Goal Setting in Mental Skills Training

• Goal setting involves magnets that attract individuals to higher achievements
• A goal fulfills dreams and possibilities
• Goals direct attention to important skills
• Performer persistence is prolonged via goals
• New learning strategies are developed through goals

Goal Types

• Focused on improving performance, techniques, and strategies, a process goal exists
• A performance goal is focused on overall performance
• Winning and social comparison is the focus of outcome goals

Goal Setting Defined

• Identifying something you want to accomplish is the goal-setting process
• Action plans with targets for teams or individuals involve this management technique
• Strategy implementation and performance management are the tools to achieve both
• Mental Skills Training (MST) involves parts of goal setting

Goal Setting Types

• Mission statements are short and inspiring that capture goals, principles, and values
• Vision statements paint a picture of the future, especially at an organizational level, usually short and catchy
• Big Hairy Audacious Goals are ambitious and represent drive, determination, and vision and are used to motivate employees and inspire customers
• Management By Objectives is a technique to implement strategies and manage performance through participative goal setting
• Balanced Scorecards involve assigning measurable goals to strategy in strategy implementation and performance management in financial, customer, internal, and learning areas

S.M.A.R.T.E.R. Goal Criteria

• S.M.A.R.T.E.R. is criteria for goals to be specific, measurable, achievable, realistic, and time-bound, which is used in both goal setting and project management
• Specific goals describe desired accomplishments in detail
• Measurable goals can be clearly evaluated
• Achievable goals focuses on actions rather than personal qualities, requiring an action to complete
• Realistic goals are attainable, challenging but not unrealistic
• Time Bound goals break long-term goals into shorter-term ones with clear completion dates
• Exciting goals should be enjoyable to promote health-related fitness
• Recorded goals monitor exercise progress and provide feedback and motivation and can determine progress with fitness testing

Principles of Goal Setting

• Set specific goals
• Set moderately difficult but realistic goals
• Have short / long term goals
• Set performance and process goals as well as outcome goals
• Adjust goals for practice and competition

Other Factors

• Record goals to track progress
• Develop strategies to achieve goals
• Consider personality and motivation when setting goals
• Foster commitment to the goals
• Provide goal support
• It is important to 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 Principles

• Training is the condition of being physically fit for athletic performance
• Training is the act or science of achieving physical fitness

Training Principles Acronym: SPORT

• S = Specificity: Training must match the activity's demands
• P = Progression: Demands must gradually increase to prevent overtraining and avoid plateaus
• O = Overload: Training must become harder or more intense for the body to adapt and improve
• R = Reversibility: "Use it or lose it"—fitness benefits will be lost if training stops or intensity decreases
• T = Tedium: Training needs to be varied to prevent boredom and maintain motivation

Other training factors

• Warming up and cooling down is important to prepare the body, aid recovery, and reduce DOMS
• Individuality: Training should be tailored to meet individual needs
• Moderation: Needs to be closely monitored to prevent overtraining and chronic fatigue
• Periodisation: Organise training intolerant specific blocks

Supplementary Activities To Improve Performance

• Warm-up exercises like dynamic and static exercises
• Game based activity

Delayed Onset Muscle Soreness (DOMS)

• DOMS results from activities that place an unaccustomed load on muscles
• Delayed soreness begins 12-24 hours after exercise
• Discomfort is experienced 24-72 hours after exercise

Muscle Soreness

• Actually muscle injury and occurs when exercising an unaccustomed muscle to a particular workload
• Pain is associated with general inflammation and the increased release of certain enzymes
• It is not caused by a build up of lactic acid
• Eccentric contractions tend to cause more damage and soreness than concentric exercises
• The body repairs muscle fibers to become stronger
• DOMS indicates overload is too great
• Reducing DOMS involves establishing quality training habits
• Muscle soreness can be minimized with no more than 10% increases in intensity, resistance, or duration
• Traditional R.I.C.E. therapy may not be effective

Training Methods

• Continuous training involves exercising without rest intervals with slow but long distance and high intensity options
• Fartlek training develops fitness through varied activities
• Interval training alternates between strenuous exercise and rest, improving speed and cardiovascular fitness
• Circuit training combines cardio and resistance exercises

Other Training Methods

• Weight training develops the muscle for power Spot reduction is not possible Lean muscle however raises the Basal metabolic Rate and therefore bums more total body fat.
• Plyometrics develops power and explosiveness using the stretch-shorten cycle (SSC)
• High Intensity Interval Training involves interspersed low- to high-intensity workouts
• Core Training focuses on core mobility, core stability, and core strength

Yoga

• Yoga is beyond the scope of this document
• It increases relaxation, flexibility, respiration, circulation, and self-awareness
• Tabata: Affords an efficient workout with maximal benefits in a short time using high intensity interval training to build strength and improve cardio condition

Fitness

• Fitness is a condition that helps us look, feel and do our best and is the foundation for health and well-being
• Exercise: Planned, structured, repetitive movement to improve or maintain physical fitness

Purpose of Exercise

• Hypokinetic: Describes diseases and conditions associated with inactivity and poor fitness
• Illness and fatigue will affect training directly
• Hypokinetic Diseases: Obesity and high blood pressure

Health Benefits of Exercise

• High cholesterol
• Osteoporosis
• Osteoarthritis
• Lower back pain
• Type 2 diabetes mellitus

Benefits of Physical Activity

• Active people have a 33-50% lower risk of developing type 2 diabetes and the effect is more pronounced for those at high risk (up to 64%)
• Physical activity reduces the risk of falling and fractures among older people
• Effective for treating clinical depression and is as successful as psychotherapy or medication

Other benefits

• Physical activity reduces overall cancer risk
• Lower colon cancer risk by 40-50% in the most active individuals
• Reduces breast cancer risk by about 30% in women with higher levels
• Major protective factor against coronary heart disease in men and women
• Physical activity significantly reduces the risk of stroke and provides effective treatment of peripheral vascular disease

Exercise Category

• The key differences between exercise types is the duration and the exercise intensity

Aerobic/Cardiovascular Exercise

• These exercises are low to moderate in intensity, using slow-twitch muscle fibers and the aerobic energy system, use large muscle groups in a rhythmical movement for long and extended periods of time
• Improves efficiency of oxygen transfer, measured using VO2 max
• VO2 max is the maximum capacity to transport and use oxygen during exercise and is the best measure of cardiovascular fitness and maximal aerobic power

Standard VO2 max tests

• Cooper VO2 max test (12-minute maximum run)
• The multi stage fitness test (bleep test)
• Queens college step test and Rockport Fitness walking test

Anaerobic/Resistance Exercise

• Strength training at moderate to high intensity uses fast twitch muscle fibers to apply effort or force

Energy for Resistance Training

• Energy is primarily anaerobic in the ATPPC and lactate systems
• Individuals can measure fast twitch muscle fiber development with 1 repetition max tests

Ways Muscles Can Be Worked During Resistance Training

• Isometric exercises maintains movements in which contracting muscles length (the plank)
• Concentric exercises are when the shorten as they contract under tension (upward phase of a bicep curl)
• Eccentric exercises are when the muscles lengthen under tension (controlled lowering phase of a bicep curl)

Effects of Exercise on the Body

• The body adapts to the overload principle
• Increased bone density
• Increased resting metabolic rate
• Decreased body fat percentage
• Increased creatine phosphate and adenosine triphosphate stores
• Decreased blood pressure and blood cholesterol markers
• Muscular hypertrophy and improved posture
• Improved core stability
• Decreased risk of injury
• Increased range of movement, power, and strength
• Increased mitochondria number and size
• Improved motor unit firing and ability to recruit motor units
• Increased lung capacity/increase in VO2 max
• Hypertrophy of cardiac tissue
• Increased blood volume and red blood cell count
• Increased cardiac output and stroke volume
• Increased number of capillaries (capillarisation)
• Reduction in blood pressure
• Increased number of mitochondria
• Increase in bone density
• Lower blood cholesterol markers (reduction in HDL count)
• Reduction in body fat

Effects of Exercise on Posture

• Muscular imbalance causes poor posture in children and adults
• Stretches and strengthening exercises can improve postural abnormalities
• Posture is the position in which you hold your body in relation to gravity

Lordosis Exercise Requirements:

• Strengthen Abdominals, Gluteals, and Hamstrings
• Stretch Hip Flexors, Quadriceps, and Erector Spinae

Kyphosis Exercise Requirements:

• Strengthen Posterior Deltoid, Trapezius, and Rhomboid
• Strengthen Infraspinatus and Teres Minor
• Stretch Latissimus Dorsi and Pectorals
• Stretch Anterior Deltoid

Flat Back Exercise Requirements:

• Strengthen Posterior Deltoids, Trapezius, and Rhomboids
• Strengthen Infraspinatus and Teres Minor

Factors Affecting Fitness Factors

• Diet: Sufficient substances for energy, growth, and repair are required
• Lacking this in quality leads to fatigue, increased levels of adipose tissue, poor bone growth, and slow results in training
• Activity level/type with frequency, intensity, type and time also affect results

Other factors

• The frequency, intensity, type, and time of activities influence physiological progressions
• Physical disabilities can cause physical impairment, but exercise adaptations can help correct/enhance body functioning, and chronic fatigue also impedes progress.
• Drugs (social and medical) must be picked up during pre-exercise screening

Warm Up, Cool Down

• A warm-up and cool-down are essential for any exercise program to prepare and return the body to a pre-exercise state and reduce the risk of injury

Warm Up

• Gradually increases intensity, preparing muscles, heart rate, blood pressure, and body temperature
• Typical warm-up includes cardiovascular exercise with a gradual increase in intensity
• Mobilisation exercises promote joint movement, and pre-exercise stretching (static, dynamic, or ballistic) may also be included

High Body Temperature

• Raises to 39/40 degrees is prescribed to improve exercise performance
• Heating effects allow muscles and tendons to become more extensible, creating supple muscle fibers
• Oxygen and nutrients increase to muscle tissue via vasodilation
• Specific warm-ups enhance neural pathways and speed up reaction time
• Secretion of synovial fluid helps lubricate joints

Injury Prevention

• Risk can be reduced by one third and severe injuries by as much as a half by psychological preparation for physical activity/exercise

Types of Warm Up

• Passive Warm-Up: Increases body temperature by external means like a bath or massage
• General Warm-Up: Increases body temperature using general rhythmical body movements like jogging
• Exercise Specific Warm-Up: Increases body temperature while using specific muscle groups for the subsequent exercise

Cool Down

• Returns the body to a pre-exercise state with a 5-10 minute cardiovascular cool down,gradually reducing the intensity with gradual decrease in temperature, heart rate and blood pressure
• Gently working the major muscle groups blood pooling is reduced and the removal of waste products such as lactic acid
• It ends when reducing the participant's heart rate is reduced to just above the individuals resting heart rate
• Stretching after the cardiovascular cool down reduces the effects of DOMS, and it improves flexibility

Stretching Types

• Static Stretching Maintain correct posture
• Dynamic Stretching: Reflect the exercise with controlled movements, completed with 8-10 repetitions
• Ballistic Stretching Rapid: Bouncing movements that lengthen the muscle, not suitable for beginners can can cause damage

Cool Down Static Stretching

• Held for 15-30 seconds
• Stretching improves stride for running
• Lately static stretching has been found to be contreversial and can reduce muscle contraction speed and therefore impairing runners and other athletes.

Types of Static Stretching

• A static stretch puts a muscle group in a position where it can be extended for a certain time
• A static stretch can be used as part of a warm-up, and its hold time can range for 10 seconds
• Muscles should only be stretched once with a stretch and a balance

Considerations

• Developmental stretches are held for 15-second intervals
• They help develop the range of movement, repeat as required
• In a stretch, you will be passively increase and held for a further 15 seconds
• Feel the stretch in the targeted muscle
• Do not make jerky' movements while stretching to prevent the opposite effect