Goal setting

• principles of training (F.I.R.S.T.O.P)

  F.I.T.T

  Individual needs

  Reversibility

  Specificity

  Thresholds of training

  Over training

  Progressive overload
• F.I.T.T. (frequency, intensity, time, type)

  • links with progressive overload
  • frequency - how often
  • intensity - how hard you train
  • time - how long you train
  • type - relates to specificity
• Individual needs

  • matching the training plan to the requirements of individual
  • GOLDEN RULE - ABOUT THE PERSON , NOT THE SPORT
  • e.g. PAR-Q
• Reversibility

  • any improvement or change that takes place as a consequence of training will be reversed when you stop training
  • e.g. injury\holidays stop benefits of training
• Specificity

  • matching traing to the particular requirements of an activity
  • ABOUT THE ACTIVITY
  • making sure training is appropriate (for your sport)
• Thresholds of training

  • relevant thresholds using karvonen formula
  • to improve chances of adaptations taking place , need to make in training zones
  • diif. targets require you to work in diff. zones
• Over training

  • too much training
  • can lead to injury (cause reversibility) and prevent improvement
  • due to:

  inadequate rest days (no time to recover)

  making sessions too long

  using too high of a work load
• progressive overload

  • gradually increasing the amount of work in training so that fitness gains, but without the potential for injury
  • apply F.I.T.T principles
• S.M.A.R.T targets

  • Specific - your goal must be clear
  • Measurable - in order to know if goal has been successfully met (best way : to have units of measurement (e.g. time, weight, distance))
  • Achievable - is it possible (if too difficult -> demotivation)
  • Realistic - is it possible with all the other factors involved (e.g. access to facilities/equipment
  • Time-bound - goals must be assigned a time frame for completion ( to see if your training is having the required effect)( lots of short terms goals can lead to a long term goal)
• values of goals setting

  INCREASED:

  • motivation and feel good factor
  • focus
  • standard

  IMPROVED:

  • monitoring of progress
  • planning of training sessions (due to focus)