FITT 2

• Goals are magnets that attract us to higher ground and new horizons.
• Goal is a possibility that fulfills dream.
• Process goals is focused on improving performance, techniques, and strategies.
• Performance Goals are focused on overall performance.
• Outcome Goals are more focused on winning and social comparison.
• Goal Setting is the process of identifying something you want to accomplish.
• Goal setting is a management technique that involves developing an action plan with targets for a team or individual.
• Mission Statements are short inspiring statement that captures your goals, principles and values.
• Vision Statement paints a picture of your future. It is an all-encompassing goal for the future of the organization
• 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.
• Management By Objectives is a management technique that implements strategies and manages performance with a process of participative goal setting.
• Balanced Scorecard it is a goal-setting, strategy implementation, and performance management methodology that sets measurable goals that map to strategy. Each scorecard includes data items in four areas: financial, customer, internal, and learning.
• 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.
• PRINCIPLE OF GOAL SETTING

  1. Set specific goals
  2. Set moderately difficult but realistic goals
  3. Set short / long term goal
  4. Set performance and process as well as outcome goals
  5. Set practice and competition goals
  6. Record goals
  7. Develop goal achievement strategies
  8. Consider personality and motivation
  9. Foster commitment
  10. Provide goal support
  11. Provide evaluation of and feedback about goals
• Training is the condition of being physically fit for the performance of an athletic exercise or contest.
• Training is the 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 provides a progressive heightening of the stressor to oblige the body to seek a higher status of adaptation.
• 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 a. Dynamic Exercises b. Static Exercises
  2. Game Based Activity
  3. Cool Down Exercises
• Delayed Onset Muscle Soreness are any activity that places an unaccustomed load on muscles may lead to a condition referred to as delayed onset muscle soreness.
• Delayed soreness begins to develop 12-24 hours after the exercise has been performed and may produce the greatest discomfort between 24-72 hours after exercise.
• DOMS is often a yellow (caution) flag that overload is too great. Thus, the most effective way to reduce DOMS is through quality training habits.

  No more than 10% increases in intensity, resistance, or duration is the best way to minimize muscle soreness.
• Continuous training - Exercising without rest intervals

  2 types: a. Slow but long distance b. High intensity
• Fartlek training - Training allows us to develop the fitness we choose in the way that we like.
• Interval training - Alternating between strenuous exercise & rest.
• Circuit training is basically a big cardio session with resistance exercises thrown in or it is a resistance session, but where you would normally rest between your sets, you will be stimulating your cardiovascular system
• Weight training - Muscle training is the ability of the muscle to do maximum work within the shortest amount of time. Muscle endurance is the ability of the muscle to do moderate work over an extended period of time. Weight Training trains and develops the muscle for power.
• Plyometrics employed to develop power and explosive responsiveness, uses the stretch-shorten cycle (SSC). The whole idea is to develop the most amount of force in the shortest possible time.
• HIIT or 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.
• Core Training - Focuses on three areas: core mobility, core stability, and core strength. Each of these plays an important role in the health, support, and function of your body, so achieving a balance between them is vital.