Goal Setting- Fitness Exercises PDF

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Summary

GOAL SETTINGGOALS Like magnets that attract us to higher ground and new horizons.  A possibility that fullfils dreams.  Direct attention to important elements of the skills being performed.  Prolong performer persistence.  Foster the development of new learning strategies.TYPES  Process Goals ...

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GOAL SETTING GOALS  Like magnets that attract us to higher ground and new horizons.  A possibility that fullfils dreams.  Direct attention to important elements of the skills being performed.  Prolong performer persistence.  Foster the development of new learning strategies. TYPES 

Process Goals – Focused on improving performance, techniques and strategies.

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Performance Goals – focused on overall performance

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Outcome Goals – focused on winning and social comparison

GOAL SETTING  Is the process of identifying something that you want to accomplish;  Is a management technique that involves developing an action plan with targets for a team or individual;  It is considered both a tool of strategy implementation and performance management;  Most effective performance enhancement strategy.  Part of MST – Mental Skills Training TYPES 1. Mission Statements -

A short inspiring statement that captures your goals, principles and values.

2. Vision Statement -

paints a picture of your future. At the organizational level, it's an allencompassing goal for the future of the organization. As with mission statements, vision statements are usually short and catchy.

3. Big Hairy Audacious Goal -

is an overly ambitious goal that you're not likely to achieve but represents a statement about your drive, determination and vision. They are commonly used to motivate employees and inspire customers.

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4. Management By Objectives -

is a management technique that implements strategies and manages performance with a process of participative goal setting.

5. Balanced Scorecard -

A goal setting, strategy implementation and performance management methodology that sets measurable goals that map to strategy known as scorecards. Each scorecard includes data items in four areas: financial, customer, internal and learning.

6. S.M.A.R.T.E.R. -

is the criteria that goals be specific, measurable, achievable, realistic and time-bound. It is commonly used in goal setting and project management.

 Specific - Describes what you want to accomplish with as much detail as possible.  Measurable – Describes goals in terms that can be clearly evaluated. No measurement means that task or goal will never be attained.  Achievable / Action Oriented – Identifies a goal that focuses on actions rather than personal qualities, Goals must have an action in order to complete it.  Realistic – Identifies goals that are actually able to be attained. Goals can be challenging but not unrealistic.  Time Bound – identify goals that break a longer term goal into a shorter term goals and clearly specifies a completion date.  Exciting – exercise should be fun and exciting! You should choose exercise activities that you will enjoy. However, not all enjoyable physical activities will promote improvement in health-related physical fitness.  Recorded – monitoring your exercise progress is an important factor in providing feedback and motivation to continue. Maintain an exercise log to provide feedback in terms of the amount of exercise performed and another is fitness testing, it will provide positive feedback when fitness levels are improving.

3 PRINCIPLE OF GOAL SETTING 1. Set specific goals 2. Set moderately difficult but realistic goals 3. Set short / long term goal 4. Set performance and process as well as outcome goals 5. Set practice and competition goals 6. Record goals 7. Develop goal achievement strategies 8. Consider personality and motivation 9. Foster commitment 10. Provide goal support 11. Provide evaluation of and feedback about goals

“Motivation depends on goal setting” “The journey is more important than the destination” “Focus on one goal at a time”

TRAINING PRICIPLES AND METHODS Training -

the condition of being physically fit for the performance of an athletic exercise or contest

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Act or science of bringing one such a condition.

Training Principles

S – Specificity P – Progression O – Overload R – Reversibility T – Tedium Specificity -

means the special adaptation that is made to the type of demands being imposed.

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Progression -

take the athlete onto higher level of fitness

Overload -

providing a progressive heightening of the stressor to oblige the body to seek a higher status of adaptation. F – Frequency I – Intensity T – Time T – Type

Reversibility -

indicates situation in which the degree of adaptation brought about by the training loads will gradually weaken because the intensity was reduced.

Tedium -

enjoyable form of trainings

Modalities/Supplementary Activities to Improve Performance 1. Warm-up Exercises Dynamic Exercises Static Exercises 2. Game Based Activity 3. Cool Down Exercises

Training Methods 1. Continuous training -

Exercising without rest intervals

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Two types of continuous training:

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a. Long, slow distance b. High intensity 2. Fartlek training -

Training allows us to develop the fitness we choose in the way that we like.

3. Interval training -

Alternating between strenuous exercise & rest.

4. Circuit training -

We perform a number of different activities in a given sequence.

5. Weight training -

This enables us to overload our muscles gradually & safely.

6. Plyometrics -

Develops power

7. High Intensity Interval training -

is a type of training that involves a series of low- to high-intensity workouts interspersed with rest or relief periods, the high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity

8. Core Training -

is a sleek six pack, when in fact the abdominals are only a fraction of your core muscles while core work does help produce toned abdominal muscles, core exercises include a lot more than just crunches , Functional core training is about power, strength and stabilization....