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:

  1. 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”
  2. Challenging goals result in better performance
    need to be realistic in terms of age, gender, physical condition. Need to be specific
  3. Short-term goals help you achieve long-term goals
    incremental progress toward end goal
    manageable increments

The Process:
  1. specify the tasks to be done – what do you want to accomplish?
  2. determine how you want to measure progress – time, resistance, repetitions, distance
  3. 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)
  4. specify the time period
  5. prioritize goals