Module 1: Wellness Challenge

TuBinh Luong
HLAC – 1105
Brett Davis
September 29, 2019

Challenge: For this challenge you will simply practice writing SMALL goals. You will
then work to implement this goal for the week and be prepared to write a brief reflection in next
week's assignment.

Question 1: The first part of a SMALL goal is self-selected. Your goals should be your
own. Choose goals that fit into your life and only change behaviors that you are willing to
negotiate. Be realistic.

What do you want to accomplish?

 The first SMALL goal that I want to accomplish and keep maintain is to improve athletic
skills. I know that "improve athletic skills" has many aspects to it so I want to just pin
down one main goal that I want to achieve in the category "improve athletic skills".
Strength and speed are what I want to accomplish. I'm excited about badminton however,
I think I want to set a goal in these two portions of accomplish goals.

Question 2: The second part of SMALL goal is measurable. Develop a concrete way to track
your goal.

How will you know when your goal has been met?

 The measurement of my goal will be tracked by each week. I will concentrate on one
goal each day. For example, when we meet for the class which is two days a week. The
first day I want to focus on my speed, concentrate on how fast I can react when the birdie
is attacked. For the second day, I can focus on my strength, how strong I can attack the
birdie. After all the steps that I have planned out to perform, the only way I know that I
have accomplished my goal is to play without notion. I would be solid at this point to
know when strength is required, or speed is involved.

Question 3: The third part of a SMALL goal is action oriented. Having an action plan allows
you to complete the steps needed to make your goals a reality.

What steps are you going to take?

The steps that I’m going to take for strength and speed are all different.

Strength

 Train regularly
 Incorporate drills
 Module 1: Wellness Challenge

 Stretch your muscles

 Study the movements of professionals
 Build self-confidence

Speed

 Master correct technique.

 Warm up with intensity.
 Recover between efforts.
 Vary the training
 Develop speed endurance with longer intervals or shorter rests.
 Develop strength and power.
 Include flexibility training.
With each step plan out like this I feel I want to incorporate a nutrition portion to the list:

 Consume carbohydrates and proteins

 Eat enough vitamins and nutrients
 Hydrate properly
 Practice good resting habits.
Question 4: The fourth part of a SMALL goal life linked. Goals are best achieved if they
work within your lifestyle and match your challenges and strengths.

How does this fit your everyday life?

 I can't say a specific applied of work that I would cooperate with these goals too, but I
know that it required everyday no matter what I do or where I am. For speed, I know that
it best fitted with my everyday life is because where I work it a very busy environment
and so I think it important for me to have the speed that can catch up to the standard.
However, for the strength, I can see that I use it every day to work my way through
difficult rails.

Question 5: The last part of a SMALL goal is long-term. You want to be healthy for life so
any changes you consider should be something you could see yourself doing over the long term.

How will you maintain your goal long-term?

 The maintain is very simple it just a matter if I want to keep obtain that goal or improve
it. I can always work to the expectation that I have laid out and keep applying that to
maintain a long-term goal.