Goal Setting: Types and Principles

Goal

• A goal is a specific target an individual or organization aims to achieve
• It requires effort, planning, and action

4 Types of Goals

• Short-term goals take weeks, months, or days to achieve
• Long-term goals take years to achieve
• Personal goals involve self-improvement
• Professional goals involve career growth

Goal Setting

• Goal setting helps provide direction and focus
• It ensures measurable progress toward desired outcomes

4 Types of Goal Setting

• Proactive goal setting sets goals in advance before anticipating problems
• Reactive goal setting sets goals in response to an event
• Outcome goal setting focuses on the end result
• Process goal setting focuses on the steps and actions taken to achieve a desired outcome

5 Principles of Goal Setting

• Clarity is important to avoid confusion
• Challenge motivates effort
• Commitment requires dedication
• Feedback helps track progress
• Task complexity should align with available time and resources

SMART Goal Theory

• A method for setting clear and achievable goals
• S: Specific, precise and clear
• M: Measurable criteria to track progress
• A: Achievable and realistic
• R: Relevant and aligns with long-term objectives
• T: Time-bound with a specific timeframe

Eating Disorder

• Characterized by irregular eating habits, stress, and concern about size
• Can develop at any stage, but typically during teen years or adulthood
• Often coexists with anxiety and depression
• Anorexia Nervosa characterized by low weight, fear of gaining weight, and food restriction
• Bulimia Nervosa involves recurrent binge eating and compensatory behaviors like self-induced vomiting
• Binge Eating involves eating large amounts of food quickly and until uncomfortably full
• PICA involves craving and consuming non-food items

Sports Nutrition

• Encompasses food intake and its effects on sports activities
• Athletes should balance nutrition
• Its also the study and practice of nutrition and diet in relation to athletic performance
• It impacts energy levels, endurance, recovery, and physical health

6 Key Components Of Sports Nutrition

• Carbohydrates are the primary source of energy during intense physical activity such as grains, fruits, dairy and sugars
• Proteins are essential for muscle repair and growth such as nuts, meats, fish, legumes and tofu
• Supplements enhance performance, improve recovery and fill nutritional gaps with protein powders, creatine and energy gels
• Fats, consumed during prolonged endurance activities, help absorb fat-soluble vitamins A, D, E, K, S
• Vitamins and minerals play a critical role in energy production, muscle function, immune support and prevention of injury
• Hydration regulates body temperature, transports nutrients, and removes waste products

Sports Nutrition Strategies

• Pre-exercise nutrition is a balanced meal or snack is consumed 1-3 hours before exercise for energy
• During-exercise nutrition refers to carbohydrates consumed during longer sessions to maintain energy levels
• Post-exercise nutrition refers to protein for muscle repair and carbohydrates to replenish glycogen and stores

Modalities to Improve Performance

• Warm-up exercises prepare the body for intense physical activities
• Dynamic exercises involve continuous movement to warm up muscles
• Static exercises involve holding a position
• Cool-down exercises are performed after physical activity to gradually reduce heart rate

Principles of Training

• Specificity refers to focusing on the target part of the workout
• Progression refers to the duration of frequency to continue making improvements
• Overload refers to increasing the intensity of the workout
• Reversibility means fitness gains can be lost if training intensity or frequency is reduced
• Tedium refers to switching workout routines

Training Method

• The condition of being physically fit for athletic performance

Interval Training

• Alternates between short bursts of effort and recovery periods
• Boosts cardiovascular fitness, endurance, and speed
• High Intensity involves pushing to the limit for 30-60 seconds
• Low intensity activity like walking and complete rest before the next burst

Core Training

• Strengthens muscles in the trunk area
• Vital for maintaining stability, balance, good posture, and reducing injuries
• Consists of exercises that activate the stabilizing muscle to maintain proper posture

Plyometric Training

• "Jumping training" that involves exercises that build power, speed, and strength
• Involves quick muscle stretching, like jumping

Continuous Training

• "Tabata" involves performing a physical activity continuously without rest for a specific amount of time
• Works by engaging body in sustained, rhythmic act and elevating heart rate

Circuit Training

• Involves a workout that combines different exercises
• Designed to improve strength, endurance, cardiovascular fitness, and overall body conditioning

FITT Principle

• F - Frequency ( How Often)
• I - Intensity (How hard)
• T - Time (Period of time)
• T - Type ( what type)

Nutrition

• Nutrition refers to food intake
• It affects our activities and physical conditioning

Nutrition Facts

• Serving information
• Amount of calories
• Limit cholesterol and fats
• Get enough fiber

Why Consume More Than 40 Nutrients

• Promotes good health and can help reduce the risks of diseases
• Variety of foods are provided from 5 major food groups

Nutrients

• A substance in food that provides structural and functional components and energy to the body
• Essential Nutrients are ones that can’t be synthesized by the body and must be supplied from foods.

2 Types of Nutrients

• Macronutrients are needed in large amounts
• Micronutrients are needed in small amounts

4 Types Of Micronutrients

• Water-soluble vitamins
• Fat-soluble vitamins
• Micro minerals
• Trace minerals

Guidelines for Weight and Health Maintenance

• Eat balanced meals everyday of carbs, proteins, fats, vitamins and minerals
• Follow a consistent eating pattern of tree meals a day
• Maintain ideal weight increase caloric expenditure through exercise

Eat Low Calorie Snacks and Avoid Junk Foods

• Substitute for fruits, fruit juice, etc

Cut Down High-Fat Foods And Eat More Lean Foods

• Avoid fried foods, and cheese

Drink 6-8 Glasses of Fluids Everyday

• Are necessary to certain bodily functions. They aid digestion, regulate temperature

Eat Amidst a Relaxing Atmosphere

• Chew food thoroughly

Food Supplements

• Provides protection from infectious disease

Physical Fitness Test

• Assess strength, speed, endurance, flexibility and agility
• Vertical Jump measures explosive power in lower body
• Push-Up measures upper body strength in chest, shoulders and triceps
• 30-Meter Sprint measures speed and acceleration
• Illinois Agility Run Test measures ability to change direction quickly
• Three-Minute Step Test assesses cardiovascular endurance and recovery ability