Hope Chapter 3

What is the difference between a product goal and a process goal?

A product goal is something tangible that results from work or effort. For example,being able to perform 25 push-ups and being able to run a mile in 6 minutes and losing 5 pounds. (Tend to be short term.) A process goal involves performing a behavior such as working a certain number of hours to earn money. For example exercising 60 minutes and eating 5 fruits and vegetables everyday.(Tend to be long term.)

Example of a product goal

Being able to run a mile in 6 minutes

What are 4 tests you can use to assess and rate your muscular fitness?

Curl-up, push-up, handgrip strength and standing long jump

Example of a process goal

Deciding to do flexibility exercises 3 days a week

Example of a long term goal

Deciding to walk 30 minutes a day for the next 2 months

What are exercise circuits and why are they useful in staying active?

Exercise circuits training is a form of body conditioning or endurance training or resistance training using high-intensity aerobics. It targets strength building and muscular endurance.

What are the 9 guidelines for using the self-management skill of goal setting?

Know your reasons for setting a goal, choose a few goals at a time, use the SMART formula, set long-term and short-term goals, put your goals in writing, self-asses periodically and keep logs, reward yourself, revise if necessary and consider maintenance goals.

Example of short term goal

Performing several exercises 3 days a week for 2 weeks

Describe the 5 rules for setting SMART goals

S-specific. Your goal should include details of what you want to accomplish. M-measurable. Be able to measure progress and determine whether you reached your goal. A-attainable. Goals should challenge you. They should not be too easy or hard. R-realistic. Be able to reach your goal if you put in time and effort. T-timely. Goal should be useful to you and can be met in the time allotted.

How does the SMART formula help you set goals?

SMART formula is a mnemonic which helps us to remember something. It helps us remember 5 guidelines for creating goals. Each letter in the word is the first letter of a key word related to the goal setting

Describe the 5 steps in program planning

Step 1: Determining your personal needs,collect information about your personal needs and make a personal needs profile. Step 2: Consider your Program Options-determine what types of activity are available to you. Step 3: Set Goals-write down your own long-term and short-term goals Step 4: Structure Program + Write it down-prepare a detailed written plan. Step 5: Keep a Log and Evaluate Your Program-evaluate your program and after, make a new plan using the program planning steps.

SMART

The acronym used to remember the characteristics of effective goals