GOAL SETTING

Goal

 Goals are like magnets that attract us to higher ground and new horizons.

 A goal is a possibility that fulfills 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 of Goal

 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 of Goal Setting

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 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 - 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.

PRINCIPLE OF GOAL SETTING

 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

TRAINING PRINCIPLES AND METHODS

Training

Training is teaching, or developing in oneself or others, any skills and knowledge or fitness that relate to

specific useful competencies. Training has specific goals of improving one's capability,

capacity, productivity and performance. It forms the core of apprenticeships and provides the backbone of

content at institutes of technology (also known as technical colleges or polytechnics). In addition to the basic

training required for a trade, occupation or profession, training may continue beyond initial competence to

maintain, upgrade and update skills throughout working life. People within some professions and occupations

may refer to this sort of training as professional development. Training also refers to the development of

physical fitness related to a specific competence, such as sport, martial arts, military applications and some

other occupations.

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

Overload – providing a progressive heightening of the stressor to oblige the body to seek a higher status of

adaptation.

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

FITT

A well-designed personal physical activity plan will outline how often (frequency), how long (time), and

how hard (intensity) a person exercises, and what kinds of exercises (type) are selected. The exercise

frequency, intensity, time, and type (FITT) are key components of any fitness plan or routine.

Frequency

(how often) Experts suggest that at a basic level three session per week is the minimum

frequency that is needed to acquire and maintain a healthy fitness level.

Intensity
 (how hard) For general improvement of health it is essential that the heart rate is raised to

between 60 and 85% of the maximum heart rate (MHR) for a specific age. This is known as safe

training zone.

Time

(how long) For most people 30 minutes exercise will raise the heart rate above 60% of the MHR

Type

The of training activity will reflects the group or individual`s specific needs.

WARM UP EXERCISES

Warm up exercise

A warm up generally consists of a gradual increase in intensity in physical activity (a "pulse raiser"),

joint mobility exercise, and stretching, followed by the activity. Warm-up programs can improve the strength of

the knee muscle, which, in turn, may decrease injuries.

Difference between dynamic and static exercise

The difference between dynamic and static stretching is movement. Dynamic stretches move the

muscle that’s being stretched. Typically, each movement is held for only a second or minutes.

Static stretching involves extending your muscle until you feel tension, and holding it for 15 to 60

seconds. Unlike dynamic stretching, it doesn’t include fluid movement. Examples of static stretching include a

butterfly stretch and hamstring stretch.

Static stretching may help lengthen muscle, which is ideal for achieving optimal flexibility.

Muscles worked
 During dynamic exercise, your muscles move and stretch at the same time. Depending on the move, a

dynamic exercise can make your joints extend or rotate.

Dynamic stretches can also work your joints through side-to-side and full range of motion movements.

This helps your joints and muscles move more freely during your workout.

Dynamic exercises have several benefits, including:

 Warming up muscles. Dynamic stretching increases the temperature of your muscles, which helps

them move to their full potential. It also promotes blood flow to ensure enough oxygen reaches your

muscles.

 Increasing nerve activity. Your nerves move muscles by sending electrical signals. By stretching

dynamically, your nerves send the appropriate signals before your workout begins. This trains your

nerves and muscles to work together more efficiently.

 Using full range of motion. Many cardio workouts, like running and walking, use minimal ranges of

motion. They’re also done in one plane of movement, since you’re moving straight ahead. Dynamic

exercises involve more complete motions, which better engage your muscles.

 Decreasing injury risk. Dynamic stretching increases joint and muscle mobility which may help

prevent injury. In a recent study Trusted Source, dynamic hamstring exercises reduced passive

stiffness and increased range of motion in the hamstrings. These factors are associated with a lower

risk of hamstring injury, one of the most common exercise injuries.

When to use dynamic stretching

Dynamic stretching can be used before the start of any exercise routine. It may help warm up your body

or get your muscles moving and ready to work. Some examples that may benefit from dynamic stretches

include:

 Before sports or athletics. Dynamic stretches may be beneficial for athletes who will be running or

jumping, including basketball players, soccer players, and sprinters.

  Before weightlifting. Dynamic stretching may help with leg extension power and improve performance,

compared to static stretching or no stretching.

 Before cardiovascular exercise. Whether you’ll be running, in boot camp, or swimming, dynamic

exercises can get your muscles warmed up and ready, which may improve performance and reduce

risk for injury.

Dynamic stretches for warming up

Dynamic stretches are an excellent way to warm up before exercising. A sample dynamic stretching

routine may involve the following moves.

Hip circles

1. Stand on one leg, holding on to a countertop or wall for

support.

2. Gently swing your other leg in small circles out to the side.

3. Perform 20 circles then switch legs.

4. Work up to larger circles as you become more

flexible.

Lunge with a twist

1. Lunge forward with your right leg, keeping your knee

directly over your ankle and not extending it farther than

your ankle.

2. Reach overhead with your left arm and bend your torso

toward the right side.

3. Bring your right leg back to return to an upright

standing position. Lunge forward with your left leg.

 4. Repeat five times on each leg.

Arm circles

1. Stand with feet shoulder-width apart and hold arms

out to the side at shoulder height.

2. Circle around your arms slowly, starting with small

circles, working up to larger circles. Perform 20

circles.

3. Reverse direction of the circles and perform 20

more.

Large arm circles

1. Stand upright with your arms extended out to your

side.

2. Start to make large circles.

3. Perform 5–10 reps with your arms swinging forward.

4. Repeat with arms swinging backward.

Leg pendulum

1. Start to swing one leg back and forth while balancing

on the other. You can hold onto a wall if needed.

2. Swing forward and backward 5–10 times.

3. Bring that leg down and repeat with the other leg,

swinging 5–10 times.

 4. You can then face the wall and swing your legs from

side-to-side, if desired.

Jog to quad stretch

1. Start by jogging in place for 2–3 seconds.

2. Reach behind one leg to grab hold of one foot to

stretch out the quad. Hold for 2–3 seconds.

3. Start to jog again for 2–3 seconds.

4. Repeat stretch with the other leg.

5. Repeat 5–10 times.

Arm swings

1. Stand forward with your arms extended at shoulder-

Height out in front of you, palms facing down.

2. Walk forward as you swing both arms to the right,

with your left arm reaching in front of your chest and

your right arm reaching out to the side. As you swing

your arms, remember to keep your torso facing

straight and only turn your shoulder joints.

3. Reverse direction of the swing to the opposite side as

you keep walking.

4. Repeat 5 times on each side.

Spinal rotations

1. Stand with your feet shoulder-width apart and

 bring your arms out to the side at shoulder height.

2. Keep your torso still and slowly start to rotate

your body back and forth from right to left.

3. Repeat 5–10 times.

Are dynamic stretches safe?

Never perform dynamic stretches if you’re injured, unless your doctor or physical therapist recommends

them.

Adults over 65 should also take care when performing dynamic stretches. Static stretches may be more

beneficial.

Static stretching may be more beneficial for exercises requiring flexibility, including gymnastics, ballet,

and yoga.

Can you use dynamic stretching for cooling down?

While dynamic stretching is important for warming up, it isn’t necessary to perform dynamic stretches

as a cooldown. Dynamic stretches bring up your core temperature. During a cooldown, the goal is to lower

your temperature.

Instead, try static stretches such as a quadriceps stretch, cobra stretch, or hamstring stretch.