Setting Healthy Goals

Short-term goals can be set to help achieve specific long-term goals. True or False?

True

(Online Content) Discuss the difference between short-term and long-term fitness goals. Provide an example of each.

A short-term goal is a task to complete a long-term goal. A long-term goal is a goal set for you to achieve with 3-5 years, while short-term goals take a few days, weeks, or maybe months. An example of a short-term goal is to get on the A/B honor roll at school, which only take 2-3 months. An example of a long-term goal is going and completing college, as it takes 3-4 years to complete college for a bachelor's degree.

How does setting a specific time frame in which to complete a goal increase the chances of the goal being met? A. It creates accountability by establishing deadlines. B. It allows a goal-setter to say "I'll reach that goal when I get to it." C. It allows a goal-setter to establish unrealistic goals. D. It does not allow short-term goals to feed into a larger goal.

A. It creates accountability by establishing deadlines.

Which of the following is NOT a necessary step to effectively prioritize goals? A. determining a set of tasks for each goal B. deciding which goals are most important C. outlining goals D. organizing goals into categories

A. determining a set of tasks for each goal

What is the purpose of an action plan?

An action plan can identify ways that milestones and short-term goals can be reached while working toward a long-term goal.

When creating the final version of your action plan you want to ensure that all of the following are true of your action plan EXCEPT: A. all of the goals that you created for yourself are realistic and can be met B. all of the goals reflect the same specific topic C. you have created a time frame for yourself in which to achieve your goals D. each goal is flexible and can be easily modified

B. all of the goals reflect the same specific topic

The purpose of an action plan is to __________. A. prioritize goals B. map out milestones and goals C. organize goals into categories D. reduce the number of goals

B. map out milestones and goals

Which of the following is an example of a healthy short-term goal? A. bench press an additional 100 pounds B. lose 40 pounds C. eat nutritious meals D. improve grades from one academic year to the next

C. eat nutritious meals

Which of the following is NOT a short-term fitness goal? A. working out 3 times a week B. losing 1 pound per week C. establishing healthier nutritional habits D. eating twice as many fruits each day

C. establishing healthier nutritional habits

Which of the following would NOT be an example of a long-term goal? A. lose 30 pounds in eight months B. run a marathon in two years C. run a 5k in three weeks D. qualify for a triathlon in one year

C. run a 5k in three weeks

Why is it important that goals be measurable? A. It is easier to determine when a measurable goal is met than an unmeasurable one. B. Motivation is improved when progress is measurable. C. Having measurable goals increases the likelihood that the goals will be attained. D. all of the above

D. all of the above

It is not beneficial to have an effective purpose when setting goals. True or False?

False

Modifying your personal action plan can impede personal fitness goals. True or False?

False

Once an action plan is in place, it should not be changed. True or False?

False

Personal action plans should not be flexible and cannot be modified. True or False?

False

Explain why it is important to create measurable goals.

It is important to create measurable goals in order to determine the point at which the goal has been achieved. Also, a measurable goal can help improve motivation by allowing an individual to effectively track progress toward meeting the goal. This step-by-step tracking can also help an individual create a more efficient plan to achieve a goal, thereby increasing the likelihood that it will be achieved.

(Journal Activity) You have decided that you are ready to start a fitness program. Why is it important to set short-term and long-term goals? How will you keep track of your progress toward reaching your goals? Why is it important to reflect on your progress?

It is important to set short-term goals so that you don't try to overwork yourself by doing to much stuff at once. It is important to set long-term goals so that you can have a plan for your life, so that you aren't wandering around aimlessly. To keep track of my progress I would record my weight every other day of the program. It is important to reflect on the progress made so that I know what parts work in the program and what parts don't, and also to see how my body is reacting to the program.

Why is it important to set realistic goals?

Setting realistic goals is important because it keeps an individual's motivation up. An individual who sets unrealistic goals is more likely to become discouraged through the process and is therefore more likely to give up on the goal. By setting realistic goals, an individual can maintain motivation and stick to established timelines, culminating in the successful completion of a goal.

Explain the process of creating an effective list of tasks to accomplish a goal.

Tasks are activities that must be done on a daily or recurring basis in order to accomplish a goal. An individual who wishes to accomplish a goal must determine what tasks must be completed in order to reach the goal. An effective list of tasks will include the necessary steps an individual should take to reach the desired goal. For example, a student wishing to obtain a driver's license might set tasks for practicing driving, taking practice written tests for the driving exam, and reviewing the driving laws.

Summarize the main steps an individual should take when developing an action plan.

The first step in developing an action plan is to clarify the goal by visualizing an outcome, determining the goal's measurability, and by looking at possible difficulties that may arise in pursuing the goal. The second step is to create a list of possible actions by brainstorming as many ideas as possible. After this brainstormed list is developed, it should be analyzed and prioritized so that only the essential actions remain. These essential actions should be organized into a plan of sequenced steps. Finally, the plan should be monitored and reviewed to determine its effectiveness toward reaching a goal. If it can be improved, the plan should be adjusted to optimize results.