Types of Goals in Goal Setting

Goals

• Goals are like magnets that attract us to higher growth and new horizons.
• Goals direct attention to important elements of skills being performed.
• Goals prolong performer persistence and foster the development of new learning strategies.

Types of Goals

• Process Goals: focused on improving performance, techniques, and strategies.
• Performance Goals: focused on overall performance.
• Outcome Goals: focused on winning and social comparison.

Goal Setting

• Goal setting is the process of identifying something you want to accomplish.
• It is a management technique that involves developing an action plan with targets for a team or individual.
• It is considered both a tool of strategy implementation and performance management.

Types of Goal Statements

• Mission Statements: short, inspiring statements that capture goals, principles, and values.
• Vision Statement: paints a picture of your future.
• Big Hairy Audacious Goal (BHAG): overly ambitious goal that represents drive, determination, and vision.

Training Methods

• Continuous Training: exercising without rest intervals, two types: slow and long distance, high intensity.
• Fartlek Training: training that allows development of fitness in the way you like.
• Interval Training: alternating between strenuous exercise and rest.
• Circuit Training: fusion of cardio and resistance exercises.

Resistance Training

• Muscle training: ability of muscle to do maximum work within the shortest time.
• Muscle endurance: ability of muscle to do moderate work over an extended period.

Long-Term Benefits of Resistance Training

• 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

Long-Term Benefits of Cardiovascular Training

• Increased lung capacity and 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
• Increased bone density
• Lower blood cholesterol markers
• Reduction in body fat

Effects of Exercise on Posture

• Poor posture is caused by muscular imbalance, which can be improved by stretching and strengthening specific muscle groups.

Warm Up

• Increases body temperature to 39/40 degrees, allowing:
  • More extensible muscles and tendons
  • Increased oxygen and essential nutrients to muscle tissue
  • Enhanced neural pathways and reaction time
  • Synovial fluid helps lubricate joints
  • Psychological preparation for physical activity

Types of Warm Up

• Passive Warm Up: increases body temperature by external means (e.g., bath or massage)
• General Warm Up: increases body temperature using general rhythmical body movements
• Exercise Specific Warm Up: increases body temperature using specific muscle groups

Cool Down

• Returns the body to a pre-exercise state, involving:
  • Cardiovascular cool down (5-10 minutes) to gradually reduce working intensity
  • Stretching to reduce blood pooling and remove waste products like lactic acid
  • Improves flexibility and reduces risk of injuries

Types of Stretching

• Static Stretching: holds the stretch to the end of the muscle's movement, no movement during this type of stretch.