Types of Goals in Goal Setting

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Questions and Answers

What is the primary function of goals according to the text?

To direct attention to important elements of the skills being performed (correct)

To prolong performer persistence

To hinder the development of new learning strategies

To compare oneself with others

What type of goal is focused on improving performance, techniques, and strategies?

Process Goal (correct)

Outcome Goal

Performance Goal

Development Goal

What is a Big Hairy Audacious Goal?

A short inspiring statement that captures your goals

An overly ambitious goal that motivates employees and inspires customers (correct)

A goal that you're likely to achieve

A tool of strategy implementation and performance management

What is the main purpose of goal setting according to the text?

To develop an action plan with targets Signup and view all the answers

What is the difference between a Mission Statement and a Vision Statement?

A Vision Statement is about the future, while a Mission Statement is about the present Signup and view all the answers

What is the term for the process of identifying something you want to accomplish?

Goal Setting Signup and view all the answers

What is the desired increase in body temperature during a warm-up?

39/40 degrees Signup and view all the answers

What is the benefit of increased blood flow to muscle tissue during warm-up?

Increased oxygen and essential nutrients Signup and view all the answers

What is the purpose of a specific warm-up that mirrors the activity about to take place?

To enhance neural pathways and speed up reaction time Signup and view all the answers

What is the benefit of secretion of synovial fluid during warm-up?

Lubricates joints Signup and view all the answers

What is the estimated reduction in injury risk with proper warm-up?

One third Signup and view all the answers

What type of warm-up involves increasing body temperature through external means?

Passive Warm Up Signup and view all the answers

What is the most effective way to reduce Delayed Onset Muscle Soreness (DOMS)?

Limiting intensity, resistance, or duration increases to no more than 10% Signup and view all the answers

Which training method alternates between strenuous exercise and rest?

Interval training Signup and view all the answers

What is muscle endurance?

The ability of a muscle to do moderate work over a long duration Signup and view all the answers

What is the purpose of circuit training?

Combining resistance and cardio exercises without rest Signup and view all the answers

Which training method is characterized by exercising without rest intervals?

Continuous training Signup and view all the answers

Why is traditional R.I.C.E. therapy not considered effective against DOMS?

It has not shown reliable evidence of effectiveness Signup and view all the answers

What kind of training leads to increased bone density and resting metabolic rate?

Resistance training Signup and view all the answers

What is a common cause of poor posture in adults due to work-related activities?

Driving Signup and view all the answers

Which type of training is associated with decreased blood pressure, cholesterol markers, and body fat percentage?

Cardiovascular training Signup and view all the answers

What effect can a sedentary desk job have on posture due to muscle imbalances?

Shortening of the pectorals Signup and view all the answers

Which type of training is linked to improved core stability and decreased risk of injury?

Resistance training Signup and view all the answers

What is a suggested method to address postural abnormalities caused by muscular imbalances?

Stretching and strengthening specific muscle groups Signup and view all the answers

What is the primary purpose of a cool down after exercise?

To return the body to a pre-exercise state Signup and view all the answers

What is the purpose of stretching after a cool down?

To reduce the effects of DOMS and improve flexibility Signup and view all the answers

What is the benefit of a cardiovascular cool down?

It gradually reduces heart rate and blood pressure to resting levels Signup and view all the answers

What is characteristic of a static stretch?

It is held for 8-10 seconds Signup and view all the answers

What is the purpose of including specific muscle groups in a warm up?

To replicate the movement patterns used in the exercise to follow Signup and view all the answers

What is the result of blood pooling after exercise?

Increased waste products such as lactic acid Signup and view all the answers

Study Notes

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.

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Description

Learn about different types of goals in goal setting and how they can help in personal development and performance improvement.