1. LIFETIME FITNESS
GOAL SETTING

2. GOAL SETTING
When you embark on a journey, do you focus on the first step or the last?

3. Long term goals Focus on the broader aspects of health and fitness.
May take years to accomplish.
Requires extensive and consistent training.
Marks the achievement of several short-term goals.

4. Short-term goals
Like step of a ladder, each goal takes you closer to the long term goal.
Achievable, but require training to accomplish.

5. Steps of Goal Setting Desire Believe you can
Assess your current fitness
Set short/long term goals
Write them down
Identify benefits

6. Steps of Goal Setting Identify obstacles Gain knowledge
Create a plan of action using 3 principles of training
Set a timeline
Monitor yourself through feedback, journaling
Persevere

7. Setting the S.M.A.R.T. Goal S – Specific M – Measurable A – Attainable
R – Reaching
T – Timeline
Be sure your goal is controllable by you.
Your goal should not compare you with someone else.

8. Examples of good goals
Decrease mile run time by 30 seconds (7:30) within 3 months
Improve bench press strength (5 reps x 200 lbs.) by August 15th
Run 3 miles in 30:00 by May 1st
Complete 100 sit ups without resting by the end of the semester
Improve vertical jump by 2 inches (30”) by Jan. 1st

9. Examples of poor goals Make the varsity this year
Go to state championships
Get “faster”
Get stronger legs
Run a mile without getting “tired”
Improve mile time by 4 minutes
Improve mile time by 5 seconds

10. Plan of Action Overload: Doing more than you normally do
Your training plan should be based on 3 principles of training:
Overload: Doing more than you normally do
Progression: Increasing the overload as your body adapts to it
Specificity: Doing specific exercises to develop specific components of fitness

11. Overload Doing more than you normally do F – Frequency: More often
I – Intensity: Faster, heavier, more resistance...
T – Time: How long you do each exercise, repetitions, sets, minutes...
Caution: allow your body to adjust to the overload before increasing to the next level

12. Progression
How will you get from where you are to where you want to be?
Incremental increases in distance, weight, repetitions, or training frequency
Periodic fitness testing to monitor training
Schedule in REST days!

13. Specificity Choose exercises that are specific to your fitness needs.
Muscles need 48 hour between intense weight training workouts
Alternate with other fitness activities