Chapter 1: Goal Setting
complement
Practice goals should __________ competition goals.
reinforce goal attainment
Repeat the goal setting process regardless of previous performance.
preparation and planning
assess abilities and needs, identify where you can improve or what needs changing, use the seven steps of goal setting to guide your process: 1. Set appropriate goals 2. Develop goal commitment 3. Evaluate barriers to goal attainment 4. Construct and action plan 5. Obtain feedback 6. Evaluate goal attainment 7. reinforce goal achievement
no way to assess progress
no follow up=
Prochaska's Stages of Change (in order)
pre-contemplation, contemplation, preparation, action, maintenance, termination
1. Preparation and planning 2. Set appropriate goals 3. Evaluate goals
steps to designing a goals setting system
evaluate goals
- Make a specific plan for your goal and how you will evaluate it before beginning - This provides motivation (and helps in maintaining engagement) - This makes achieving goals more likely - Evaluating goals helps you to know when and if adjustments need to be made
set appropriate goals (steps to designing a goal-setting system)
- goals should challenging, but realistic - goals should be well-planned, personal, written, realistic, short-term and long-term, measurable, time specific, monitored, and evaluated - There should a foundation for how goals will be achieved - What works for one person may not work for another
develop goal commitment
Commit to goal achievement, which can be enhanced by participating in the goal setting process, social support, and a reward system.
how much, how often, how many
Development of goal achievement strategies (similar to constructing an action plan) should include specifically . . .
1. Cardiorespiratory fitness 2. Muscular strength 3. Muscular endurance 4. Muscular flexibility 5. Body composition
5 components of fitness
motivation
Ambiguous goals cause people to lose __________.
evaluate goal attainment
An established organized method is needed to do this. This is when one analyzes where they are in their goals. This can provide one with increased motivation and an increased likelihood of goal achievement.
construct and action plan
At this stage in the goal setting process, you make a plan to achieve your goals. (no plan=a plan to fail)
Prochaska's Stages of Change: preparation
At this stage of change goals are most likely made. Change begins to seem possible and one makes plans to make that change.
Prochaska's Stages of Change: termination
At this stage of change new habits have been established and the efforts towards making a change are complete. The goal has been achieved.
Prochaska's Stages of Change: maintenance
At this stage of change one continue to maintain change within their successfully for at least 1 year.
Prochaska's Stages of Change: contemplation
At this stage of change one desires to make a change in their life, but does not know how to go about starting towards their goal.
Prochaska's Stages of Change: pre-contemplation
At this stage of change one is considering making a change in their life, but ultimately decides it is too difficult for them to complete and avoid the goal altogether.
Prochaska's Stages of Change: action
At this stage of change, one has made and sustained change in their life for about six months.
set appropriate goals
At this step in the goal setting process one must assess their needs and define the function of the goal. In order to set appropriate goals, one must know the focus of the goal, the type of goal, and the goal difficulty.
necessary goal changes
Evaluation of goals can inform . . .
realistic, difficult
Goals should be moderately _________ but _________.
logical, predetermined
Goals should have a _______ direction and _____________ focuses.
performance goals
Goals that are focused on achieving certain successes based on one's previous performance.
Minimum- 2.5 hours of moderate-intensity activity Optimal- at least 5 hours and half of which should be vigorous-intensity + a healthy diet
How much moderate-intensity activity should adults get per week at minimum? What is optimal?
evaluate barriers to goal attainment
Identify the potential obstacles that could prevent you from attaining your goal and make a plan for how to approach and overcome those obstacles effectively.
poorly written goals, setting too many goals at one time, failure to devise a strategy, failure to monitor progress, failure to adjust goals, not planning for evaluation
List the common problems associated with goal setting
goal setup
Personality and personal characteristics determine . . .
outcome goals
These are goals that focus on the ultimate or end result one is striving for.
obtain feedback
This contains information about how one is progressing towards their goals. The method to obtain this information is typically (and should be) chosen when the goal itself is created.
process goals
This type of goal is focused on the criteria that must be met during the performance so that performance goals can be met.
FALSE
True or false: Goals are universal and the goals that work for one person will work for another.
FALSE (it is true that one should set short and long term goals, but these goals should be LINKED)
True or false: One should set short- and long-term goals that are distinct from one another.
TRUE
True or false: Outcome goals can provide one with motivation to do well in process and performance goals.
FALSE (others can provide you with support if you discuss your goals with them)
True or false: You should keep your goals to yourself.
physical fitness
Various systems of the body are functioning efficiently and are healthy. As a result, one can engage in daily living, recreational pursuits and leisure activities without unreasonable fatigue.
Having short- and long-term goals that are connected increase motivation and have a positive effect on confidence.
What are the benefits of establishing both short- and long-term goals that are connected? In other words, the short-term goals are stepping stones to the long-term goal.
Planning for evaluation when goals are created results in one to stay on task with their goals.
What are the benefits of planning for evaluation?
Recording goals helps to keep you motivated and reminds you of the goals you have set. In addition, this keeps you responsible/accountable.
What are the benefits of recording one's goals?
1. Set appropriate goals 2. Develop goal commitment 3. Evaluate barriers to goal attainment 4. Construct and action plan 5. Obtain feedback 6. Evaluate goal attainment 7. reinforce goal achievement
What are the seven key steps to effective goal setting?
c
What are the three types of goals one should set? a. long-term, short-term, midterm b. focused, descriptive, and effective c. performance, process, and outcome d. reliable, valid, and generalizable
Creating the goal yourself so that you are committed to it and take ownership of it.
What best fosters goal achievement?
anxiety
What could be a result of fixating on an outcome goal?
Specific, Measurable, Achievable, Realistic, Timely (SMART). This acronym is used as a model for how to construct attainable goals.
What does SMART stand for? What is this acronym used for?
One should make comparisons with themselves, NOT others.
What is the important thing to remember about performance goals?
If one sets too many goals too soon then they have established an unrealistic expectation for themselves that will ultimately lead to discouragement. Additionally, if one does not have the time to devote to their goals they cannot be accomplished, which leads to a lack of goal attainment.
What is the result of setting to many goals too soon?
frustration and discouragement
What results when a goal is too challenging?
They hold little value and provide little to no benefits.
What results when goals are too easy?
a (b- performance goal, c- outcome goal)
Which of the following is a process goal? a. Completing drills successfully b. Rowing faster c. Winning a race
Th most effective goals are stated in specific terms that are thoroughly defined and they are measurable.
Why do goals need to be specific?
