1. Chapter 5: Learning Self-Management Skills
Lesson 5.2: Goal Setting Taking Charge: Setting Goals

2. Lesson 5.2: Goal Setting Lesson Objectives:
Explain how goal setting can help you plan your fitness program.
Identify some guidelines you should follow when setting goals.

3. Lesson 5.2: Goal Setting
Question
How do successful people use goal setting to achieve something they deem important?

4. Lesson 5.2: Goal Setting
Answer
Successful people use goal setting in the following ways:
They set goals that are personally important to them.
They set realistic but challenging goals.
They monitor their progress.
They adjust their behaviors.

5. Lesson 5.2: Goal Setting
Question
What are the important things to remember about setting long-term physical activity goals?

6. Lesson 5.2: Goal Setting
Answer
Important things to remember about goal setting:
Long-term activity goals can result in improvements in physical fitness.
Long-term goals are often difficult to achieve.

7. Lesson 5.2: Goal Setting
Answer (continued)
Long-term goals are normally written to be achieved over a period of several months or years.
Achievement of long-term goals will result in numerous personal benefits.

8. Lesson 5.2: Goal Setting
Question
Why do experts recommend writing your long-term fitness goals?

9. Lesson 5.2: Goal Setting
Answer
Experts recommend writing out long-term fitness goals because
putting your goals in writing represents a personal commitment.
written goals increase the chances that you will meet your goals.

10. Lesson 5.2: Goal Setting
Question
Often, a pad and paper are all some people need to list their long-term goals. What electronic devices are also available to help you with goal setting?

11. Lesson 5.2: Goal Setting
Answer
Devices to record your long-term goals include
personal computers and
personal digital assistants (e.g., Palm Pilot).

12. Lesson 5.2: Goal Setting
Question
What are the features of short-term goals?

13. Lesson 5.2: Goal Setting
Answer
Short-term goals can be reached in a short period of time.
These goals can be achieved in a few days or a few weeks.
Short-term goals can help you accomplish a long-term goal.

14. Lesson 5.2: Goal Setting
Question
What is an example of a short-term physical activity goal?

15. Lesson 5.2: Goal Setting
Answer
A short-term goal of lifting weights several days a week, for many weeks.
This will result in a long-term goal of improving muscular strength or endurance.

16. Lesson 5.2: Goal Setting
Question
What might be a problem about listing “improving your fitness” as a short-term goal?

17. Lesson 5.2: Goal Setting
Answer
Problems with listing “improving your fitness” as a short-term goal:
Improvements in physical fitness can take a good deal of time to achieve.
Fitness improvements require continued adherence to a regular program.

18. Lesson 5.2: Goal Setting
Question
What are some guidelines in setting goals?

19. Lesson 5.2: Goal Setting
Answer
Goal-setting guidelines:
Be realistic.
Be specific.
Personalize—What is a realistic goal for one person can be unrealistic for another.
Put your goals in writing.

20. Lesson 5.2: Goal Setting
Answer (continued)
Know your reasons for setting your goals.
Consider goals for all parts of fitness.
Self-assess periodically and keep logs.
Set new goals periodically.
Revise if necessary.
Reward yourself.
Consider maintenance goals.

21. Taking Charge: Setting Goals
Read about Kevin and Mr. Booker in the Taking Charge section of chapter 5 (page 85).
Was the goal Kevin set a realistic one?
What kinds of advice do you think Mr. Booker gave Kevin about goal setting?
What kind of goal did Kevin set?

22. Taking Charge: Setting Goals
What other kinds of goals do you think Kevin should set for himself?
What else could Kevin do to make sure that he sets realistic goals for himself?
You can use the goal-setting worksheet to plan some realistic goals for yourself.

23. Taking Charge: Setting Goals
Review question: How can you use long-term and short-term goals to plan your fitness program?
Review question: List some guidelines you should follow when setting goals. Be sure they are appropriate for your level.