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• Goals


  • Like magnets that attract us to higher ground and new horizons
  • A possibility that fulfils dreams
  • Direct attention to important elements of the skills being performed
  • Prolong performer persistence
  • Foster the development of new learning strategies
• Types of 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


  • The process of identifying something that you want to accomplish
  • A management technique that involves developing an action plan with targets for a team or individual
  • Considered both a tool of strategy implementation and performance management
  • Most effective performance enhancement strategy
  • Part of MST (Mental Skills Training)
• Training

  • the condition of being physically fit for the performance of an athletic exercise or contest
  • Act or science of bringing one such condition.
• Training Principles

  ● S–Specificity

  ● P–Progression

  ● O–Overload

  ● R–Reversibility

  ● T–Tedium
• Big Hairy Audacious Goal


  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.
• Goals


  • Like magnets that attract us to higher ground and new horizons
  • A possibility that fulfils dreams
  • Direct attention to important elements of the skills being performed
• Management By Objectives


  A management technique that implements strategies and manages performance with a process of participative goal setting
• Types of 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


  • The process of identifying something that you want to accomplish
  • A management technique that involves developing an action plan with targets for a team or individual
  • Considered both a tool of strategy implementation and performance management
  • Most effective performance enhancement strategy
  • Part of Mental Skills Training
• Types of Goal Setting

  • Mission Statements - Short inspiring statement that captures your goals, principles and values
  • Vision Statement - Paints a picture of your future. At the organizational level, it's an all-encompassing goal for the future of the organization
  • Balanced Scorecard - A goal setting, strategy implementation and performance management methodology that sets measurable goals that map to strategy known as scorecards
• S.M.A.R.T.E.R.

  • 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
  • Realistic - Identifies goals that are actually able to be attained
  • Time Bound - Identifies 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!
  • Recorded - Monitoring your exercise progress is an important factor in providing feedback and motivation to continue
• Principles of Goal Setting

  • Set specific goals
  • Set moderately difficult but realistic goals
  • Set short / long term goal
  • Set performance and process as well as outcome goals
  • Set practice and competition goals
  • Record goals
  • Develop goal achievement strategies
  • Consider personality and motivation
  • Foster commitment
  • Provide goal support
  • Provide evaluation of and feedback about goals
• "Motivation depends on goal setting"
• "The journey is more important than the destination"
• "Focus on one goal at a time"
• Training


  • The condition of being physically fit for the performance of an athletic exercise or contest
  • The act or science of bringing one such a condition
• Training Principles


  • Specificity
  • Progression
  • Overload
  • Reversibility
  • Tedium
• Specificity


  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

  The degree of adaptation brought about by the training loads will gradually weaken because the intensity was reduced
• Modalities/Supplementary Activities to Improve Performance

  • Warm-up Exercises - Dynamic Exercises, Static Exercises
  • Game Based Activity
  • Cool Down Exercises
• Delayed Onset Muscle Soreness (DOMS)


  • Any activity that places an unaccustomed load on muscles may lead to this condition
  • 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
  • The soreness is actually muscle injury and is not caused by a build up of lactic acid
• Exercises that stretch or elongate muscles, referred to as an eccentric contraction, tend to cause more damage and soreness than exercises that shorten muscles, called concentric
• As the body repairs itself muscle fibers become a little stronger to prepare for their next bout of exercise, and soreness is less common
• Spell Relief on DOMS

  • DOMS is often a yellow (caution) flag that overload is too great. 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
  • There is no reliable evidence that traditional R.I.C.E. therapy (Rest, Ice, Compression, and Elevation) are effective tools against DOMS
• Training Methods

  • Continuous training - Exercising without rest intervals
  • Fartlek training - Develop the fitness we choose in the way that we like
  • Interval training - Alternating between strenuous exercise & rest
  • Circuit training - Fusion of cardio and resistance exercises
  • Weight training - Develops the muscle for power
  • Plyometrics - Employed to develop power and explosive responsiveness
  • High Intensity Interval training - Involves a series of low to high-intensity workouts interspersed with rest or relief periods
  • Core Training - Focuses on core mobility, core stability, and core strength
• Yoga instructors are specifically trained for years in the subject
• Health Benefits of Yoga

  • Relaxation
  • Increased flexibility
  • Increased Respiration
  • Increased Circulation
  • Self-Awareness
• Tabata


  Designed to afford the body an efficient workout with maximum benefits in a short amount of time, using high intensity interval training to provide a full workout, building strength and improving cardio condition
• Fitness


  A condition that helps us look, feel and do our best; it is the foundation for health and well-being
• Exercise


  Planned, structured, repetitive movement of body designed to improve or maintain physical fitness
• Hypokinetic Diseases


  Diseases and conditions associated with inactivity and poor fitness, including obesity, high blood pressure, high cholesterol, osteoporosis, osteoarthritis, lower back pain, and type 2 diabetes mellitus
• Physically active people have a 33-50% lower risk of developing type 2 diabetes compared with inactive people
• Physical activity programs can help reduce the risk of falling, and therefore fractures, among older people
• Physical activity is effective in the treatment of clinical depression and can be as successful as psychotherapy or medication, particularly in the longer term
• Physical activity is associated with a reduction in overall risk of cancer. In colon cancer the most active individuals have, on average, a 40-50% lower risk than the least active. Women with higher levels of physical activity have about a 30% lower risk of breast cancer than the least active
• Physical activity is a major independent protective factor against coronary heart disease in men and women. Inactive and unfit people have almost double the risk of dying from coronary heart disease compared with more active and fit people
• Aerobic/Cardiovascular Exercise


  • Low to moderate intensity exercises using slow twitch muscle fibres and the aerobic energy system, typically using large muscle groups in a rhythmical movement for extended periods of time
  • Improves the efficiency of oxygen transfer between the heart and lungs, measured by VO2 max