GOAL SETTING
A goal is what an individual is attempting to accomplish; it is the aim
of our behavior.
Flexible goals are better than fixed goals
Time-based goals are better than distance based goals
Goals set at 5 week intervals worked better than those who set only weekly
goals.
General Goal Setting Information:
- Specific goals are more effective
Quantitative; tell exactly what to do
e.g. 3 sets of 10 repetitions at 60 % max
These give feedback about whether or not you meet the goal
As opposed to “do your best”
- Challenging goals result in better performance
need to be realistic in terms of age, gender, physical condition. Need to be specific
- Short-term goals help you achieve long-term goals
incremental progress toward end goal
manageable increments
The Process:
- specify the tasks to be done – what do you want to accomplish?
- determine how you want to measure progress – time, resistance, repetitions, distance
- specify the standard to be reached - based on prior performance information
run 20 miles per week, 3 aerobics activities per week, increase flexibility by 3 inches in 6 weeks, lose 1 pound per week; be realistic – do not listen to what others think the goals should be. Make sure you have sufficient information and a realistic understand on what you are trying to achieve and what you can do.
do not set them too low (fear of failure; taking it easy – not motivating) - specify the time period
- prioritize goals