Module 10- Goal Planning

As a general rule you should be at least ____% sure you can achieve your short-term goals, especially when you first start using goal-setting.

80%

A good strategy for setting action-oriented goals is to use the ___________ principle.

A good strategy for setting action-oriented goals is to use the FITTE (frequency, intensity, time, type, enjoyment) principle

A solution to outcome or result-oriented goals is....

A solution to outcome or result-oriented goals is to have intermediate length goals. ex: A person might state his or her goal is to lose 20 pounds in twelve months by losing 10 pounds in six months and 5-pounds in three months.

Which of these goals is better? A) "My goal is to decrease caloric intake by 200" B) "My goal is to drink one less soda per day"

B) "My goal is to drink one less soda per day" The second goal is better because it states specifically what the person will do

True or false: Once you set a goal you have to keep increasing what you do each week by leaps and bounds

False

True or false: Unrealistic expectations about yourself and your goals can only motivate progress.

False, Unrealistic expectations about yourself and your goals can only hinder progress.

True or false: When first starting your journey to an active lifestyle, it is best to set goals that are difficult to achieve and then gradually make the goals less difficult.

False, When first starting your journey to an active lifestyle, it is best to set goals that can be easily achieved and then gradually make the goals more difficult.

True or false: There is only a little research suggesting that goals improve performance and motivation.

False, a great deal of research has demonstrated that goals improve performance and motivation.

True or false: In developing a time frame for goals, long-term goals are more important than short-term goals.

False, both long- and short-term goals are important.

True or false: Goals should challenge a person and not realistic enough to achieve.

False, goals should challenge a person but realistic enough to achieve

True or false: If you find you seldom obtain your short-term goals, you should consider making the steps larger so you can motivate yourself.

False, if you find you seldom obtain your short-term goals, you should consider making the steps smaller so you can obtain consistent success at achieving your short-term goals.

True or false, this statement is a specific, measurable goal: "My goals is to exercise more regularly"

False, it is too general.

True or false, this statement is a specific, measurable goal: "My goal is to get fit"

False, it is too general.

In terms of eating, action-oriented goals focus on ______ and _______.

In terms of eating, action-oriented goals focus on the types and amounts of foods.

Long-term goals give you _______, but short-term goals ________.

Long-term goals give you direction, but short-term goals get you to your destination

Negatively stated goals focus on __________, positive goals focus on _________.

Negatively stated goals focus on what you want to avoid, positive goals focus on what you want to achieve.

Oftentimes a reason why students have not experienced success with goal-planning is because ____________.

Oftentimes a reason why students have not experienced success with goal-planning is because they haven't implemented it effectively.

How many goals are ideal?

One to three goals are ideal.

One way to combine long-term and short-term goals is through the _______ approach to goal-planning.

One way to combine long-term and short-term goals is through the staircase approach to goal-planning

What is the key to lasting success and long-term success?

SMART goals

Short-term daily and weekly goals are critical in ________.

Short-term daily and weekly goals are critical in enhancing motivation and provide a sense of daily purpose.

In using a staircase approach to goal-setting, it is important to make the steps _____.

Small, you can think of each step in the staircase as being a "baby-step".

_______ goals stated in _______ are more effective than ______ goals.

Specific goals stated in measurable terms are more effective than general goals.

What does SMART goals stand for?

Specific, Measurable, Action-oriented, Realistic, Time-frame

Students who ________, ___________, and _________ are more likely to achieve success than those who do not.

Students who set goals, develop a plan for how to achieve them, and monitor their progress are more likely to achieve success than those who do not.

The action-oriented goals provide the _________ and ______ for becoming more active.

The action-oriented goals provide the road map and daily guide for becoming more active

The reason for positive goals is simple....

The reason for positive goals is simple: it is easier to develop and build new habits than to break an old habit.

There are two important advantages to action-oriented goals compared to outcome goals: 1) You have more ________ over achieving action-oriented goals than outcome goals. 2) Action-oriented goals create a _________.

There are two important advantages to action-oriented goals compared to outcome goals: 1) You have more control over achieving action-oriented goals than outcome goals. - achieving action oriented goals is largely within your personal control and is determined by your effort. 2) Action-oriented goals create a path to achieving desired outcomes. - to obtain desired outcomes, individuals need to change behaviors

In the Staircase Approach to goal-planning, 1) Think of a _______ goal as being at the top of the stairway and _____ at the bottom stair. 2) Include a sequence of progressively linked _______ goals connecting the bottom and top stairs.

Think of a long-term goal as being at the top of the stairway and your current status at the bottom stair. Then include a sequence of progressively linked short-term goals connecting the bottom and top stairs.

True or false, this statement is a specific, measurable goal: "My goal is to increase the number of steps I take per day this week by 1000"

True

True or false, this statement is a specific, measurable goal: "My goal is to run a 5k road race in 21 minutes by the end of the summer."

True

True or false: Certain types of goals are more effective than others

True

True or false: If goals are so difficult that you seldom attain them, goals can lead to frustration and a sense of discouragement.

True

True or false: Individuals with goals typically give more effort and persist longer in the face of obstacles than those without goals

True

True or false: Many students are naturally drawn toward outcome or result-oriented goals.

True

True or false: One reason people fail at goal-setting is they set the bar too high and find that working toward their goal is no fun

True

True or false: Outcome goals do not have to be set in stone; adjustments to your goals may be necessary

True

True or false: Specific, measurable goals can be quantified. They have a number attached to them

True

True or false: Research has shown that goals do not automatically work.

True

True or false: Students who are striving to attain a goal are more likely to stick with physical activity compared to those who do not have a goal in mind.

True

True or false: Action-oriented goals should be positively rather than negatively stated.

True ex: Rather than stating I'm going to stop eating junk food, state what you will do instead.

Although having increments are reasonable, there still is a problem with only having outcome goals....

You can never guarantee that precise increments of change (weight loss, strength increase, running performance improvement...) will occur just because some physical activity program is followed for a given time period.

The "M" (Measurable) in SMART goals means that the goal...

can be quantified and progress can be measured

Effective goals provide ________ by focusing your attention on what you need to do in order to succeed.

direction

A more specific goal would specify.... A) On what days the person plans to exercise B) Where you plan to exercise C) When you plan to exercise D) With whom you plan to exercise E) All of the above

e) all of the above

Action-oriented goals provide a sense of direction on how to achieve outcome goals by _______________.

emphasizing the behaviors needed to obtain long term lifestyle change.

The FITTE principle stands for....

frequency, intensity, time, type, enjoyment

The "T" (Time-frame) in SMART goals means that the goal...

has a time frame and includes both long- and short term goals.

The "R" (Realistic) in SMART goals means that the goal...

is achievable and within your reach

The "A" (Action-oriented) in SMART goals means that the goal...

is associated with something you do and deals with behaviors that you will use to achieve desired outcomes

Goals provide a _____________.

sense of purpose.

These goals are called action goals because they are associated with....

something you do. ex: They might include doing 3 sets of 10 repetitions for each of the major muscle groups.

Action-oriented goals deal with ___________.

specific physical activity or eating behaviors.

The "S" (Specific) in SMART goals means that the goal...

specifies exactly what you are going to do or accomplish

A problem with having outcome or result-oriented goals is that _____________.

these long-term goals might take an entire year, or even longer, to obtain.

Another important limitation of outcome goals, even short-term ones such as to lose 1 pound a week, is.....

they do not focus on what you will do to achieve that goal.

To make a commitment to your goals, place a...

time-frame or date on them.

An effective solution to outcome goals that do not focus on what you will do to achieve a goal is....

to include action-oriented goals.