Goal Setting

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Goal Setting
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Behavioral Change

• Pre-contemplative---not considering activity
• Contemplative---thinking about it
• Preparation---exhibiting some activity
• Adoption (action)---activity internalized as part
  of lifestyle
• Maintenance---active for months
• Relapse

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Goal Setting

• A goal is an aim or a purpose, what a person
  seeks to accomplish.
• You can devise a strategy to achieve the desired
  result by using short and long-term goals.
• Process oriented goals (you)
• Outcome oriented goals (them)

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Goals and Objectives

• Goals are the big picture
• Objectives are actions to successfully complete
  the goal (i.e. if the goal is to lose 10 lbs,
  then the objective would be to come to the
  fitness center three times a week).
• Developing goals can have a number of advantages
• It can focus attention
• Setting goals mobilizes energy and effort
• Increases persistence Dont Quit
• Motivates clients to search for ways to
  accomplish them

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Writing Effective Goals

• The well written goal should be easy to
  understand, a broad statement
• It should describe the clients intentions and
  should include
• Identification of the steps involved in reaching
  the goal (objectives)
• Awareness of your values and skills
• Knowledge of the benefits and risks of reaching
  your goals

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Goal setting steps

• Be clear simple and very specific
• Make sure it is absolutely do-able
• A goal statement should include an action verb
• to lose weight and body fat
• to reduce my blood pressure
• Fully commit!

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Writing Good Objectives Working S.M.A.R.T.

• Specific
• Measurable
• Attainable/ Action oriented
• Realistic
• Time Specific

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Specific

• What are you going to do
• Use action words like increase, decrease ect.
• Avoid being vague, we want to see the outcome
• Why is this an import goal to do at this time
• Is there a reunion, wedding, event (helps to know
  this when you get to T)
• How are you going to do this (by)
• Example lose weight vs. changing body comp or
  running 40 minutes non-stop

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Measurable

• If you cant measure it you cant monitor or
  manage it.
• The purpose of measurement is see change occur.
• Thats a good reason for initial fitness
  assessment
• of body fat, dress size, walk a 15 minute mile,
  ect.
• This is easy for some, but what about I want to
  feel better? Try to verify by a rating scale
  of 1-10.
•  

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Action Oriented

• A goal needs to be challenging (moderately) but
  still doable
• Lose 20lbs in one month not good 5lbs better.
• Use verbs

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Realistic

• Not a synonym for easy in this case means
  do-able
• Create a diverse plan or a way of getting there
  which makes the goal realistic
• Are the resources are available and under
  clients control?
• Prioritize- is this realistic now?

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Time specific

•  Next week, two months one year, what the time
  the time variable must be measurable, attainable,
  and realistic in of itself.
• Without the time component the commitment is too
  vague and tend not happen because you then you
  can start any time.
• Short-term objectives, successfully completed can
  start a cycle of achievement enhancing
  self-efficacy.

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Focus on Needs

• Needs are basic requirements related to
• injury
• a specific weakness in a fitness component
• a health risk factor
• personal situation such as participation in a
  sport or problem with motivation.

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Fitness Component Needs

• A fitness assessment is a vital source of
  information.
• Determine priorities first.
• If you dont assess, you dont know if the
  program is working.
• Market your success for future clients.

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Focus on Wants

• Activity preference
• Special Interest
• Expectations
• Dont promise things you cant deliver or control