Podcast
Questions and Answers
What does the acronym SMART stand for in goal setting?
What does the acronym SMART stand for in goal setting?
What is an example of a short term goal?
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?
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?
What is an example of a product goal?
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What is an example of a process goal?
What is an example of a process goal?
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How does the SMART formula help you set goals?
How does the SMART formula help you set goals?
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Describe the 5 rules for setting SMART goals.
Describe the 5 rules for setting SMART goals.
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What is the difference between a product goal and a process goal?
What is the difference between a product goal and a process goal?
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What are 4 tests you can use to assess and rate your muscular fitness?
What are 4 tests you can use to assess and rate your muscular fitness?
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Describe the 5 steps in program planning.
Describe the 5 steps in program planning.
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What are the 9 guidelines for using the self-management skill of goal setting?
What are the 9 guidelines for using the self-management skill of goal setting?
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What are exercise circuits and why are they useful in staying active?
What are exercise circuits and why are they useful in staying active?
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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.
Self-Management Skill Guidelines for Goal Setting
- Understand your motivations for goal setting.
- Focus on a limited number of goals at a time.
- Apply the SMART criteria when setting goals.
- Incorporate both long-term and short-term goals.
- Write down goals for better commitment.
- Periodically self-assess and maintain logs of progress.
- Reward achievements to motivate yourself.
- Revise goals as needed for continued relevance.
- Consider maintenance goals for sustainability.
Exercise Circuits
- Exercise circuits involve high-intensity aerobics for body conditioning, muscle strength, and endurance building.
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