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Goal Setting

Goal Setting. Create a plan for Success. Goal Setting Steps. Assess where you are now Set SMART goals Identify Obstacles Make a Plan of Action Monitor Progress. Assess where you are now. Resting Heart Rate Strength Testing Flexibility Testing Cardiovascular Fitness Testing

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Goal Setting

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  1. Goal Setting Create a plan for Success

  2. Goal Setting Steps • Assess where you are now • Set SMART goals • Identify Obstacles • Make a Plan of Action • Monitor Progress

  3. Assess where you are now • Resting Heart Rate • Strength Testing • Flexibility Testing • Cardiovascular Fitness Testing • Body Fat Percentage • Circumference Testing

  4. Set SMART goals • Specific -You can clearly see what it is that you want to achieve, and you have specific standards for that achievement. • Measurable -You need a way to measure the progress and some specific criteria that will tell you when you can stop and the goal is achieved. • Attainable– You must see a realistic path to achievement and reasonable odds that you can get there. • Rewarding – You must have clear and specific reasons why you want to achieve your goals as well as a specific personal reward in mind. • Timely– Setting a deadline will help you guard against procrastination and perfectionism.

  5. Make a Plan of Action • Long Term Goals: 3-6 months Examples • Loose 5% Body Fat in 12 weeks • Run a 5K race that is 4 months away • Increase or decrease 5 inches to overall body measurements • Short Term: 1 week to 1 month Examples • Complete 3 full body workouts within one week • Complete 2 hours of cardiovascular activity within one week • Loose 1-2% Body Fat within a month

  6. Identify Obstacles • Time • Motivation • Facilities • Level of Fitness • Poor Nutritional Habits • Fear of Failure • Overtraining • No daily plan • Enjoyment

  7. Monitor Progress • Document all strength training and cardiovascular workouts. • Assess and reflect upon weekly progress toward short and long term goals. • Make adjustments to your goals according to progress and/or other factors. • Conduct a post-test to assess progress over a defined time period.

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