Lesson 1
Read the following information, then answer the question at the bottom and submit your answer to the instructor.
What do you want to accomplish in the next 9 weeks? Once you have established what you want to accomplish, you must think of the path that is going to get you there. Goals are discrete steps toward your objective. Your goals should be relative to your objective and be realistic. Set yourself up for success. Make sure you monitor your progress each day that you participate in your activity. When you see that you are making progress towards your objective, you will stay committed and want to continue with lifelong learning.
The terms goals and objectives are frequently confused; yet understanding the difference is vital to initiating a successful goal-setting program.
Goals are discrete steps toward fulfilling a larger purpose. That purpose can be labeled the objective.
Objectives are vague aspirations.
You may want to think of the relationship between goals and objectives as being like a ladder. The rungs of the ladder are steps upward, the goals. At the top of the ladder is the ultimate dream, the objective. A goal might be to run a mile each day, whereas an objective would be to improve physical fitness.
Goal Setting Principles
One of the keys to setting goals that will help you improve your self confidence is setting appropriate goals. That means following some simple guidelines. The textbook lists those guidelines as follows:
Set performance, not outcome, goals.
Set realistic and challenging goals.
Set specific, not general, goals.
Set short-term, not long-term, goals.
Set individual, not team, goals.
Set performance, not outcome, goals: The rationale for this principle comes from the fact that though you are in control of your own performances to a limited degree, you cannot control the outcome of a particular event. Your best approach to dealing with this problem is to analyze your sport and determine what elements you can control. Set goals reflecting your performance in only those areas. Why is the concept of control so important in setting goals? Basing your definitions of success and failure on factors beyond your control is detrimental to self-worth. In cases where goals are set for events outside of personal control, nothing you do can increase your opportunity for success, and as a result you develop an external locus of control.
Set realistic and challenging goals: It is often very easy to suggest setting realistic yet challenging goals. It is far more difficult to keep goals realistic. Numerous pressures can cause individuals to become unrealistic. You must become aware of those situations and work to avoid putting undue pressure on yourself and those with whom you are associated. There are several conceivable sources of pressure to be unrealistic: coaches, parents, peers, fans, the media, dreams, impatience, and fear of failure. To combat unrealistic goals use the Staircase method. This method uses a goal range based on previous performances to guide goal setting. Use your most recent performance as a basis for generating new goals.
Set specific, not general, goals: Goals need direction and intensity. If you decide to set a very general goal, you have violated the direction component and lost the advantage of the intensity component. It is quite difficult to become motivated by a general concept. Specific goals provide both the direction and intensity of commitment to the particular task. An added advantage of setting specific rather than general goals is that you can quantify performance toward a specific goal. It is hard to quantify "trying harder" or "doing the best you can," but it is quite easy to quantify a percentage of successful free throws.
Set short-term, not long-term goals: This particular principle calls upon some of the principles already discussed. Consider the whole idea: By setting long-term goals, you are attempting to set standards for yourself in the future. But there are a great number of unknowns standing between now and the future. The end result is that you set goals that are usually unrealistic or fail to challenge your progressive abilities. The most effective goals are goals that address your behavior today. Goals that extend much longer than a week into the future become less and less realistic. Short-term goals, on the other hand, can be as realistic as you want to make them. By following the staircase method of goal setting, you can daily extend our challenge by realistic steps. Setting short-term goals also affords you an increased opportunity for success. You can be successful each day rather than only once in the long-term period.
Set Individual, Not Team Goals: Although there are some advantages to setting a particular team goal in highly interactive sports, individual goals are superior to team goals for three very important reasons. First, most team goals tend to be long-term in nature. Those goals are less effective for the reasons just explained. Second, most team goals are outcome-oriented. As you recall, they are not within your direct control and so should not be used as a reference point for determining success or failure. Finally, team goals do not specify the behaviors that are necessary for success. Individual goals specify what each individual needs to do to contribute to the overall success of the team. Coaches are often skeptical of the value of individual goals. They are quite concerned that setting individual goals encourages striving for personal glory rather than for the good of the team. In truth, if each athlete strives for personal goals, individual performances will improve, making team success more likely. It is the coach's job to see that each athlete's individual goals are coordinated to coincide with the objectives of the team.
Assignment #1
Value: 10 points
A). Distinguish an objective for this class. Then write your goals that will assist you in attaining that objective. Submit your assignment in the box below.
B). Please submit the following with your objective and goals:
1. Taking your resting heart in the morning when you arise. You can get you pulse at your neck or your wrist. Count the number of beats for 15 seconds, then multiply the number by 4. For example, if you counted 17 beats in 15 seconds and then multiplied 17 times 4 you would have 68 beats per minute as your resting heart rate.
2. Calculate your Target Heart Rate Zone: Your Age minus 220 = #; then multiply your number by 60% and by 85%;
For example, if you are 40 years old: 220 - 40 = 180; 180 X .60 = 108 and 180 X .85 = 153.
The maximum HR for this person is 180 bpm. This person has a THR Zone of 108 beats per minute to 153 beats per minute. This is the zone at which you want your heart rate while you exercise. This gives you the best opportunity to burn fat and calories and get an efficient cardiovascular workout.
TRAINING ZONES
C). Weekly Activity Log Submitted as an email to dgrossma@barstow.edu or dgrossman@bcconline.com. (5 hours minimum of activity required)
Discussion #1:
Value 10 points. Click the Discuss button below, and answer the following:
A) Introduce yourself to the class.
B) Detail what activity you are going to participate in and why.
C) To get full credit for this Discussion you must respond to a minimum of two of your classmates.
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