Self-

Management
Skills
ADAPTED FROM FITNESS FOR LIFE

Ishan Sinha
9G
15
154222
Learning to Self-Assess

 Use a variety of tests that assess each of the five fitness

components.
 Find tests that work for you

 Assessment is a skill and should be practiced.

 Use results to guide your goal setting.

 Compare you results to health fitness standards, not your
peers.
Building Self-Confidence

 Set your own goals and compare your results against them.
 Small goals that are realistic and achievable

 Avoid or minimize competition if it bothers you.

 Find positive solutions for your physical activity barriers.

 Practice the skills in the activities you enjoy.

Reducing Risk Factors

 Identify what your risk factors for disease are.

 Learn about your family history

 Minimize your risk factors by working on the things you

can control.
 Physical activity
 Nutrition
 Drug Use
 Medical check-up
Choosing a Good Activity

 Choose activities:

 You enjoy

 You can do with a friend

 Appropriate for your fitness level

 Help you reach your fitness goals

 That are easy to get started in

Setting Goals

 SMART-C goals for each fitness component.

 Specific, Measurable, Attainable, Realistic, Time-frame, and
Challenging

 Write your goals down.

 Self-assess periodically and revise goals.

 Reward yourself for meeting goals.

 Focus on small improvements or maintenance.

Building Positive Attitudes

 Make a list of your positive or negative attitudes.

 Identify why they exist

 Find activities that focus on your positive attitudes and

minimize your negative attitudes

 Change activities to reduce your negative attitudes

 Discuss your attitudes with friends or family

Learning to Self-Monitor

 Keep written or online logs.

 Record information as soon as possible
 People who track what they eat and how much they exercise
lose more weight.

 Use your logs to set or adjust your goals.

 Use pedometers, heart rate monitors, or other activity

monitors to track your activity.
Finding Social Support

 Assess your current level of social support.

 Find friends who share similar interests.

 Join a team, club, league, etc.

 Encourage your family to be involved.

Building Performance Skills
 Get lessons or help from experts.
 Startwith small expectations of performance and
build from there.
 Practice, Practice, Practice.
 Avoid competition when learning new skills.
 Compare your performance against yourself and not
others.
 Choose activities that match your natural abilities.
Preventing Relapse

 Place your goals where you can see them.

 Keep a written or online log of your activity.

 Let others know about your goals.

 Make your physical activity time a routine.

 Don’t let a setback ruin your goals.

 Consider a variety of activities and keep it fresh.

Managing Time

 Track your activity and non-activity times.

 Analyze your results and make realistic changes.

 Ensure you have enough time for all the things (not just
physical activity) you want to accomplish

 Create a schedule.
Improving Physical Self-
Perceptions
 Engage in daily physical activity.

 Ensure your goals are realistic.

 Think about the things you ARE good at.

 Understand that everyone has weaknesses.

 Find a positive role model.

Saying “No”

 Practice saying “No.”

 Create a list before shopping.

 Avoid situations that offer temptation.

 Eat healthy foods at school.

 Pass on second helpings or “supersizing.”

 Eat slowly and enjoy your meal.

Learning to Think Critically

 Identify the problem.

 Collect information.

 Develop a plan.

 Implement plan.

 Evaluate effectiveness of your plan.

Controlling Competitive Stress

 Learn how to identify signs of stress.

 Avoid competitive environments.

 Get experience in performing.

 Practice and prepare.

 Use muscle relaxation techniques, breathe control, mental

imagery, and routines.
Overcoming Barriers

 List your barriers and find solutions with help from others.

 Find ways to exercise at home.

 Create alternative activity plans.

 Become active in your community.

THANK YOU