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Published byHilda Washington Modified over 9 years ago
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Creating your Written Action Plan and Strategies for Goal Setting
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Is a mechanism that helps students understand their potential and feel satisfied with their accomplishments Establishes ownership of the task ahead Fosters pride in the process
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Goal – 1) The purpose toward which an endeavor is directed; objective. 2) The finish line in a race. Set – 1) To put in a specified position 2) to establish as the highest level of performance Pride – 1) A sense of one’s own proper dignity or value; self-respect Ownership – 1)The state or fact of being an owner – legal right to the possession of a thing
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WRITTEN account of intended future course of ACTION, aimed at achieving specific goal(s) or objective(s) within a specific timeframe. It explains in detail what needs to be done, when, how, and by whom, and often includes the best case scenario (outcome – optimal results).
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Pathway to destination Do pretest, to determine where to improve Take into account: gender differences, current fitness levels, information on fitness improvement, growth and maturation Smaller gains for the more fit student Larger gains for the unfit student
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S – SPECIFIC M – MEASUREABLE A – ATTAINABLE R – REALISTIC T – TIME BOUND
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Base on self not others, no comparing Motivation Set specific and measurable goals Set challenging and realistic goals Provide how you will change behaviors: F.I.T.T. principle – frequency, intensity, time and type of exercise
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Write down goals: I will reduce my mile run by ___ seconds by performing aerobic activity ___ times per week for at least ___minutes each session I will exercise aerobically___ times a week, running the one-mile distance at least ___ times a week, timing and logging the results. I will perform aerobic activity ___ times a week, recording the amount of time, type of activity, and intensity of the activity. I will replace sedentary (inactive) habits with active habits at least three times per day.
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Teachers and peers give feedback Periodic Evaluation Intrinsic vs. Extrinsic rewards and motivation
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Fitness Component Low pretest score Near passing pretest score Passing pretest score Aerobic 1 mile run Decrease time 1-4 minutes Decrease time 1-2 minutes Decrease time 30-60 secs. Flexibility – sit and reach Increase reach 2-8 cm Increase reach 2-5 cm Increase reach 1-3 cm Body Comp. (BMI) Decrease BMI with Drs’. care Upper body strength- push-up Increase by 4-5 reps. Increase by 2-3 reps. Increase by 1 rep. Curl ups and trunk lift Increase by 5- 10 reps. Increase by 3-7 reps. Increase by 2-5 reps.
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Frequency – how many times a week one does the exercise Intensity – How intensely one does the exercise from: rest, light, moderate, vigorous, and anaerobic (sprinting – max effort) Time – Length of exercise session Type – the kind/variety of exercise one does Change FITT for yourself to achieve goals!
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Goal: 10 minute to 8 minute mile F – Frequency – I will run 5 days a week I – Intensity – scale of 1 -10 perceived exertion – I will work out at a level 6- 8. T – time – I will run 30 minutes or more running and cardio workouts T – type – I will run! (RUNNING to achieve running goal)
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