Goal Setting Techniques

• Goal setting helps people strive for higher achievements.
• Goals act as magnets, drawing individuals towards growth and new opportunities that fulfill aspirations.
• A well-defined objective directs attention to crucial aspects of skill execution, and it can also promote long-term dedication and fostering new ways of learning.

Goal Types

• Process: Concentrates on refining performance through improved techniques and strategies.
• Performance: Focuses on enhancing overall performance.
• Outcome: Driven by achieving victory and comparing oneself to others socially.

Goal Setting Definition

• Goal Setting involves pinpointing a specific aim.
• It employs management strategies for creating targeted action plans, improving both strategy implementation and performance, making it an effective method for boosting performance.
• Plays a role within Mental Skills Training (MST).

Goal Types

• Mission Statements: Brief, inspirational declarations that embody the fundamental aspirations, ideals and principles of a group.
• Vision Statements: Illustrate an organization's future aspirations and overarching goals.
• Big Hairy Audacious Goal: Represents a far-reaching, ambitious objective that embodies drive and vision and inspires employees and customers.
• Management by Objectives: Applies strategies that aim to enhance performance through collaborative goal setting.
• Balanced Scorecard: A strategy to implement and manage performance utilizing measurable data.

S.M.A.R.T.E.R

• A tool in project management and goal setting; goals are to be specific, measurable, achievable, realistic, and time-bound.
• Specific: Clearly define what you intend to achieve.
• Measurable: Goals should be assessed, if not, the goal might not be attainable.
• Achievable/Action Oriented: The action needed should be attainable.
• Realistic: Goals should be attainable but challenging.
• Time Bound: Set a deadline.
• Exciting: Choose enjoyable activities which you will enjoy.
• Recorded: Keeping track of progress is motivational.

Principles of Goal Setting

• Set specific goals
• Set moderately difficult, but realistic goals
• Set short and long term goals
• Set performance and process as well as outcome goals.
• Set practice and competition goals
• Record goals
• Develop goal achievement strategies
• Consider personality and motivation
• Foster commitment
• Provide goal support
• 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 involves being physically fit for athletic activities
• Correctly applying the principles of training will improve performance.

FITT Principle

Applied to achieve overload.

• Frequency: How often someone trains.
• Intensity: How hard they train/effort.
• Time: How long they train/duration.
• Type: Training methods used.

SPORT Principle

To help remember the 13 principles of training use the acronym SPORT FITT WIMP, each letter represents the initial letter of a different principle!

• Specificity: Exercise must be relevant to be effective.
• Progression: The demands of the activity must gradually increase to prevent injury.
• Overload: Training must be harder to see results.
• Reversibility: "Use it or lose it", training benefits can be lost if training stops.
• Tedium/Variation: Training should be varied to maintain motivation.
• Warm up/Cool Down: Prepares the body, reduces injury risk, and aids recovery.
• Individuality: Training needs to be tailored to the individual's needs.
• Moderation: Amount/Intensity needs to be closely monitored to prevent over-training.
• Periodisation: Organisation of training into specific blocks.

Other Terms

• Specificity: Adaptation made to the type of demands being imposed.
• Progression: Athlete onto higher level of fitness.
• Overload: Heightening the stressor to oblige the body to seek a status of adaptation.
• Reversibility: Indicates situation in which the degree of adaptation brought about by the training loads will gradually weaken because the intensity was reduced.
• Tedium: Training should be enjoyable.

Physical Activity Plan (FITT)

• Frequency: How often?
• Intensity: What percentage of your target heart rate do you exercise?
• Type: What mode of exercise are you using?
• Time: How long can you exercise per day?

Warm-up Exercises

• Dynamic exercises
• Static exercises

Delayed Onset Muscle Soreness (DOMS)

• Muscle soreness (DOMS) occurs if you place an unaccustomed load on muscles.
• DOMS pain develops 12-24 hours after exercise.
• DOMS is muscle injury that occurs due to unaccustomed workloads.
• Experts believe pain is associated with inflammation and the increased release of certain enzymes.
• Soreness is not caused by lactic acid.
• Exercises that stretch muscles may cause more damage and soreness than exercises that shorten them.
• As the body repairs itself muscle fibers become a little stronger to prepare for their next bout of exercise, and soreness is less common.
• DOMS is a caution flag for overloading.
• To minimize muscle soreness, avoid greater than 10% increases in intensity, resistance or duration.
• There is no reliable evidence that traditional R.I.C.E. (Rest, Ice, Compression, and Elevation) is effective against DOMS.

Training Methods

• Continuous training: Exercising without rest intervals.
  • Slow but long distance
  • High intensity
• Fartlek training: Develops fitness.
• Interval training: Alternating between strenuous exercise and rest.
  • Sprint for 60m, rest for 30 seconds
  • 4 runs and rest
  • Sprinters use it
• Circuit training: Fusion of cardio and resistance exercises.

Weight Training

• Muscle power is the ability of the muscle to work in the shortest amount of time.
• Muscle endurance is the ability of the muscle to do moderate work over a period of time. Weight Training develops the muscle for power.
• Spot reduction is not possible.

Plyometrics

• Plyometrics can develop power and explosive responsiveness using the stretch-shorten cycle (SSC).
• The most amount of force should be produced in the shortest time.

High Intensity Interval Training (HIIT)

• A type of training that involves low to high-intensity workouts.
• High-intensity periods are at or close to anaerobic exercise.
• Recovery periods involve activity of lower intensity.
• Examples: warm up, run in place, squats, squat jumps, side jumps, push-ups, burpees, split-jumps, mountain climbers, planks, and cool down.

Core Training

• Focuses on core mobility, core stability, and core strength.

Yoga

• Has benefits such as relaxation, increase flexibility, increase respiration, increase circulation, and self-awareness.

Tabata

• An efficient workout.
• Provide a good cardio workout.

Benefits of exercise

• Allows fat to be shed, maintains fitness, and gain muscles.
• Fitness can be described as a condition that helps people look, feel, and do their best.
• Exercise is repetitive movements done to improve or maintain physical fitness.
• The term hypokinetic describes diseases and conditions associated with inactivity and poor fitness.
  • Obesity
  • High blood pressure
  • High cholesterol
  • Osteoporosis
  • Osteoarthritis
  • Lower back pain
  • Type 2 diabetes mellitus
• Benefits of physical activity: people have a 33-50% lower risk of developing type 2 diabetes.
• Physical activity programs can help reduce the risk of falling.
• Physical activity is effective in the treatment of clinical depression:
• Physical activity is associated with a reduction in overall risk of cancer. Women with higher levels of physical activity have about a 30% lower risk of breast cancer than the least active.
• Physical activity is a major independent protective factor against coronary heart disease.

Exercise

• The key differences between these two types of exercises are the duration and the exercise intensity.
• Aerobic/Cardiovascular exercises are uses low to moderate, using mainly slow twitch muscle fibers. Examples are cycling, swimming, and running
• Anaerobic/Resistance exercise is strength training a moderate to high intensity using fast switch muscle fibers.

Effects of exercise on the body

• The body will adapt to the pressures put on it via overload principles. This will promote different adaptations.

Posture

• Posture- is the position you hold your body in relation to gravity.
• Poor posture is common and is often caused by muscular balance.

Warm-Up and Cool Down

• Should always be included in an exercise program.
• Play an important role in exercise and reduce likelihood of injury.

Warm Up

• Exercise to gradually build intensity at the beginning of a workout.
• Prepares muscles, heart rate, blood pressure, and body temperature for the forthcoming exercises.

Exercises to Promote Joint Movement

• Pre-exercise stretching (static, dynamic, or ballistic) may also be included.
• There are many benefits to exercise to increase the body temperature to 39/40 degrees.
  • This heating effect will allow the muscles and tendons to become more extensible. Muscle fibres will be suppler and stretching is enhanced.
  • An increase in oxygen and essential nutrients to muscle tissue.
  • Neural pathways will be enhanced and speeds up reaction time
• Psychological preparation for physical activity/exercise.
• The risk of injury can be reduced.

Types of warm up

• Passive Warm Up - increases body temperature by some external means.

• General Warm Up - increases body temperature by using general rhythmical body movements.

• Exercise Specific Warm Up - increases body temperature whilst using specific muscle groups.

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