Creating your Written Action Plan and Strategies for Goal Setting

 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

 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

 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).

 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

 S – SPECIFIC  M – MEASUREABLE  A – ATTAINABLE  R – REALISTIC  T – TIME BOUND

 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

 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.

 Teachers and peers give feedback  Periodic Evaluation  Intrinsic vs. Extrinsic rewards and motivation

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 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 reps. Increase by 3-7 reps. Increase by 2-5 reps.

 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!

 Goal: 10 minute to 8 minute mile  F – Frequency – I will run 5 days a week  I – Intensity – scale of perceived exertion – I will work out at a level  T – time – I will run 30 minutes or more running and cardio workouts  T – type – I will run! (RUNNING to achieve running goal)