College of Sports, Physical Education and Recreation

FITT 2 – FITNESS EXERCISES

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GOAL SETTING
GOALS
 Goals are like magnets that attract us to higher ground and new horizons.
 A goal is a possibility that fulfils 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
 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
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.
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FITT 2 – FITNESS EXERCISES
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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.E.R. - 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.
Exciting – exercise should be fun and exciting! You should choose exercise activities that you
will enjoy. However, not all enjoyable physical activities will promote improvement in health-
related physical fitness.
Recorded – monitoring your exercise progress is an important factor in providing feedback
and motivation to continue. Maintain an exercise log to provide feedback in terms of the
amount of exercise performed and another is fitness testing, it will provide positive feedback
when fitness levels are improving.
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
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FITT 2 – FITNESS EXERCISES
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8. Consider personality and motivation

9. Foster commitment
10. Provide goal support
11. Provide evaluation of and feedback about goals
“Motivation depends on goal setting”
“The journey is more important than the destination”
“Focus on one goal at a time”
Assignment:
Write and establish SMART Goal (Academic, Personal, etc...

TRAINING PRICIPLES AND METHODS

Training
- the condition of being physically fit for the performance of an athletic exercise or
contest
- Act or science of bringing one such a condition.

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.

F – Frequency
I – Intensity
T – Time
T – Type
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FITT 2 – FITNESS EXERCISES
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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

Modalities/Supplementary Activities to Improve Performance

1. Warm-up Exercises
Dynamic Exercises
Static Exercises
2. Game Based Activity
3. Cool Down Exercises

Training Methods
1. Continuous training
- Exercising without rest intervals
- Two types of continuous training:
a. Long, slow distance
b. High intensity

2. Fartlek training
- Training allows us to develop the fitness we choose in the way that we like.

3. Interval training
- Alternating between strenuous exercise & rest.

4. Circuit training
- We perform a number of different activities in a given sequence.

5. Weight training
- This enables us to overload our muscles gradually & safely.

6. Plyometrics
- Develops power

7. High Intensity Interval training

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- Is a type of training that involves a series of low- to high-intensity workouts

interspersed with rest or relief periods, the high-intensity periods are typically at or
close to anaerobic exercise, while the recovery periods involve activity of lower intensity

8. Core Training
- Is a sleek six pack, when in fact the abdominals are only a fraction of
your core muscles while core work does help produce toned abdominal muscles, core
exercises include a lot more than just crunches , Functional core training is about
power, strength and stabilization.