limit for your goals allows you to monitor and make adjustments to your activity

  4. Evaluate the Goals In groups of 2-3 evaluate the goals to determine whether they are SMART. • I (Lady Gaga) am going to bench press 200 pounds by the end of 2014. • I (James Franco) will buff up for my next big “spring breakers 2” film • I (your teacher) am going to lose 20 pounds in the next year =

  5. So, what do we do to set good goals? Fitness goals need to be SMART, but they also need to be tiered, personal and outlined. To make you feel like you are getting the best results, you need to focus your goals into incremental steps: You need: 1. A Long term goal 2. Short terms goals that help your long term goal along 3. Tasks and Activities that will help you to achieve your short term goals

  6. Monitoring If you want to succeed in your goals, you need to monitor progress.

  7. Monitoring your Goals Ways to monitor your goal progression: • Keep a schedule • Keep a fitness/meal journal • Write down specific measurements from your workouts/meals • Photo document your progress

  8. Long term goal (LTG) Example: LTG: To run a marathon by the end of 2014. Do you think this is a SMART goal?

  9. Short term goals (STG) If I want to run a Marathon, I must set a few more goals so that I can achieve my primary task. Example: • STG: to run 7 miles once per week • STG: to run at least 3 miles 3 times per week • STG: to improve nutrition by eating brown rice & salmon 5 times / week. Eating at restaurants only 1/week. • STG: to maintain flexibility of running muscles by stretching 20 minutes everyday

  10. Activities and Strategies Once you have your short term goals, you have to have tasks and activities you can use to monitor and your success. These need to be very specific life pertinent tasks. Examples: • Run seawall every Sunday morning. • Run to work/school everyday. • Pack lunch with portioned snacks. Monitor caloric intake through packed lunch and daily home cooked dinner • Dynamic Stretch before running to work before/ after

  11. Goal setting diagram In a group of 2-3 develop your own long term goal with short term objectives and task/activities.

  12. Assignment On the backside of your sheet there is a blank goal setting pyramid. Set a long term goal and figure out how you will break down that goal into achievable short term tasks. You have until the end of class and may research using the computers.

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