Chapter 3 - Goal Setting & Program Planning

What's the difference between a process goal and a product goal?

Process goals focus on engaging in behavior for a period of time (e.g. engaging in 30 mins of physical activity daily for 2 weeks). Product goals focus on outcomes (e.g. losing 3 lbs in 3 weeks).

What do the letters in the SMART goal setting formula represent?

S = Specific. Your goal should include details of what you want to accomplish. M = Measurable. You should be able to measure your progress and accurately determine whether you've accomplished your goal. A = Attainable. Your goals should challenge you. They should not be too easy or too hard. R = Realistic. You should be able to reach your goal if you put in the time and effort and have the necessary resources. T = Timely. Your goal should be useful to you at this time in your life and can be met in the time allotted.

What does step three require you to do when planning a personal fitness program?

Set SMART goals.

What's the difference between a short-term goal and a long-term goal?

Short-term goals take a few days or a few weeks to accomplish, while long-term goals take you months or years to accomplish.

What are the five steps in planning a personal fitness program?

1. Determine your personal needs. 2. Consider your program options. 3. Set goals. 4. Structure your program and write it down. 5. Keep a log and evaluate your program.

What does step two require you to do when planning a personal fitness program?

Consider your options: What types of physical activities are available to you? What healthy eating options are available to you?

What does step one require you to do when planning a personal fitness program?

Collect information on your needs; self-asses fitness, physical activity levels, eating behaviors; create a personal profile with your self-assessment data.

What is the purpose of a personal fitness profile?

Highlights your personal fitness needs; focuses your program planning; baseline data for setting SMART goals.

What does step five require you to do when planning a personal fitness program?

Keep a log and evaluate your program: Use a calendar to log your behaviors. Reassess your fitness accordingly. Revise your program as needed.

What are some important guidelines for setting SMART goals for a personal fitness program?

Know your reasons for setting your goals. Choose a few goals at a time. Use the SMART formula. Set long-term and short-term goals. Put your goals in writing. Self-assess periodically and keep logs. Reward yourself. Revise if necessary. Consider maintenance goals.

What does step four require you to do when planning a personal fitness program?

Structure your program and write it down: Prepare a detailed written plan. Use a calendar to identify when you will perform your behaviors.