College of Sports, Physical Education and Recreation

FITT 2 – FITNESS EXERCISES

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GOAL SETTING
GOALS
 Goals are like magnets that attract us to higher ground and new
horizons.
 A goal is a possibility that fulfils dreams.
 Goals direct attention to important elements of the skills being
performed.
 Goals prolong performer persistence.
 Goals foster the development of new learning strategies.
TYPES

 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
 Is the process of identifying something that you want to accomplish;
 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;
 Most effective performance enhancement strategy.
 Part of MST – Mental Skills Training
TYPES
1. Mission Statements - A short inspiring statement that captures
your goals, principles and values.

2. Vision Statement - A vision statement paints a picture of your

future. At the organizational level, it's an all-encompassing goal
for the future of the organization. As with mission
statements, vision statements are usually short and catchy.

3. Big Hairy Audacious Goal - A Big Hairy Audacious Goal is an

overly ambitious goal that you're not likely to achieve but
represents a statement about your drive, determination and
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FITT 2 – FITNESS EXERCISES
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vision. They are commonly used to motivate employees and

inspire customers.

4. Management By Objectives - Management By Objectives is a

management technique that implements strategies and
manages performance with a process of participative goal
setting.

5. Balanced Scorecard - A goal setting, strategy implementation

and performance management methodology that sets
measurable goals that map to strategy known as scorecards.
Each scorecard includes data items in four areas: financial,
customer, internal and learning.

6. S.M.A.R.T.E.R. - is the criteria that goals be specific, measurable,

achievable, realistic and time-bound. It is commonly used in goal
setting and project management.
Specific - Describes what you want to accomplish with as much detail as
possible.
Measurable – Describes goals in terms that can be clearly evaluated. No
measurement means that task or goal will never be attained.
Achievable / Action Oriented – Identifies a goal that focuses on actions rather
than personal qualities, Goals must have an action in order to complete it.
Realistic – Identifies goals that are actually able to be attained. Goals can be
challenging but not unrealistic.
Time Bound – identify goals that break a longer term goal into a shorter term
goals and clearly specifies a completion date.
Exciting – exercise should be fun and exciting! You should choose exercise
activities that you will enjoy. However, not all enjoyable physical activities
will promote improvement in health-related physical fitness.
Recorded – monitoring your exercise progress is an important factor in
providing feedback and motivation to continue. Maintain an exercise log to
provide feedback in terms of the amount of exercise performed and another
is fitness testing, it will provide positive feedback when fitness levels are
improving.
PRINCIPLE OF GOAL SETTING
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1. Set specific goals

2. Set moderately difficult but realistic goals
3. Set short / long term goal
4. Set performance and process as well as outcome goals
5. Set practice and competition goals
6. Record goals
7. Develop goal achievement strategies
8. Consider personality and motivation
9. Foster commitment
10. Provide goal support
11. Provide evaluation of and feedback about goals
“Motivation depends on goal setting”
“The journey is more important than the destination”
“Focus on one goal at a time”
Assignment:
Write and establish SMART Goal (Academic, Personal, etc...

TRAINING PRICIPLES AND METHODS

Training
- the condition of being physically fit for the performance of an athletic
exercise or contest
- Act or science of bringing one such a condition.

Training Principles

S – Specificity
P – Progression
O – Overload
R – Reversibility
T – Tedium

Specificity – means the special adaptation that is made to the type of

demands being imposed.

Progression – take the athlete onto higher level of fitness

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Overload – providing a progressive heightening of the stressor to oblige the

body to seek a higher status of adaptation.

F – Frequency
I – Intensity
T – Time
T – Type

Reversibility – indicates situation in which the degree of adaptation brought

about by the training loads will gradually weaken because the intensity was
reduced.

Tedium – enjoyable form of trainings

Modalities/Supplementary Activities to Improve Performance

1. Warm-up Exercises

Dynamic Exercises
Static Exercises
2. Game Based Activity
3. Cool Down Exercises

Training Methods
1. Continuous training
- Exercising without rest intervals
- Two types of continuous training:
a. Slow but long distance
b. High intensity

2. Fartlek training
- Training allows us to develop the fitness we choose in the way that we
like.

3. Interval training
- Alternating between strenuous exercise & rest.

4. Circuit training
- We perform a number of different activities in a given sequence.

5. Weight training
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- This enables us to overload our muscles gradually & safely.

6. Plyometrics
- Develops power

7. High Intensity Interval training

-  Is a type of training that involves a series of low- to high-intensity
workouts interspersed with rest or relief periods, the high-intensity
periods are typically at or close to anaerobic exercise, while the
recovery periods involve activity of lower intensity

8. Core Training
-  Is a sleek six pack, when in fact the abdominals are only a fraction of
your core muscles while core work does help produce toned abdominal
muscles, core exercises include a lot more than just crunches ,
Functional core training is about power, strength and stabilization.