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GOAL SETTING
GOALS
Goals are like magnets that attract us to higher ground and new horizons.
A goal is a possibility that fulfils 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.
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.
- The ability to carry out daily tasks efficiently with enough physical capacity to cope
with the physical needs of life.
- States that it is the ability to carry out daily tasks efficiently with enough energy left
over to enjoy leisure time pursuits and to meet unforeseen emergencies.
Physical Fitness
-The ability to carry out daily tasks with vigor and alertness, without undue fatigue,
and with ample energy to enjoy leisure time pursuits and to meet unforeseen
emergencies.
Components of Physical fitness
Here follows the ten components of physical fitness and its respective indicators;
1. Organic Vigor - the cardio vascular respiratory efficiency which contributes to the
ability to resist disease.
2. Cardio respiratory Endurance – the ability of the lungs and heart to take in and
transport adequate amounts of oxygen to the working muscles.
3. Muscular Endurance – the ability of the muscles to apply a sub maximal force
repeatedly or to sustain a muscular contraction for a certain period of time.
4. Muscular strength – the maximal one effort force that ca be exerted against a
resistance.
5. Flexibility - the functional capacity of a joint to move through a full range of motion.
6. Speed - the ability of the individual to make a successive movement of the same kind
in the shortest time
8. Power – refers to muscular power which is the ability to release maximum force in
the shortest period of time; the ability of the muscle to exert effort.
10. Coordination – the ability to use the senses together with body parts in performing
tasks smoothly and accurately.
School of Sports, Physical Education and Recreation
PHED 2 – FITNESS EXERCISES 4
Body Types
Somatotyping
- The system of classifying body types depends on ones body shape.
Category
Safety Guidelines that must be considered before and during the conduct of PFT:
Tests
VERTICAL JUMP
PUSH UP
School of Sports, Physical Education and Recreation
PHED 2 – FITNESS EXERCISES 6
30 METER SPRINT
- The lower your heart rate is after the test, the fitter you are.
BEEP TEST
School of Sports, Physical Education and Recreation
PHED 2 – FITNESS EXERCISES 9
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.
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.
Training Methods
1. Continuous training
- Exercising without rest intervals
- Two types of continuous training:
a. Long, slow 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
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.