FITT

• Intensity refers to the level amount of effort/work put into an activity or exercise.
• Frequency is how often the exercise is performed.
• FITT stands for Frequency, Intensity, Time, Type
• Type refers to the type of physical activity being performed.
• Duration is how long an individual exercises, while frequency is how often they do it.
• Type refers to the type of physical activity being done, such as aerobic or resistance training.
• Time is the duration of the exercise session.
• 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 of Goals

  • Process Goals
  • Performance Goals
  • Outcome Goals
• 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
• Training TYPES

  • Mission Statement
  • Vision Statement
  • Big Hairy Audacious Goal
  • Management by Objectives
  • Balanced Scorecard
  • SMARTER
• Mission Statements - A short inspiring statement that captures your goals, principles and values.
• 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.
• 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.
• Management By Objectives - is a management technique that implements strategies and manages performance with a process of participative goal setting.
• Balanced Scorecard - A goal setting, strategy implementation and performance management methodology that sets measurable goals that map to strategy. 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.
• 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.
• S- specific

  M- measurable

  A- achievable/Action Oriented

  R- realistic

  T- time-bound

  E- exciting

  R- recorded
• GIVE PRINCIPLE OF GOAL SETTING

  • Set specific goals
  • Set short/long term goals
  • Record Goals
  • Foster Commitment
  • Provide goal support
• “Motivation depends on goal setting”
• Training- Act or science of bringing one such a

  condition.
• Training -the condition of being physically fit for the performance of an athletic exercise or contest
• 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.
• 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
• 3 things to do before doing some activity

  • Warm-up exercise
  • Game Based Activity
  • Cool down exercise
• DOMES ACRONYM

  DELAYED ONSET MUSCLE SORENESS