CAVITE STATE UNIVERSITY – Main Campus

COLLEGE OF SPORTS, PHYSICAL EDUCATION AND RECREATION (CSPEAR)

GOAL SETTING
GOALS
 Goals are like magnets that attract us to higher ground and new horizons.
 A goal is a possibility that fulfills 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.

Department of Physical Education and Sports Sciences

FITT 2: Fitness Exercise
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CAVITE STATE UNIVERSITY – Main Campus
COLLEGE OF SPORTS, PHYSICAL EDUCATION AND RECREATION (CSPEAR)

4. Management By Objectives - Management By Objectives is a

management technique that implements strategies and manages
performance with a process of participative goal setting.(least to
hardest).

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.

“Motivation depends on goal setting”

“The journey is more important than the destination”
“Focus on one goal at a time”

Department of Physical Education and Sports Sciences

FITT 2: Fitness Exercise
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CAVITE STATE UNIVERSITY – Main Campus
COLLEGE OF SPORTS, PHYSICAL EDUCATION AND RECREATION (CSPEAR)

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

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 – exercising from one place to another
Department of Physical Education and Sports Sciences
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CAVITE STATE UNIVERSITY – Main Campus
COLLEGE OF SPORTS, PHYSICAL EDUCATION AND RECREATION (CSPEAR)

Static Exercises – exercising in stationary position

2. Specific Activity
3. Cool Down Exercises

Training Methods
1. Continuous training
- Exercising without rest intervals
- Two types of continuous training:
a. Slow but long 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

- 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.

Department of Physical Education and Sports Sciences

FITT 2: Fitness Exercise
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CAVITE STATE UNIVERSITY – Main Campus
COLLEGE OF SPORTS, PHYSICAL EDUCATION AND RECREATION (CSPEAR)

MARVIN B. ABAT, LPT

Department of Physical Education and Sports Sciences

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