Goal Setting

Helping You Take Control of Your Life

What are goals?• Almost anything you desire or want to achieve can be a goal. • “I want to….”

• Buy a car• Change my body weight• Get better grades• Make the basketball team

• Goals can serve as a guide for what you do and give you something to work toward

• The goals we talk about will be more related to health and physical fitness

• Goal setting is a process that can help you improve yourself and feel good about yourself when you achieve them.

• Understanding how to set realistic goals can be very valuable if you sincerely wish to make changes in your lifestyle.

Short Term vs. Long Term Short Term Long Term

Improve one’s nutritional habits ________ _________

Go to college _________ _________

Lose 20 pounds _________ _________

Improve from 2 pull-ups to 15 pull-ups _________ _________

Go home after school _________ _________

Improve from 20 sit-ups to 40 sit-ups _________ _________

Improve grades from a 60% to 80% _________ _________

Improve one’s posture _________ _________

Improve from 5-1 to 7-7 on the Beep Test _________ _________

Improve one’s attitude _________ _________

Goal Setting Is Like A Ladder

• At the top might be a long term goal

• All the rungs are the short term goals to help you get to the top

• Only need to focus on the rung above you and take it one step at a time.

• Each step builds some confidence and the long term goal becomes less intimidating

Goal Setting Through Personal Bests

• Doing something you’ve not been able to do before.

• Any improvement is good improvement

• Personal victories make you feel good

• MSTF Beep Tests

• Shuttle Pick Up in badminton

• Other examples?

Perform and Record

1. Choose an activity2. Record your result **3. After a set time, test it again4. Record again5. Evaluate your progress6. Adjust your plan if needed.7. Improve against yourself not against others

Ex. Cross-Country Running

Who is victorious in a race?

• Obviously, the person who finishes first.• What about the person just trying to finish?• The person doing it for the first time?• Someone who sets a new PB?

• The idea of only one winner may not be totally accurate

TheGoal Setting Process

Desire

• Goals are personal

• Wanting to improve yourself is essential

• If you don’t want it, you’ll likely give up

• In what ways might you want to improve yourself?

Belief• Wanting to make a change and making it are

two different things.

• Some people want things but don’t have the will to work for it.

• Sometimes they may not believe it can realistically be done.

• You have a better chance of accomplishing something if you believe you can do it.

Analyze Where You Are Now

• You should know your starting point to set short term and long term goals.

• Ex. Your current weight, fitness level, diet, grades, status

• Pre-test or assess where you are and record it. This is your starting point like a baseline on a Beep Test.

• If you know where you are now, you can compare to it in the future.

Set Realistic Goals

• Set goals that you believe you can reach.

• If the goals are too hard, you may get discouraged and give up

• If they’re too easy, you may lose interest in them.

• Make them meaningful, try to stretch you a bit and move you out of your current comfort zone.

• Realistic goals are both reachable and challenging.

• Examples of realistic and unrealistic fitness goals?

Record Your Goals In Detail

• Putting your goals down on paper helps you clarify what you want to do.

• Often people think about goals, which is more like wishful thinking perhaps.

• Making a record of it begins to move the idea along. It’s evidence of what you wanted at a point in time.

List the Benefits

• Knowing the benefits of reaching a goal provides motivation. Gives you reasons to pursue the goal.

• Improved body image• Gain in energy• Improved endurance• Self-confidence and self-esteem• Increased strength• Better game performance• Personal satisfaction

- The more benefits you can list, the more reward.

Identify the Obstacles

• There are always roadblocks to success• Some we see, some we don’t.• Some obstacles may be personal• Some may be influenced by others

• If you foresee some of the obstacles, you can have a plan to deal with them.

Others?

Too Sore

Self Doubt

Too Busy

InjuryMoney

Laziness

Identify the Knowledge You’ll Need

• Wanting vs. Achieving = 2 different things

• Ex. – wanting to be less stressed - losing weight and maintaining it

• What kind of knowledge do you need to be successful?

• Use the resources around you

Make a Plan of Action

• Create your game plan

• Step-by-step strategy

• Chart your course so you know how and when you are being successful in your plan

Develop a Timeline

• Effective method to organize and plot your course.

• Doesn’t give you strategies but sets deadlines or timeframes for progress

• Timelines

• Give you a better sense of control, organization and direction

• Promotes commitment to your goals

• Helps you pace your efforts

• Creates a sense of urgency to reach goals                                                                                              

5:00 min   15:00 min   25:00 min  

Aug 1   Oct 1   Dec 1  

  Sept 1   Nov 1   Dec 20

  10:00 min   20:00 min   30:00 min

Continuous Jogging

Time

Monitor Your Progress

• Keep a record of how you’re doing

• Helpful if you need to readjust your goals

• Keeps you focused on the plan

• Shows your progress to be proud of

Never Give Up

• Really easy to give up

• Don’t be led astray by others

• You are the one who is in control.

• Be determined

• What are you made of? What kind of person are you?

• A true test of your character