Untitled Quiz

Questions and Answers

What does the acronym SMART stand for in goal setting?

Strategic, Meaningful, Actionable, Relevant, Time-sensitive

Sustainable, Manageable, Achievable, Relevant, Timed

Specific, Measurable, Attainable, Realistic, Timely (correct)

Simple, Manageable, Achievable, Realistic, Time-bound

What is an example of a short term goal?

Performing several exercises 3 days a week for 2 weeks

What is an example of a long term goal?

Deciding to walk 30 minutes a day for the next 2 months

What is an example of a product goal?

Being able to run a mile in 6 minutes Signup and view all the answers

What is an example of a process goal?

Deciding to do flexibility exercises 3 days a week Signup and view all the answers

How does the SMART formula help you set goals?

It helps us remember 5 guidelines for creating goals. Signup and view all the answers

Describe the 5 rules for setting SMART goals.

Specific, Measurable, Attainable, Realistic, Timely Signup and view all the answers

What is the difference between a product goal and a process goal?

A product goal is a tangible outcome, while a process goal involves ongoing actions. Signup and view all the answers

What are 4 tests you can use to assess and rate your muscular fitness?

Curl-up, push-up, handgrip strength, standing long jump Signup and view all the answers

Describe the 5 steps in program planning.

<ol> <li>Determine personal needs, 2. Consider program options, 3. Set goals, 4. Structure the program, 5. Keep a log and evaluate the program.</li> </ol> Signup and view all the answers

What are the 9 guidelines for using the self-management skill of goal setting?

Know reasons for setting a goal, choose a few goals at a time, use the SMART formula, set long-term and short-term goals, put goals in writing, self-assess periodically, keep logs, reward yourself, revise if necessary. Signup and view all the answers

What are exercise circuits and why are they useful in staying active?

Exercise circuits are a form of conditioning using high-intensity aerobics targeting strength and endurance. Signup and view all the answers

Study Notes

Goal Setting Definitions

SMART: Acronym representing the criteria for effective goal setting.
Short Term Goal: Example includes exercising three days a week for two weeks.
Long Term Goal: Example includes walking 30 minutes a day for two months.
Product Goal: Tangible result of effort, such as running a mile in six minutes.
Process Goal: Involves behavior, like doing flexibility exercises three days a week.

SMART Goals Characteristics

S - Specific: Detailed description of what you aim to achieve.
M - Measurable: Ability to track progress and confirm goal achievement.
A - Attainable: Goals should be challenging yet achievable.
R - Realistic: Ensure the goal can be met with time and effort committed.
T - Timely: Goals should have a specified timeframe for completion.

Product vs. Process Goals

Product Goals: Tangible outcomes from effort (e.g., performing a set number of push-ups, specific weight loss).
Process Goals: Focused on behaviors and habits conducive to achieving long-term health (e.g., daily exercise and nutrition targets).

Muscular Fitness Assessment

Four tests to assess muscular fitness include curl-up, push-up, handgrip strength, and standing long jump.

Program Planning Steps

Step 1: Identify personal needs through a needs profile.
Step 2: Explore available program options.
Step 3: Set both long-term and short-term goals.
Step 4: Structure and document a detailed program plan.
Step 5: Keep a log to evaluate the program and make adjustments as necessary.